Outdoor · Ride
Box Hill & Surrey Hills
LondonKingston upon ThamesEsherCobhamLeatherheadMicklehamHeadleyEpsom
Route
Coloured by power zone
Key data
- Distance
- 96.2km
- Moving time
- 3:34 h
- total 3:56:35
- Elevation
- 641m
- 1–208 m
- Avg speed
- 27.0km/h
- max 56.3 km/h
- Avg power
- 136W
- 1.72 W/kg · max 460 W
- Normalized Power
- 149W
- 1.90 W/kg
- Avg heart rate
- 155bpm
- max 184 bpm
- Avg cadence
- 87rpm
- Calories
- 1,825kcal
- 1,738 kJ of work
- Training Stress
- 147TSS
- FTP 232 W · IF 0.64
- Relative Effort
- 394
- Temperature
- 28°C
Streams
Power, heart rate, cadence, speed & elevation · one hover for all – the map follows
Time in power zones
FTP on ride date 232 W · raw sampling (gaps >10 s excluded)
- Z1Active recovery · ≤ 128 W29%1:02 h
- Z2Endurance · 129–174 W53%1:52 h
- Z3Tempo · 175–209 W16%35 min
- Z4Threshold · 210–244 W2%4 min
- Z5VO2max · 245–278 W0%0 min
- Z6Anaerobic · 279–348 W0%0 min
- Z7Neuromuscular · ≥ 349 W0%0 min
Time in HR zones
HR zones on ride date · raw sampling (gaps >10 s excluded)
- Z1Recovery · ≤ 123 bpm1%2 min
- Z2Endurance · 124–141 bpm11%23 min
- Z3Tempo · 142–155 bpm39%1:24 h
- Z4Threshold · 156–167 bpm32%1:09 h
- Z5Maximum · ≥ 168 bpm17%36 min
Power curve
This ride vs. bests 2024 and all-time
This ride – 1 min: 214 W · 2.72 W/kg, 5 min: 189 W · 2.40 W/kg, 20 min: 168 W · 2.14 W/kg
Performance analysis
- Intensity Factor
- 0.64
- NP ÷ FTP
- Variability Index
- 1.10
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 0.96
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+10.4 %Significant drift – fatigue, heat or base needs work
Fueling for this ride
During: 60–70 g carbs/h – eat something every 20 min
Drink: 600–800 ml/h + electrolytes
After: ~30 g protein + 90–110 g carbs within 1–2 h
Laps
10 laps
| 1 | Lap 1 | 10.01 km | 22:14 | 27.0 | 136 | 142 | 157 | 84 | 40 |
| 2 | Lap 2 | 10.00 km | 22:17 | 26.9 | 135 | 147 | 158 | 81 | 69 |
| 3 | Lap 3 | 10.00 km | 22:13 | 27.0 | 137 | 149 | 160 | 84 | 45 |
| 4 | Lap 4 | 10.01 km | 22:18 | 26.9 | 148 | 156 | 174 | 84 | 79 |
| 5 | Lap 5 | 9.99 km | 26:57 | 22.2 | 145 | 157 | 175 | 79 | 160 |
| 6 | Lap 6 | 10.01 km | 24:34 | 24.4 | 138 | 160 | 180 | 78 | 124 |
| 7 | Lap 7 | 9.99 km | 17:55 | 33.5 | 110 | 153 | 168 | 80 | 22 |
| 8 | Lap 8 | 10.00 km | 22:12 | 27.0 | 134 | 163 | 178 | 80 | 62 |
| 9 | Lap 9 | 10.00 km | 20:32 | 29.2 | 132 | 165 | 184 | 84 | 28 |
| 10 | Lap 10 | 6.24 km | 12:34 | 29.8 | 129 | 167 | 179 | 83 | 12 |
Segments
1 segment · 1 PR placements
| Box Hill Zig Zag | 3.04 km | 4.6 % | 13:26 | 13.6 | 179 | 168 | 2 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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