Outdoor · Ride
Morning Ride
Route
Coloured by power zone
Key data
- Distance
- 80.1km
- Moving time
- 3:06 h
- total 3:22:35
- Elevation
- 692m
- 3–267 m
- Avg speed
- 25.9km/h
- max 57.5 km/h
- Avg power
- 135W
- 1.72 W/kg · max 450 W
- Normalized Power
- 149W
- 1.90 W/kg
- Avg heart rate
- 151bpm
- max 178 bpm
- Avg cadence
- 87rpm
- Calories
- 1,582kcal
- 1,507 kJ of work
- Training Stress
- 128TSS
- FTP 232 W · IF 0.64
- Relative Effort
- 295
- Temperature
- 22°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 W30%56 min
- Z2Endurance · 129–174 W51%1:35 h
- Z3Tempo · 175–209 W16%30 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 bpm2%3 min
- Z2Endurance · 124–141 bpm14%26 min
- Z3Tempo · 142–155 bpm47%1:28 h
- Z4Threshold · 156–167 bpm32%59 min
- Z5Maximum · ≥ 168 bpm5%10 min
Power curve
This ride vs. bests 2024 and all-time
This ride – 1 min: 219 W · 2.79 W/kg, 5 min: 196 W · 2.49 W/kg, 20 min: 159 W · 2.02 W/kg
Performance analysis
- Intensity Factor
- 0.64
- NP ÷ FTP
- Variability Index
- 1.10
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 0.98
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+11.7 %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
9 laps
| 1 | Lap 1 | 10.00 km | 22:57 | 26.2 | 137 | 142 | 154 | 84 | 52 |
| 2 | Lap 2 | 10.00 km | 22:31 | 26.7 | 148 | 149 | 161 | 86 | 72 |
| 3 | Lap 3 | 10.00 km | 27:59 | 21.4 | 130 | 147 | 163 | 70 | 173 |
| 4 | Lap 4 | 10.00 km | 24:24 | 24.6 | 132 | 150 | 172 | 80 | 120 |
| 5 | Lap 5 | 10.00 km | 26:19 | 22.8 | 151 | 158 | 178 | 83 | 144 |
| 6 | Lap 6 | 10.00 km | 18:00 | 33.3 | 119 | 151 | 166 | 84 | 27 |
| 7 | Lap 7 | 10.00 km | 24:02 | 25.0 | 137 | 159 | 174 | 78 | 101 |
| 8 | Lap 8 | 9.99 km | 19:06 | 31.4 | 123 | 156 | 169 | 88 | 3 |
| 9 | Lap 9 | 0.06 km | 0:11 | 21.0 | 86 | 148 | 149 | 88 | 0 |
Segments
1 segment · 1 PR placements
| Westerham Hill | 0.92 km | 10.0 % | 7:35 | 7.3 | 190 | 169 | 3 |
Notes & raw data
Description
Rode with the Saturday group. Fast pace on the flats.
All data
Show raw data
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}