Outdoor · Ride
Morning Ride
Route
Coloured by power zone
Key data
- Distance
- 80.1km
- Moving time
- 2:57 h
- total 3:00:12
- Elevation
- 692m
- 3–267 m
- Avg speed
- 27.1km/h
- max 57.5 km/h
- Avg power
- 149W
- 1.94 W/kg · max 470 W
- Normalized Power
- 163W
- 2.12 W/kg
- Avg heart rate
- 153bpm
- max 178 bpm
- Avg cadence
- 87rpm
- Calories
- 1,666kcal
- 1,587 kJ of work
- Training Stress
- 129TSS
- FTP 247 W · IF 0.66
- Relative Effort
- 304
- Temperature
- 16°C
Streams
Power, heart rate, cadence, speed & elevation · one hover for all – the map follows
Time in power zones
FTP on ride date 247 W · raw sampling (gaps >10 s excluded)
- Z1Active recovery · ≤ 136 W29%52 min
- Z2Endurance · 137–185 W50%1:30 h
- Z3Tempo · 186–222 W17%30 min
- Z4Threshold · 223–259 W3%5 min
- Z5VO2max · 260–296 W0%0 min
- Z6Anaerobic · 297–371 W0%0 min
- Z7Neuromuscular · ≥ 372 W0%0 min
Time in HR zones
HR zones on ride date · raw sampling (gaps >10 s excluded)
- Z1Recovery · ≤ 128 bpm2%4 min
- Z2Endurance · 129–146 bpm21%38 min
- Z3Tempo · 147–160 bpm49%1:26 h
- Z4Threshold · 161–172 bpm26%46 min
- Z5Maximum · ≥ 173 bpm2%3 min
Power curve
This ride vs. bests 2025 and all-time
This ride – 1 min: 229 W · 2.97 W/kg, 5 min: 200 W · 2.60 W/kg, 20 min: 175 W · 2.27 W/kg
Performance analysis
- Intensity Factor
- 0.66
- NP ÷ FTP
- Variability Index
- 1.09
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.07
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+12.7 %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
Segments
1 segment · 1 PR placements
| Westerham Hill | 0.92 km | 10.0 % | 7:32 | 7.3 | 186 | 165 | 3 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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{
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"summary": "2025-04-19T13:47:13.000Z",
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