Outdoor · Ride
Box Hill & Surrey Hills
LondonKingston upon ThamesEsherCobhamLeatherheadMicklehamHeadleyEpsom
Route
Coloured by power zone
Key data
- Distance
- 96.2km
- Moving time
- 3:23 h
- total 3:34:50
- Elevation
- 641m
- 1–208 m
- Avg speed
- 28.5km/h
- max 56.3 km/h
- Avg power
- 149W
- 1.93 W/kg · max 455 W
- Normalized Power
- 165W
- 2.14 W/kg
- Avg heart rate
- 159bpm
- max 188 bpm
- Avg cadence
- 87rpm
- Calories
- 1,902kcal
- 1,812 kJ of work
- Training Stress
- 151TSS
- FTP 247 W · IF 0.67
- Relative Effort
- 422
- Temperature
- 23°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 W28%57 min
- Z2Endurance · 137–185 W54%1:50 h
- Z3Tempo · 186–222 W12%25 min
- Z4Threshold · 223–259 W3%6 min
- Z5VO2max · 260–296 W3%5 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 bpm1%2 min
- Z2Endurance · 129–146 bpm15%31 min
- Z3Tempo · 147–160 bpm39%1:19 h
- Z4Threshold · 161–172 bpm28%56 min
- Z5Maximum · ≥ 173 bpm17%34 min
Power curve
This ride vs. bests 2025 and all-time
This ride – 1 min: 262 W · 3.40 W/kg, 5 min: 234 W · 3.04 W/kg, 20 min: 192 W · 2.49 W/kg
Performance analysis
- Intensity Factor
- 0.67
- NP ÷ FTP
- Variability Index
- 1.11
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.04
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+11.0 %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
| Box Hill Zig Zag | 3.04 km | 4.6 % | 10:02 | 18.2 | 227 | 179 | 1 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
{
"id": "demo-0106",
"name": "Box Hill & Surrey Hills",
"sport_type": "Ride",
"start_date": "2025-05-11T09:59:38Z",
"start_date_local": "2025-05-11T10:59:38",
"trainer": false,
"distance": 96241.2,
"moving_time": 12163,
"elapsed_time": 12890,
"total_elevation_gain": 640.9,
"average_watts": 148.9,
"average_heartrate": 159.2,
"metrics": {
"source": "streams",
"power_distribution": {
"version": 1,
"method": "right-sample-dt-0-10s",
"samples": [
[
0,
781
],
[
5,
8
],
[
10,
7
],
[
15,
23
],
[
20,
21
],
[
25,
29
],
[
30,
36
],
[
35,
45
],
[
40,
40
],
[
45,
49
],
[
50,
58
],
[
55,
52
],
[
60,
60
],
[
65,
53
],
[
70,
63
],
[
75,
51
],
[
80,
58
],
[
85,
57
],
[
90,
64
],
[
95,
68
],
[
100,
90
],
[
105,
78
],
[
110,
121
],
[
115,
147
],
[
120,
204
],
[
125,
296
],
[
130,
387
],
[
135,
449
],
[
140,
580
],
[
145,
602
],
[
150,
731
],
[
155,
791
],
[
160,
768
],
[
165,
754
],
[
170,
713
],
[
175,
613
],
[
180,
574
],
[
185,
472
],
[
190,
390
],
[
195,
358
],
[
200,
210
],
[
205,
189
],
[
210,
149
],
[
215,
106
],
[
220,
71
],
[
225,
61
],
[
230,
31
],
[
235,
25
],
[
240,
11
],
[
245,
21
],
[
250,
96
],
[
255,
103
],
[
260,
114
],
[
265,
113
],
[
270,
97
],
[
280,
2
],
[
290,
1
],
[
300,
1
],
[
330,
1
],
[
340,
1
],
[
355,
2
],
[
360,
3
],
[
370,
2
],
[
375,
1
],
[
380,
2
],
[
385,
4
],
[
390,
1
],
[
405,
1
],
[
420,
1
],
[
455,
1
]
]
},
"power_curve": {
"1": 455,
"5": 269,
"10": 265,
"15": 264,
"20": 264,
"30": 263,
"60": 262,
"120": 260,
"180": 260,
"300": 234,
"480": 222,
"600": 227,
"900": 204,
"1200": 192,
"1800": 179,
"2700": 171,
"3600": 164,
"5400": 157,
"7200": 157,
"10800": 150
},
"decoupling_pct": 11,
"hr_distribution": {
"version": 1,
"method": "right-sample-dt-0-10s",
"samples": [
[
76,
1
],
[
78,
1
],
[
80,
1
],
[
81,
1
],
[
83,
1
],
[
86,
1
],
[
87,
1
],
[
88,
1
],
[
89,
1
],
[
90,
1
],
[
91,
1
],
[
93,
1
],
[
94,
1
],
[
96,
1
],
[
97,
1
],
[
98,
1
],
[
99,
1
],
[
100,
2
],
[
101,
2
],
[
103,
1
],
[
104,
2
],
[
105,
1
],
[
106,
2
],
[
107,
1
],
[
108,
2
],
[
109,
1
],
[
110,
2
],
[
111,
1
],
[
112,
1
],
[
113,
2
],
[
114,
2
],
[
115,
1
],
[
116,
7
],
[
117,
1
],
[
118,
1
],
[
119,
1
],
[
120,
1
],
[
121,
2
],
[
122,
1
],
[
123,
2
],
[
124,
2
],
[
125,
6
],
[
126,
13
],
[
127,
16
],
[
128,
25
],
[
129,
21
],
[
130,
16
],
[
131,
28
],
[
132,
31
],
[
133,
47
],
[
134,
46
],
[
135,
50
],
[
136,
65
],
[
137,
67
],
[
138,
102
],
[
139,
118
],
[
140,
106
],
[
141,
112
],
[
142,
147
],
[
143,
168
],
[
144,
196
],
[
145,
204
],
[
146,
327
],
[
147,
370
],
[
148,
310
],
[
149,
366
],
[
150,
353
],
[
151,
294
],
[
152,
272
],
[
153,
296
],
[
154,
312
],
[
155,
357
],
[
156,
366
],
[
157,
447
],
[
158,
490
],
[
159,
291
],
[
160,
241
],
[
161,
283
],
[
162,
286
],
[
163,
206
],
[
164,
219
],
[
165,
250
],
[
166,
251
],
[
167,
305
],
[
168,
312
],
[
169,
366
],
[
170,
296
],
[
171,
335
],
[
172,
273
],
[
173,
252
],
[
174,
226
],
[
175,
242
],
[
176,
193
],
[
177,
155
],
[
178,
171
],
[
179,
105
],
[
180,
88
],
[
181,
69
],
[
182,
47
],
[
183,
59
],
[
184,
96
],
[
185,
75
],
[
186,
30
],
[
187,
25
],
[
188,
213
]
]
},
"hr_curve": {
"60": 188,
"300": 180,
"1200": 174,
"3600": 170
},
"metric_sources": {
"np": "streams",
"variability_index": "np+summary",
"efficiency_factor": "np+summary"
},
"np": 165,
"variability_index": 1.108,
"efficiency_factor": 1.036
},
"type": "Ride",
"workout_type": null,
"timezone": "(GMT+01:00) Europe/London",
"utc_offset": 3600,
"strava_url": "https://www.strava.com/activities/demo-0106",
"commute": false,
"manual": false,
"private": false,
"visibility": "everyone",
"flagged": false,
"gear_id": "bdemo2",
"gear_name": "Carbon Endurance",
"device_name": "Bike computer",
"elev_high": 207.7,
"elev_low": 1,
"average_speed": 7.913,
"max_speed": 15.64,
"device_watts": true,
"weighted_average_watts": 165,
"max_watts": 455,
"kilojoules": 1811.5,
"has_heartrate": true,
"max_heartrate": 188,
"average_cadence": 87.4,
"average_temp": 23,
"suffer_score": 422,
"calories": 1902,
"perceived_exertion": null,
"kudos_count": 3,
"comment_count": 0,
"athlete_count": 6,
"photo_count": 0,
"achievement_count": 1,
"pr_count": 1,
"start_latlng": [
51.49,
-0.13
],
"end_latlng": [
51.49,
-0.13
],
"location_city": null,
"location_country": null,
"geo": {
"start": "London",
"region": "England",
"country": "GB",
"countries": [
"GB"
],
"regions": [
"England"
],
"places": [
{
"name": "London",
"region": "England",
"country": "GB"
},
{
"name": "Kingston upon Thames",
"region": "England",
"country": "GB"
},
{
"name": "Esher",
"region": "England",
"country": "GB"
},
{
"name": "Cobham",
"region": "England",
"country": "GB"
},
{
"name": "Leatherhead",
"region": "England",
"country": "GB"
},
{
"name": "Mickleham",
"region": "England",
"country": "GB"
},
{
"name": "Headley",
"region": "England",
"country": "GB"
},
{
"name": "Epsom",
"region": "England",
"country": "GB"
}
]
},
"summary_polyline": "wngyHtaY@r@n@FLr@tB~RdDde@WH_HzQuCjGm@XInAaBxDo@xCUfBDn@hAdNv@hDd@nEvWvf@vKtNtAnOKhCfPkGtGiBtFzYnLlJtBzJ~@pHb@Xv@zBtCzEfCj@~@y@`AC|IdChGs@a@tEdDxAo@vDhGjE~DzDPj@o@fBFP[UTXn@dFlCdFhCfInCfMzApKfAzOVzZXnFxDLInD|BeAnK{ARRb@o@l@fFc@lErQwADdAzAK|BwAeAkGzBIlFwBxEo@pBxJ~BhFpJrD|^pWxPhRrMhJhK|JKpCNpIjAtJbApDx@dBbDnBzCdEbFdE]jHNjHd^kBrF_AFZlIhDu@x]zAjLCtAe@`AsGnZq@W{@aCcAl@u@~@kBzKc@v@mARUfBe@l@d@m@TgBlASb@w@jB{Kt@_AbAm@z@`Cp@VrGoZj@}A}AcOdBmChK{FjLaD~CnDxClGjBtD`CxTv@zAbBdAF~Pu@`XTlCrAzG|@~BdH|J~MhIaIdUkB`KwAtNVvXyA`JQbEl@|HvAhH`Ll[dA`IZnI`BxSD`Y~@nXaEx@Wn@\\fH[xDONx@dHK^_CvAx@tGtAjS|AhPFfKQzGw@b@rEPV{DFhDbDo@`BpAp@jFzFjFzAdCIlNnB|Dx@|@dC|@`JxA~HkAjCC|PhBxF~CjObLpJ`KtGfMlE|K`BhFbCdOp@fCbOp`@bGzKxRpWfEnJlBrGfUzbAf@hAdA^AxDV`DxDzQfDfJzIvQdBjFzMjRtJvRpCpAh@UGu@LpAk@RvAlEvDxFtPfOpJ`H`D|AbAbBbL|XpFvKxEfJvGzFbM|Iv\\vOvOxLnDtEzEnJnCnFxGbR|[fu@lIjO`BpFbEhT~@lBxFqAnIyExJNx@l@NWQkBf@{Ag@zAPjB`KoF^uABcD}AwKM}DP{@pJ_S~PiuA`BgEnA_BdKqIjGyH`HwLlDwChKiL|I{F~AEdEj@rBI|D{ApDeCbD[lC}@rJnCzETzGM|K_EbAo@lAoBdCuLn@uHuAg[LmJgAsJ~@aRx@yDhAgC|CwDhE_B`CyCj@uA~AsId@aAxIoH~@gBfBqp@vAiLf@yI~@kFdA}CaHqLgAYSc@GsAiAkE_AeGaCuGeAwFAaBpJgFtPyDjBD|D~ApD^xY[rEmAnA}Ab@r@YfBr@gAzJcBdOaGbGpAxEPnAe@|AaB`M_Jv@JzAxBt@TlAg@xAcBlCq@rBJ`CdAdAHpNWnEbCdCGvBkAfEkJZi@x@Y|CPfGfCzId@xA`@zAStGqD`CGjAXFhAz@l@~ATKYLo@Mn@JXeAIeB}@Be@Si@kCQ_IzD{ARiBc@WuDFoAtB}HdIcSjCgE~DmCHo@Mc@y@EiEfBcGdHaDrCOKBYpCgEdEyIxBkCdEaE`NsI`GqF\\TMpENvE`BvCz@n@pBw@jB\\?lDQ`BcApDbAqDPaB?mDfBaDT{CIwDsBcLiC|FeJ{PeGlDeCnCoB\\}@`AgCNkGxBcC|Av@xCw@yCbC}AjGyBfCO|@aAnB]dCoCdGmDdJzPhC}FOyIDiSjAiU}BmOgDs^aH{e@gC_NiCeKmIuV{JuWeGgLsDgEoFoEsFkC_B}AiHyHgA{DWLiAvTo@vBsC|DkI~GaB|@yB`@kTlAgGB{K_B}ByAcH@gCd@gIjGiHhDMmDVe@@qAm@qSl@pSApAWd@LlDuCbCyClCmEtAyBnEa@zE]tBg@fAgAjBkCt@{@HiG{@kEmAiNz@yIw@kR}IyFgCaB_@oEbAwIbF_FnAkIjGyGqJk@cB_VtCmSOoAv@cDdMi@p@cEuFsCOmCVqHkCwEc@}HgHaGy@_FkBaApDb@zCC|@uAfEwKdRsLdLqHsO{B_CkEaIwCsD]q@A{BUg@cHmKkEkJsBcGsAaBt@oFb@wGK}@FnB_@tEaA]eA}Fc@{@CoC_AoIeEnCyDyBo@yLMAkH`CmGlDgE|@gEzB}AkCk@E@cAsAsBuNmNuB_AoZsH|@yGPgSc@qCcB}EsAwI]s@gCIa@o@OyAD_Ct@eFmLB_GjDyH_DgEqD{C_@K]HuAaHaSUBGk@eGsErHuQqFiGgKuICYgH_HGc@qImJ{FuDwA{ACqArAeBLmAQuBpA{EpDkJtDqGXgDwFqQ^_@_K{a@Ds@c@}@_GaVgDaUmByC_DiDdFgErOgHwBeOHyLMiA]m@gF|IwAgDpA{BoAsDnArDqAzBvAfDlGyK{D{Ly@j@mDaRJ}B{RyE_ZeGmLkCwNwE@S|@Px@sI^mIuBkCgB_@qKqQcJ}M{JmRyFnGa\\_b@_Cu@yIu@qD}@gEwEyKeReBgBu@h@eDnK]fTu@xIi@f@kPxF}PpDs`@bEsAMPuAa@XcCaA}AuXcDqMiCZa@m@iBiKgDeHkEpLm@k@l@j@jEqLuBgEhAwBo@{BBiBMS`@yFQkB?iIoHcDyEwC_FXEw@ViB_FkH_IuN{HyQkAUiCqIyHuHD]sB}C{AyDaA}CBYuYgKyIoJuD_CmJxC{AQqBbBiKlDwI~EuCbA_FIkKmC}@{@cD{FoD{CoBg@DWYe@{Ff@Qw@uUwV}HcQoIoLo@yF[mOcLh@kNBcBjFy@pAaGJqD`I_C}CgGpNwLbMeFqK_BaCmGoHkKeKeXiNySaEgAs@kBiCKXKM{EsIa@Ii@h@iAy@_AvEuMz_@Fr@c@bAAt@fB~DSfEFhAo@GAs@",
"laps": [],
"splits_metric": [],
"segment_efforts": [
{
"name": "Box Hill Zig Zag",
"segment_id": "demo-seg-london-box-hill",
"distance": 3040.2,
"elapsed_time": 602,
"moving_time": 602,
"average_watts": 227,
"device_watts": true,
"average_heartrate": 179,
"max_heartrate": 188,
"average_cadence": 72,
"pr_rank": 1,
"kom_rank": null,
"average_grade": 4.6,
"climb_category": 1,
"city": "Mickleham",
"achievements": [
"pr"
],
"start_index": 6148,
"end_index": 6750
}
],
"best_efforts": [],
"streams": "/streams/demo-0106.json",
"external_id": null,
"synced": {
"summary": "2025-05-11T14:22:21.000Z",
"detail": "2025-05-11T14:22:21.000Z",
"streams": "2025-05-11T14:22:21.000Z"
}
}