Outdoor · Ride
Morning Ride
Route
Coloured by power zone
Key data
- Distance
- 80.1km
- Moving time
- 2:51 h
- total 2:52:15
- Elevation
- 692m
- 3–267 m
- Avg speed
- 28.1km/h
- max 57.7 km/h
- Avg power
- 159W
- 2.08 W/kg · max 565 W
- Normalized Power
- 177W
- 2.31 W/kg
- Avg heart rate
- 154bpm
- max 186 bpm
- Avg cadence
- 87rpm
- Calories
- 1,715kcal
- 1,633 kJ of work
- Training Stress
- 142TSS
- FTP 251 W · IF 0.71
- Relative Effort
- 296
- Temperature
- 17°C
Streams
Power, heart rate, cadence, speed & elevation · one hover for all – the map follows
Time in power zones
FTP on ride date 251 W · raw sampling (gaps >10 s excluded)
- Z1Active recovery · ≤ 138 W23%40 min
- Z2Endurance · 139–188 W47%1:20 h
- Z3Tempo · 189–226 W23%39 min
- Z4Threshold · 227–264 W5%9 min
- Z5VO2max · 265–301 W2%3 min
- Z6Anaerobic · 302–377 W0%0 min
- Z7Neuromuscular · ≥ 378 W0%0 min
Time in HR zones
HR zones on ride date · raw sampling (gaps >10 s excluded)
- Z1Recovery · ≤ 128 bpm4%7 min
- Z2Endurance · 129–146 bpm19%33 min
- Z3Tempo · 147–160 bpm50%1:26 h
- Z4Threshold · 161–172 bpm21%37 min
- Z5Maximum · ≥ 173 bpm5%9 min
Power curve
This ride vs. bests 2026 and all-time
This ride – 1 min: 269 W · 3.51 W/kg, 5 min: 265 W · 3.46 W/kg, 20 min: 191 W · 2.49 W/kg
Performance analysis
- Intensity Factor
- 0.71
- NP ÷ FTP
- Variability Index
- 1.11
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.15
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- 7/ 10
Aerobic decoupling (Pa:HR)
+10.5 %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 % | 5:31 | 10.0 | 264 | 183 | 1 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
{
"id": "demo-0181",
"name": "Morning Ride",
"sport_type": "Ride",
"start_date": "2026-05-02T06:33:55Z",
"start_date_local": "2026-05-02T07:33:55",
"trainer": false,
"distance": 80065.5,
"moving_time": 10252,
"elapsed_time": 10335,
"total_elevation_gain": 692,
"average_watts": 159.3,
"average_heartrate": 153.5,
"metrics": {
"source": "streams",
"power_distribution": {
"version": 1,
"method": "right-sample-dt-0-10s",
"samples": [
[
0,
536
],
[
5,
12
],
[
10,
13
],
[
15,
14
],
[
20,
23
],
[
25,
25
],
[
30,
31
],
[
35,
22
],
[
40,
31
],
[
45,
48
],
[
50,
46
],
[
55,
33
],
[
60,
44
],
[
65,
47
],
[
70,
48
],
[
75,
64
],
[
80,
42
],
[
85,
42
],
[
90,
51
],
[
95,
57
],
[
100,
57
],
[
105,
70
],
[
110,
76
],
[
115,
100
],
[
120,
131
],
[
125,
186
],
[
130,
241
],
[
135,
309
],
[
140,
306
],
[
145,
395
],
[
150,
466
],
[
155,
536
],
[
160,
520
],
[
165,
508
],
[
170,
534
],
[
175,
555
],
[
180,
522
],
[
185,
440
],
[
190,
433
],
[
195,
424
],
[
200,
325
],
[
205,
282
],
[
210,
271
],
[
215,
243
],
[
220,
204
],
[
225,
156
],
[
230,
125
],
[
235,
81
],
[
240,
71
],
[
245,
35
],
[
250,
54
],
[
255,
80
],
[
260,
70
],
[
265,
78
],
[
270,
62
],
[
275,
53
],
[
285,
1
],
[
290,
1
],
[
295,
1
],
[
305,
1
],
[
315,
1
],
[
320,
1
],
[
325,
1
],
[
335,
1
],
[
360,
2
],
[
370,
1
],
[
375,
1
],
[
400,
1
],
[
420,
2
],
[
425,
2
],
[
430,
1
],
[
435,
2
],
[
440,
1
],
[
490,
1
],
[
565,
1
]
]
},
"power_curve": {
"1": 565,
"5": 327,
"10": 296,
"15": 284,
"20": 278,
"30": 273,
"60": 269,
"120": 266,
"180": 265,
"300": 265,
"480": 249,
"600": 240,
"900": 212,
"1200": 191,
"1800": 177,
"2700": 174,
"3600": 171,
"5400": 168,
"7200": 164
},
"decoupling_pct": 10.5,
"hr_distribution": {
"version": 1,
"method": "right-sample-dt-0-10s",
"samples": [
[
76,
1
],
[
77,
1
],
[
79,
1
],
[
81,
1
],
[
83,
1
],
[
85,
1
],
[
87,
1
],
[
88,
1
],
[
89,
1
],
[
90,
5
],
[
91,
4
],
[
92,
4
],
[
94,
8
],
[
95,
2
],
[
96,
1
],
[
97,
1
],
[
99,
1
],
[
100,
1
],
[
101,
1
],
[
102,
1
],
[
103,
1
],
[
104,
1
],
[
105,
1
],
[
106,
1
],
[
107,
1
],
[
108,
1
],
[
109,
1
],
[
111,
1
],
[
112,
1
],
[
113,
2
],
[
115,
8
],
[
116,
10
],
[
117,
40
],
[
118,
31
],
[
119,
29
],
[
120,
10
],
[
121,
22
],
[
122,
30
],
[
123,
25
],
[
124,
22
],
[
125,
39
],
[
126,
32
],
[
127,
25
],
[
128,
35
],
[
129,
43
],
[
130,
51
],
[
131,
51
],
[
132,
66
],
[
133,
52
],
[
134,
72
],
[
135,
66
],
[
136,
69
],
[
137,
69
],
[
138,
83
],
[
139,
96
],
[
140,
124
],
[
141,
108
],
[
142,
133
],
[
143,
145
],
[
144,
209
],
[
145,
228
],
[
146,
299
],
[
147,
321
],
[
148,
388
],
[
149,
344
],
[
150,
315
],
[
151,
325
],
[
152,
362
],
[
153,
325
],
[
154,
363
],
[
155,
420
],
[
156,
422
],
[
157,
382
],
[
158,
422
],
[
159,
395
],
[
160,
356
],
[
161,
347
],
[
162,
292
],
[
163,
306
],
[
164,
272
],
[
165,
216
],
[
166,
216
],
[
167,
161
],
[
168,
117
],
[
169,
90
],
[
170,
69
],
[
171,
66
],
[
172,
47
],
[
173,
77
],
[
174,
50
],
[
175,
28
],
[
176,
8
],
[
177,
25
],
[
178,
27
],
[
179,
17
],
[
180,
6
],
[
181,
19
],
[
182,
19
],
[
183,
121
],
[
184,
104
],
[
185,
38
],
[
186,
2
]
]
},
"hr_curve": {
"60": 184,
"300": 183,
"1200": 164,
"3600": 159
},
"metric_sources": {
"np": "streams",
"variability_index": "np+summary",
"efficiency_factor": "np+summary"
},
"np": 177,
"variability_index": 1.111,
"efficiency_factor": 1.153
},
"type": "Ride",
"workout_type": null,
"timezone": "(GMT+01:00) Europe/London",
"utc_offset": 3600,
"strava_url": "https://www.strava.com/activities/demo-0181",
"commute": false,
"manual": false,
"private": false,
"visibility": "everyone",
"flagged": false,
"gear_id": "bdemo2",
"gear_name": "Carbon Endurance",
"device_name": "Bike computer",
"elev_high": 266.9,
"elev_low": 3,
"average_speed": 7.81,
"max_speed": 16.03,
"device_watts": true,
"weighted_average_watts": 177,
"max_watts": 565,
"kilojoules": 1633.1,
"has_heartrate": true,
"max_heartrate": 186,
"average_cadence": 86.7,
"average_temp": 17,
"suffer_score": 296,
"calories": 1715,
"perceived_exertion": 7,
"kudos_count": 3,
"comment_count": 0,
"athlete_count": 1,
"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": "Warlingham",
"region": "England",
"country": "GB"
},
{
"name": "Tatsfield",
"region": "England",
"country": "GB"
},
{
"name": "Westerham",
"region": "England",
"country": "GB"
},
{
"name": "Biggin Hill",
"region": "England",
"country": "GB"
},
{
"name": "Keston",
"region": "England",
"country": "GB"
}
]
},
"summary_polyline": "wngyHtaY@r@n@FH}GyC}DfP_e@~@wEhAx@n@k@h@X`GhLTDZ_AzCrC~PdDbKzE`BqMdSpHt@wGZgKUe\\jHiRv@_AdA\\fMsBhB|JfCvEfCtBrCtFlFsFjLaHr@qIBoDvBMl@{EQGhB{G~BwFxByBxAy@dDrWeDsWvCyAzHqGhFqI|DkIrKyMvAZpCgB\\c@b@yBx@}@nAmCdBQlCmBrDCdBx@dGxFdHkNlBqCdCmBtCcALk@nBUf^{M~U_JhDfLhFvo@jBe@xKaGnWeNRtAJ`G`SMdFE?ZrIeApGy@KoE{@e@~BbAlFx@d@sBV^z@BnB`AdRvDV_@X^vDcCxGmB`PgHz@~Cn@fIpJuIp@VrAeAx[|V\\Bp@_ArBvEl@l@pAZbF|LjFgGjAxDvGwErJkEvCrHnJ|ChD^fChD`Dn@pNdA|BtC`D|B|OuQpUeS~A_BjGcCh@i@`BQvJ}DF[nAHg@mIPGdEEBbJjDTzW{GpNBzG_Cv\\}Br`@PlLgEzMuIpLwJnLeLjM_OtGcMxT{]~CiIj@_G|@qE|DMnFcBrKqFbFiBxDcDtCoApDwDrGwObCyCjI{FrFmCjTyOfEoB|C{DnFqC`GmEhFkC|EiDvFmF`JcLHh@Ob@hAdDiAeDNc@Ii@fAsAbA{GrHqYnEym@OoCj@i@fB}JvEyRxAeI|@sKnAoIzHyDbEAnFmBvHoLvCkAjF{@pZy@rE[\\JhGdIaM|DuPtAtPuA`M}D|EfLzChD|I`IbEz@|AjCnGhDh@_@fNgAhGaCjLyAjAF~S{DfAU`F}CL}@gEuXaBqTeFiRUuBQ}MlB_Lb@oJqEsVyBeReEuJeFmOaLoPgBoG_BqBy@aC_@]RkBQwAwDgPqA}JoCqb@gCgT}@oSuCg\\SoNNiMhAmFHaBU_L\\sEbCkJjAsG^cEVmJs@{GMyDb@kQ\\q@fCeBzPtCpDIfBeA|HqInCaEbDqGdG}QdCuJj@}EhAkEjFeNnHcInAqChFgV|@aLc@UCm@mCeHg@k@gCtA|B{A}AgOkD}D{A_AwFs@yHb@aEGS^i@WoIpC}ApA_C`DiLpYcGhJyOfKaCf@eH?iBZsAjEQxCcCjLmDrGyByIe@eEd@dExBxIqEbGmChA}IbH}D|BoLxDiGh@yShGiGjAkJvFaIpI{E`E}EbXe@fFiLd@mCvAaELc@VGdCe@zCwA`Fg@bHIxBb@zN_C|@]_@c@F@ZA[b@G\\^~B}@TdEaBvA{B~@gPzA_GnAcDtCuExIoCpEwBfBoCx@eMnK_B~A{IrNyAnAyCr@qCIuEiBsAqBaAgJgAsCuK}DgKeA_EoCgEcHmAy@yDcAsHa@sKEuEz@sASuAmAgJ}L_IuLaJyEmACqO|F_@jAwA~MeAtCm@t@gAAqKkHeNxB}HrB{ExDr@vDYhAgCzDm@~BaB|CcBpBeAGeDcDaBr@e@IsLrGwQ`E_I~CqCrA}E~DiFpG{InGyNtNeCs@uCLyEeCsKlBuG`CyFS{EwAsCSkDn@qRDcEXmBc@gB}AqFjGiN~D_D|DkImAk@l@{@uDqAKa@RO~C_B~Aa@EEeBCpAj@X~A_BN_D`@SpAJz@tDdC`GaMbSkB`EiHxSoFrK_MhPSv@qC{@kAxMo@`E_CzFsBlJeAxL_IpyAg@hRaD~SBvDnAzCK|OaDlHiCPuAbCoF@@fJbEXjCnC~@jBF|F{@lOsArHyHfMG|@g@JMz@aMfTaChFbH~OcOpj@_AdBpEfSjFtNhC~FdFvLeIpL_IhGoE~FQm@OyDi@mAaD}@}D{B[u@By@kHaEkCwCiC`@m@|DeKgAFfOd@bAXhBg@Mw@VsDnCsBdHcBbC{B`BkEAaG{@aDLsFjF}JpDyG|FmWnNkHjCyLfC{IdAqGNaBhK_EvLeDpQmC`IcCfEkCzCsFnBVpGY|LX`D`BvAEtBsArIoHzZ_MeLwAmB_LlRsAqDvBoDoFgGLk@Mj@sMcIqEkAeEe@YPo@{@iBOs@e@k@tAcHxIoSvKeOz@{GwFgA_BaAmDe@_@uJ|HBvAkBb@{HxD[fVWDk@pGkCoCmAWEpE}@jCxBlCqEtKaF~Ba@O}@yBcCbBa@~@eJjZo@j@KlFa@rAWBGd@Pl@y@`FiNja@Fr@c@bAAt@fB~DSfEFhAo@GAs@",
"laps": [],
"splits_metric": [],
"segment_efforts": [
{
"name": "Westerham Hill",
"segment_id": "demo-seg-london-westerham-hill",
"distance": 920.1,
"elapsed_time": 331,
"moving_time": 331,
"average_watts": 264.1,
"device_watts": true,
"average_heartrate": 182.7,
"max_heartrate": 186,
"average_cadence": 75.6,
"pr_rank": 1,
"kom_rank": null,
"average_grade": 10,
"climb_category": 1,
"city": "Westerham",
"achievements": [
"pr"
],
"start_index": 5873,
"end_index": 6204
}
],
"best_efforts": [],
"streams": "/streams/demo-0181.json",
"external_id": null,
"synced": {
"summary": "2026-05-02T10:24:47.000Z",
"detail": "2026-05-02T10:24:47.000Z",
"streams": "2026-05-02T10:24:47.000Z"
}
}