Outdoor · Ride
Box Hill & Surrey Hills
LondonKingston upon ThamesEsherCobhamLeatherheadMicklehamHeadleyEpsom
Route
Coloured by power zone
Key data
- Distance
- 96.2km
- Moving time
- 3:22 h
- total 3:41:05
- Elevation
- 641m
- 1–208 m
- Avg speed
- 28.6km/h
- max 56.3 km/h
- Avg power
- 153W
- 2.00 W/kg · max 535 W
- Normalized Power
- 167W
- 2.18 W/kg
- Avg heart rate
- 159bpm
- max 188 bpm
- Avg cadence
- 87rpm
- Calories
- 1,948kcal
- 1,855 kJ of work
- Training Stress
- 149TSS
- FTP 251 W · IF 0.67
- Relative Effort
- 416
- Temperature
- 19°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 W26%53 min
- Z2Endurance · 139–188 W51%1:43 h
- Z3Tempo · 189–226 W19%39 min
- Z4Threshold · 227–264 W3%7 min
- Z5VO2max · 265–301 W0%0 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 bpm2%4 min
- Z2Endurance · 129–146 bpm14%29 min
- Z3Tempo · 147–160 bpm37%1:16 h
- Z4Threshold · 161–172 bpm33%1:06 h
- Z5Maximum · ≥ 173 bpm14%28 min
Power curve
This ride vs. bests 2026 and all-time
This ride – 1 min: 239 W · 3.12 W/kg, 5 min: 212 W · 2.77 W/kg, 20 min: 188 W · 2.45 W/kg
Performance analysis
- Intensity Factor
- 0.67
- NP ÷ FTP
- Variability Index
- 1.09
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.05
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- 4/ 10
Aerobic decoupling (Pa:HR)
+8.4 %Okay – keep building the base
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 % | 11:43 | 15.6 | 202 | 172 | 2 |
Notes & raw data
Description
Hit the climb hard for once and it paid off.
All data
Show raw data
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"laps": [],
"splits_metric": [],
"segment_efforts": [
{
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"segment_id": "demo-seg-london-box-hill",
"distance": 3040.2,
"elapsed_time": 703,
"moving_time": 703,
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"best_efforts": [],
"streams": "/streams/demo-0182.json",
"external_id": null,
"synced": {
"summary": "2026-05-09T14:04:13.000Z",
"detail": "2026-05-09T14:04:13.000Z",
"streams": "2026-05-09T14:04:13.000Z"
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}