Outdoor · Ride
Morning Ride
Route
Coloured by power zone
Key data
- Distance
- 80.1km
- Moving time
- 2:52 h
- total 2:55:05
- Elevation
- 692m
- 3–267 m
- Avg speed
- 27.9km/h
- max 57.5 km/h
- Avg power
- 153W
- 1.99 W/kg · max 515 W
- Normalized Power
- 171W
- 2.23 W/kg
- Avg heart rate
- 153bpm
- max 186 bpm
- Avg cadence
- 87rpm
- Calories
- 1,658kcal
- 1,579 kJ of work
- Training Stress
- 133TSS
- FTP 251 W · IF 0.68
- Relative Effort
- 288
- 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 W25%44 min
- Z2Endurance · 139–188 W49%1:25 h
- Z3Tempo · 189–226 W20%34 min
- Z4Threshold · 227–264 W4%6 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 bpm24%41 min
- Z3Tempo · 147–160 bpm47%1:22 h
- Z4Threshold · 161–172 bpm21%37 min
- Z5Maximum · ≥ 173 bpm4%7 min
Power curve
This ride vs. bests 2026 and all-time
This ride – 1 min: 266 W · 3.47 W/kg, 5 min: 245 W · 3.20 W/kg, 20 min: 180 W · 2.35 W/kg
Performance analysis
- Intensity Factor
- 0.68
- NP ÷ FTP
- Variability Index
- 1.12
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.12
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+10.7 %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 % | 5:36 | 9.9 | 239 | 174 | 2 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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