Route
Coloured by power zone
Key data
- Distance
- 96.2km
- Moving time
- 3:28 h
- total 3:50:51
- Elevation
- 641m
- 1–208 m
- Avg speed
- 27.7km/h
- max 56.2 km/h
- Avg power
- 141W
- 1.84 W/kg · max 400 W
- Normalized Power
- 159W
- 2.08 W/kg
- Avg heart rate
- 152bpm
- max 188 bpm
- Avg cadence
- 87rpm
- Calories
- 1,845kcal
- 1,757 kJ of work
- Training Stress
- 139TSS
- FTP 251 W · IF 0.63
- Relative Effort
- 334
- Temperature
- 18°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 W38%1:20 h
- Z2Endurance · 139–188 W49%1:42 h
- Z3Tempo · 189–226 W8%16 min
- Z4Threshold · 227–264 W2%5 min
- Z5VO2max · 265–301 W2%5 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 bpm3%7 min
- Z2Endurance · 129–146 bpm29%1:00 h
- Z3Tempo · 147–160 bpm46%1:36 h
- Z4Threshold · 161–172 bpm19%39 min
- Z5Maximum · ≥ 173 bpm3%7 min
Power curve
This ride vs. bests 2026 and all-time
This ride – 1 min: 266 W · 3.47 W/kg, 5 min: 250 W · 3.26 W/kg, 20 min: 193 W · 2.52 W/kg
Performance analysis
- Intensity Factor
- 0.63
- NP ÷ FTP
- Variability Index
- 1.13
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.05
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+7.7 %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 % | 9:55 | 18.4 | 231 | 175 | 1 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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"synced": {
"summary": "2026-05-17T14:05:37.000Z",
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