Route
Coloured by power zone
Key data
- Distance
- 21.5km
- Moving time
- 41 min
- total 41:42
- Elevation
- 54m
- 4–38 m
- Avg speed
- 31.6km/h
- max 43.2 km/h
- Avg power
- 180W
- 2.39 W/kg · max 505 W
- Normalized Power
- 187W
- 2.49 W/kg
- Avg heart rate
- 151bpm
- max 164 bpm
- Avg cadence
- 88rpm
- Calories
- 463kcal
- 441 kJ of work
- Training Stress
- 35TSS
- FTP 262 W · IF 0.71
- Relative Effort
- 62
- Temperature
- 24°C
Streams
Power, heart rate, cadence, speed & elevation · one hover for all – the map follows
Time in power zones
FTP on ride date 262 W · raw sampling (gaps >10 s excluded)
- Z1Active recovery · ≤ 144 W9%4 min
- Z2Endurance · 145–197 W63%26 min
- Z3Tempo · 198–236 W27%11 min
- Z4Threshold · 237–275 W2%1 min
- Z5VO2max · 276–314 W0%0 min
- Z6Anaerobic · 315–393 W0%0 min
- Z7Neuromuscular · ≥ 394 W0%0 min
Time in HR zones
HR zones on ride date · raw sampling (gaps >10 s excluded)
- Z1Recovery · ≤ 128 bpm4%2 min
- Z2Endurance · 129–146 bpm12%5 min
- Z3Tempo · 147–160 bpm79%32 min
- Z4Threshold · 161–172 bpm5%2 min
- Z5Maximum · ≥ 173 bpm0%0 min
Power curve
This ride vs. bests 2026 and all-time
This ride – 1 min: 220 W · 2.93 W/kg, 5 min: 199 W · 2.65 W/kg, 20 min: 187 W · 2.49 W/kg
Performance analysis
- Intensity Factor
- 0.71
- NP ÷ FTP
- Variability Index
- 1.04
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.24
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
-0.8 %Stable – strong aerobic base
Fueling for this ride
During: Water is enough
Drink: 400–600 ml
After: Normal, balanced meal
Laps
3 laps
| 1 | Lap 1 | 10.00 km | 19:58 | 30.1 | 174 | 147 | 162 | 84 | 40 |
| 2 | Lap 2 | 10.00 km | 18:01 | 33.3 | 186 | 155 | 164 | 88 | 12 |
| 3 | Lap 3 | 1.47 km | 2:48 | 31.5 | 182 | 156 | 160 | 88 | 2 |
Segments
1 segment · 1 PR placements
| Regent's Park Outer Circle | 0.88 km | 0.0 % | 1:37 | 32.7 | 204 | 156 | 1 |
Kilometre splits
| 1 | 2:06 | 28.7 | 0 m | 126 |
| 2 | 1:56 | 31.1 | 2 m | 149 |
| 3 | 2:14 | 26.8 | 12 m | 152 |
| 4 | 2:10 | 27.8 | 8 m | 154 |
| 5 | 1:54 | 31.5 | -2 m | 134 |
| 6 | 2:00 | 29.9 | 4 m | 144 |
| 7 | 2:02 | 29.5 | 6 m | 153 |
| 8 | 1:58 | 30.6 | 4 m | 155 |
| 9 | 1:53 | 32.0 | -1 m | 151 |
| 10 | 1:45 | 34.0 | -5 m | 150 |
| 11 | 1:49 | 33.2 | -3 m | 152 |
| 12 | 1:50 | 32.6 | 2 m | 159 |
| 13 | 2:12 | 27.3 | 8 m | 154 |
| 14 | 1:50 | 32.9 | -2 m | 153 |
| 15 | 1:47 | 33.6 | -3 m | 154 |
| 16 | 1:45 | 34.2 | -4 m | 157 |
| 17 | 1:47 | 33.9 | -2 m | 156 |
| 18 | 1:43 | 35.0 | -5 m | 158 |
| 19 | 1:32 | 38.8 | -15 m | 153 |
| 20 | 1:46 | 34.0 | -3 m | 156 |
| 21 | 1:51 | 32.4 | -0 m | 157 |
| 22 | 0:57 | 29.5 | 1 m | 155 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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