Outdoor · Ride
Swain's Lane & Hampstead
Route
Coloured by power zone
Key data
- Distance
- 25.9km
- Moving time
- 51 min
- total 53:00
- Elevation
- 195m
- 4–128 m
- Avg speed
- 30.5km/h
- max 57.1 km/h
- Avg power
- 186W
- 2.47 W/kg · max 545 W
- Normalized Power
- 201W
- 2.67 W/kg
- Avg heart rate
- 152bpm
- max 170 bpm
- Avg cadence
- 87rpm
- Calories
- 598kcal
- 570 kJ of work
- Training Stress
- 50TSS
- FTP 262 W · IF 0.77
- Relative Effort
- 81
- Temperature
- 23°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 W14%7 min
- Z2Endurance · 145–197 W35%18 min
- Z3Tempo · 198–236 W36%18 min
- Z4Threshold · 237–275 W14%7 min
- Z5VO2max · 276–314 W1%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 bpm6%3 min
- Z2Endurance · 129–146 bpm14%7 min
- Z3Tempo · 147–160 bpm64%33 min
- Z4Threshold · 161–172 bpm16%8 min
- Z5Maximum · ≥ 173 bpm0%0 min
Power curve
This ride vs. bests 2026 and all-time
This ride – 1 min: 255 W · 3.39 W/kg, 5 min: 225 W · 2.99 W/kg, 20 min: 208 W · 2.77 W/kg
Performance analysis
- Intensity Factor
- 0.77
- NP ÷ FTP
- Variability Index
- 1.08
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.32
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- 7/ 10
Aerobic decoupling (Pa:HR)
+15.1 %Significant drift – fatigue, heat or base needs work
Fueling for this ride
During: Water is enough
Drink: 400–600 ml
After: Normal, balanced meal
Segments
1 segment · 1 PR placements
| Swain's Lane | 0.84 km | 7.4 % | 4:05 | 12.3 | 218 | 160 | 1 |
Kilometre splits
| 1 | 1:59 | 30.5 | 0 m | 131 |
| 2 | 1:54 | 31.6 | 2 m | 153 |
| 3 | 2:13 | 26.9 | 14 m | 159 |
| 4 | 1:59 | 30.2 | 7 m | 158 |
| 5 | 1:55 | 31.3 | 2 m | 151 |
| 6 | 1:55 | 31.3 | 6 m | 159 |
| 7 | 1:37 | 37.2 | -8 m | 153 |
| 8 | 2:04 | 29.0 | 8 m | 153 |
| 9 | 2:16 | 26.4 | 13 m | 156 |
| 10 | 2:18 | 26.1 | 17 m | 160 |
| 11 | 4:15 | 14.1 | 54 m | 161 |
| 12 | 1:52 | 32.0 | -11 m | 156 |
| 13 | 1:20 | 45.1 | -33 m | 120 |
| 14 | 2:15 | 26.7 | 3 m | 146 |
| 15 | 2:41 | 22.2 | 24 m | 154 |
| 16 | 1:35 | 38.1 | -29 m | 150 |
| 17 | 1:25 | 42.5 | -21 m | 131 |
| 18 | 1:39 | 36.4 | -8 m | 154 |
| 19 | 1:48 | 33.3 | -4 m | 151 |
| 20 | 1:41 | 35.6 | -9 m | 145 |
| 21 | 1:42 | 35.2 | -5 m | 153 |
| 22 | 1:54 | 31.5 | 1 m | 151 |
| 23 | 1:36 | 37.8 | -11 m | 156 |
| 24 | 1:37 | 36.8 | -8 m | 154 |
| 25 | 1:47 | 33.6 | -1 m | 158 |
| 26 | 1:47 | 31.4 | -0 m | 155 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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