Outdoor · Ride
Richmond Park Loop
Route
Coloured by power zone
Key data
- Distance
- 35.9km
- Moving time
- 1:09 h
- total 1:09:49
- Elevation
- 142m
- 3–56 m
- Avg speed
- 31.1km/h
- max 57.5 km/h
- Avg power
- 174W
- 2.31 W/kg · max 545 W
- Normalized Power
- 184W
- 2.45 W/kg
- Avg heart rate
- 149bpm
- max 167 bpm
- Avg cadence
- 88rpm
- Calories
- 758kcal
- 722 kJ of work
- Training Stress
- 57TSS
- FTP 262 W · IF 0.70
- Relative Effort
- 100
- Temperature
- 27°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%10 min
- Z2Endurance · 145–197 W55%38 min
- Z3Tempo · 198–236 W27%19 min
- Z4Threshold · 237–275 W3%2 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 bpm3%2 min
- Z2Endurance · 129–146 bpm25%17 min
- Z3Tempo · 147–160 bpm67%46 min
- Z4Threshold · 161–172 bpm6%4 min
- Z5Maximum · ≥ 173 bpm0%0 min
Power curve
This ride vs. bests 2026 and all-time
This ride – 1 min: 245 W · 3.26 W/kg, 5 min: 215 W · 2.86 W/kg, 20 min: 180 W · 2.39 W/kg
Performance analysis
- Intensity Factor
- 0.70
- NP ÷ FTP
- Variability Index
- 1.06
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.23
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+3.7 %Stable – strong aerobic base
Fueling for this ride
During: 30–45 g carbs/h – banana, bar, sports drink
Drink: 500–750 ml/h
After: Normal, balanced meal
Segments
1 segment · 1 PR placements
| Broomfield Hill | 0.44 km | 4.5 % | 1:35 | 16.7 | 226 | 161 | 2 |
Notes & raw data
Description
Legs felt fresh today. Kept it steady and enjoyed the quiet roads.
All data
Show raw data
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