Outdoor · Ride
Westerham Hill & Kent Lanes
Route
Coloured by power zone
Key data
- Distance
- 80.1km
- Moving time
- 2:39 h
- total 2:40:41
- Elevation
- 692m
- 3–267 m
- Avg speed
- 30.3km/h
- max 57.5 km/h
- Avg power
- 186W
- 2.47 W/kg · max 590 W
- Normalized Power
- 202W
- 2.69 W/kg
- Avg heart rate
- 159bpm
- max 184 bpm
- Avg cadence
- 87rpm
- Calories
- 1,857kcal
- 1,769 kJ of work
- Training Stress
- 157TSS
- FTP 262 W · IF 0.77
- Relative Effort
- 331
- 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 W15%23 min
- Z2Endurance · 145–197 W34%53 min
- Z3Tempo · 198–236 W35%56 min
- Z4Threshold · 237–275 W15%24 min
- Z5VO2max · 276–314 W1%2 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 bpm1%2 min
- Z2Endurance · 129–146 bpm11%17 min
- Z3Tempo · 147–160 bpm40%1:04 h
- Z4Threshold · 161–172 bpm36%57 min
- Z5Maximum · ≥ 173 bpm12%18 min
Power curve
This ride vs. bests 2026 and all-time
This ride – 1 min: 269 W · 3.58 W/kg, 5 min: 252 W · 3.35 W/kg, 20 min: 220 W · 2.93 W/kg
Performance analysis
- Intensity Factor
- 0.77
- NP ÷ FTP
- Variability Index
- 1.09
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.27
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- 4/ 10
Aerobic decoupling (Pa:HR)
+12.3 %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 % | 5:51 | 9.4 | 249 | 177 | 3 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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