Avg HR
139 BPM , 71.3%
Max HR
183 BPM , 93.8%
Route
Utåker
Distance
35.3 km
Ascent
353 m (10.0 m/km)
Descent
351 m
Min altitude
5 m
Max altitude
94 m
Start time
3:26 p.m.
Date
Nov. 14, 2011
Max Speed
55.9 km/h
Temperature
2 ℃
Min Temperature
1 ℃
Max Temperature
16 ℃
Calories
768 kcal (0.1 kg bodyfat)
Avg Pedaling Cadence
74 RPM
Avg Cadence
73 RPM
  • Max Cadence
    148 RPM
  • Avg Pedaling Power
    220 W 64.3% FTP
    Avg Power
    216 W
    Normalized Power
    258 W
    Intensity Factor
    0.754
    TSS
    71
    Max Power
    1392 W
    xPower
    244 W

    xPower is an alternative to normalized power.

    It's using a 25 sec Exponentially Weighted Moving Average instead of 30 second moving average to Address Variability:

    A 30 second moving average (30s MA) does not account for the fact
    that physiologic response to stress decays with an exponential rather than linear time
    course. A logical / intuitive solution would be to address this with an algorithm that
    provided an appropriate decay pattern. Theoretically, an exponentially weighted moving
    average should provide a more realistic model. (This was in fact the initial basis for the
    development of the xPower and BikeScore algorithms.) We selected a 25 second
    exponentially weighted moving average (25s EWMA) based upon the fact that this should
    track consistently with oxygen kinetics.


    A comprehensive explanation of BikeScore/xPower can be found here: http://www.physfarm.com/bikescore.pdf

    BikeScore is a trademark of Dr. Philip Friere Skiba, PhysFarm Training Systems LLC

    Relative Intensity (RI)
    0.7
    BikeScore

    BikeScore is a proprietary unit designed to measure the overall training stress incurred by the athlete during any training period.

    A 30 second moving average (30s MA) does not account for the fact
    that physiologic response to stress decays with an exponential rather than linear time
    course. A logical / intuitive solution would be to address this with an algorithm that
    provided an appropriate decay pattern. Theoretically, an exponentially weighted moving
    average should provide a more realistic model. (This was in fact the initial basis for the
    development of the xPower and BikeScore algorithms.) We selected a 25 second
    exponentially weighted moving average (25s EWMA) based upon the fact that this should
    track consistently with oxygen kinetics.

    It was was developed by Dr. Phil Skiba. A comprehensive explanation of BikeScore can be found here: http://www.physfarm.com/bikescore.pdf

    BikeScore is a trademark of Dr. Philip Friere Skiba, PhysFarm Training Systems LLC

    64

    Sol og kaldt. Småsjuk og dårleg kjensle.

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    • Tor Hveem writes:

      Sol og kaldt. Småsjuk og dårleg kjensle.


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    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    15:26, 0.0 km 38:19 18.9 km +150/-166 m 29.7 km/h 221 W 64.6% 2.7 W/kg 647 W 72.3% 76 RPM 148 RPM
    16:08, 18.9 km 01:46 0.7 km +36/ 22.4 km/h 418 W 122.2% 5.1 W/kg 676 W 83.1% 74 RPM 90 RPM
    16:10, 19.6 km 34:55 17.2 km +117/-134 m 29.5 km/h 202 W 59.1% 2.5 W/kg 1392 W 69.2% 72 RPM 141 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 26 minutes 37 seconds 35.5%
    2 (55% - 75%) 34 minutes 23 seconds 45.8%
    3 (75% - 90%) 7 minutes 5 seconds 9.4%
    4 (90% - 105%) 1 minute 38 seconds 2.2%
    5 (105% - 121%) 1 minute 24 seconds 1.9%
    6 (121% - 150%) 2 minutes 42 seconds 3.6%
    7 (150% - 1 minute 11 seconds 1.6%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 2 minutes 10 seconds 2.9%
    1 (60% - 72%) 45 minutes 26 seconds 60.6%
    2 (72% - 82%) 18 minutes 7 seconds 24.2%
    3 (82% - 87%) 5 minutes 11 seconds 6.9%
    4 (87% - 92%) 2 minutes 32 seconds 3.4%
    5 (92% - 97%) 1 minute 34 seconds 2.1%

    Percentage of time spent in different HR, colored by zones

    Power distribution

    Cadence distribution

    Speed distribution

    Name Start Length Ascent % Duration Speed Avg power Est power W/kg VAM Category Avg HR
    Reset 3.9 km 1.1 km 54 m 4.7 % 02:48 24.5 km/h 408 W 393.8 W 5.0 W/kg 1157
    5
    88.2%
    4.0 km 1.0 km 54 m 5.3 % 02:31 24.3 km/h 421.9 W 424.6 W 5.1 W/kg
    5
    89.7%
    19.0 km 3.7 km 90 m 2.5 % 09:32 23.0 km/h 252.1 W 232.7 W 3.1 W/kg
    4
    74.4%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 1249 W 15.2 W/kg 36.3 km 69 m +0 / -1 m
    10 seconds 953 W 11.6 W/kg 36.3 km 139 m +0 / -2 m
    30 seconds 523 W 6.4 W/kg 19.1 km 195 m +14 / -0 m
    1 minute 483 W 5.9 W/kg 19.0 km 397 m +23 / -0 m
    4 minutes 359 W 4.4 W/kg 3.2 km 1808 m +49 / -0 m
    5 minutes 321 W 3.9 W/kg 3.2 km 2416 m +54 / -17 m
    10 minutes 272 W 3.3 W/kg 0.4 km 4659 m +71 / -28 m
    20 minutes 241 W 2.9 W/kg 0.0 km 9704 m +104 / -64 m
    30 minutes 231 W 2.8 W/kg 0.0 km 14.4 km +138 / -75 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 55.0 km/h 36.4 km 76 m +0 / -0 m
    10 seconds 53.4 km/h 34.1 km 148 m +0 / -3 m
    30 seconds 52.4 km/h 34.1 km 437 m +0 / -9 m
    1 minute 52.2 km/h 34.1 km 871 m +0 / -18 m
    4 minutes 42.5 km/h 32.8 km 2831 m +7 / -46 m
    5 minutes 40.7 km/h 33.2 km 3394 m +13 / -58 m
    10 minutes 33.8 km/h 13.3 km 5629 m +12 / -93 m
    20 minutes 32.3 km/h 24.9 km 10.8 km +44 / -102 m
    30 minutes 30.7 km/h 21.4 km 15.3 km +76 / -131 m