Avg HR
147 BPM , 79.5%
Max HR
177 BPM , 95.7%
Route
Kikut med wattmåler
Distance
82.9 km
Ascent
2087 m (25.2 m/km)
Descent
2068 m
Min altitude
102 m
Max altitude
460 m
Start time
6:43 a.m.
Date
July 30, 2011
Max Speed
60.5 km/h
Calories
1706 kcal (0.2 kg bodyfat)
Avg Pedaling Cadence
94 RPM
Avg Cadence
94 RPM
  • Max Cadence
    246 RPM
  • Avg Pedaling Power
    316 W 119.2% FTP
    Avg Power
    314 W
    Normalized Power
    351 W
    Intensity Factor
    1.325
    TSS
    540
    Max Power
    929 W
    xPower
    337 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)
    1.3
    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

    498

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    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    06:43, 0 km 17:10 6.2 km +100/-67 m 16.1 km/h 159 W 60% 2.1 W/kg 410 W 66.5% 93 RPM 196 RPM
    07:28, 6.2 km 30:08 16.1 km +246/-253 m 32.5 km/h 326 W 123.0% 4.2 W/kg 889 W 76.2% 100 RPM 246 RPM
    07:58, 22.3 km 10:43 3.5 km +239/-66 m 19.6 km/h 413 W 155.8% 5.4 W/kg 822 W 92.4% 83 RPM 162 RPM
    08:09, 25.8 km 24:27 12.5 km +352/-326 m 30.6 km/h 364 W 137.4% 4.7 W/kg 929 W 85.9% 93 RPM 246 RPM
    08:33, 38.3 km 13 0.1 km 2.2 km/h 66.5%
    08:37, 38.3 km 01:41:55 44.6 km +746/-945 m 28.3 km/h 319 W 120.4% 4.1 W/kg 864 W 78.9% 95 RPM 246 RPM

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 4 minutes 17 seconds 2.3%
    1 (60% - 72%) 35 minutes 35 seconds 19.3%
    2 (72% - 82%) 1 hour 8 minutes 57 seconds 37.3%
    3 (82% - 87%) 28 minutes 26 seconds 15.4%
    4 (87% - 92%) 36 minutes 53 seconds 20.0%
    5 (92% - 97%) 10 minutes 45 seconds 5.8%

    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
    0.2 km 0.5 km 74 m 14.6 % 02:14 13.7 km/h 182.0 W 511.2 W 2.3 W/kg
    5
    62.2%
    22.0 km 2.2 km 179 m 8.1 % 07:19 18.1 km/h 412.3 W 408.3 W 5.3 W/kg 1474
    3
    90.3%
    33.1 km 0.7 km 45 m 6.2 % 01:54 22.8 km/h 399.3 W 429.5 W 5.1 W/kg
    5
    90.8%
    Dødarebakken 44.6 km 0.6 km 54 m 8.4 % 02:41 14.5 km/h 449 W 327.5 W 5.7 W/kg 1207
    5
    88.1%
    Dødarebakken 44.6 km 0.6 km 40 m 6.9 % 02:27 14.3 km/h 463 W 272.4 W 5.9 W/kg 980
    5
    88.1%
    44.7 km 0.5 km 59 m 11.6 % 02:28 12.4 km/h 455.9 W 373.2 W 5.8 W/kg
    5
    90.3%
    61.3 km 1.2 km 99 m 8.3 % 05:16 13.7 km/h 334.7 W 305.0 W 4.3 W/kg
    4
    91.4%
    73.8 km 0.6 km 55 m 8.8 % 02:37 14.6 km/h 267.0 W 343.1 W 3.4 W/kg
    5
    78.9%
    82.1 km 0.9 km 53 m 6.2 % 04:03 12.8 km/h 287.3 W 216.8 W 3.7 W/kg
    5
    82.2%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 814 W 10.6 W/kg 54.8 km 72 m +0 / -0 m
    10 seconds 747 W 9.7 W/kg 8.7 km 143 m +0 / -10 m
    30 seconds 621 W 8.1 W/kg 44.7 km 120 m +11 / -0 m
    1 minute 584 W 7.6 W/kg 5.0 km 858 m +1 / -32 m
    4 minutes 436 W 5.7 W/kg 4.7 km 2835 m +28 / -84 m
    5 minutes 425 W 5.5 W/kg 22.4 km 1375 m +120 / -19 m
    10 minutes 410 W 5.3 W/kg 22.3 km 3224 m +232 / -59 m
    20 minutes 384 W 5.0 W/kg 26.8 km 10.1 km +298 / -239 m
    30 minutes 383 W 5.0 W/kg 22.3 km 12.8 km +527 / -272 m
    1 hour 358 W 4.6 W/kg 4.5 km 29.3 km +755 / -543 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 64.5 km/h 8.8 km 76 m +0 / -5 m
    10 seconds 61.4 km/h 67.8 km 169 m +0 / -11 m
    30 seconds 56.3 km/h 5.3 km 457 m +1 / -13 m
    1 minute 52.4 km/h 40.0 km 871 m +0 / -36 m
    4 minutes 43.4 km/h 52.5 km 2894 m +17 / -113 m
    5 minutes 42.8 km/h 6.3 km 3541 m +15 / -87 m
    10 minutes 41.6 km/h 48.4 km 6932 m +47 / -243 m
    20 minutes 35.4 km/h 45.5 km 11.8 km +138 / -385 m
    30 minutes 34.0 km/h 4.5 km 16.8 km +223 / -305 m
    1 hour 29.5 km/h 4.4 km 29.3 km +746 / -545 m