Avg HR
131 BPM , 65.5%
Max HR
221 BPM , 110.5%
Route
Sorgenfri
Distance
78.9 km
Ascent
948 m (12.0 m/km)
Descent
741 m
Min altitude
147 m
Max altitude
449 m
Start time
4:04 p.m.
Date
April 26, 2012
Max Speed
65.1 km/h
Temperature
8 ℃
Min Temperature
7 ℃
Max Temperature
18 ℃
Calories
1426 kcal (0.2 kg bodyfat)
Avg Pedaling Cadence
66 RPM
Avg Cadence
59 RPM
  • Max Cadence
    109 RPM
  • Avg Pedaling Power
    182 W 58.0% FTP
    Avg Power
    157 W
    Normalized Power
    214 W
    Intensity Factor
    0.682
    TSS
    155
    Max Power
    1223 W
    xPower
    204 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)
    0.6
    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

    140

    Kveldstur i barken med Berg. Passelig lengde det, brukbart vær, men feil retning på vinden (medvind ut, motvind hjem). Kom en gjeng forbi da vi var på vei opp til Heimdal hjemover, måtte være med de en tur. Og et kort drag opp Vestoppfarten.

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    • Andreas Bach writes:

      Kveldstur i barken med Berg. Passelig lengde det, brukbart vær, men feil retning på vinden (medvind ut, motvind hjem). Kom en gjeng forbi da vi var på vei opp til Heimdal hjemover, måtte være med de en tur. Og et kort drag opp Vestoppfarten.


    Login (or Sign Up) to leave a comment
    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    16:04, 0.0 km 06:23 2.6 km +28/-16 m 24.7 km/h 199 W 63.4% 2.2 W/kg 547 W 73.5% 78 RPM 103 RPM
    16:10, 2.6 km 02 0 km 0 km/h 59%
    16:11, 2.6 km 56:28 25.3 km +252/-165 m 26.9 km/h 164 W 52.2% 1.8 W/kg 726 W 64% 73 RPM 104 RPM
    17:09, 27.9 km 24:57 8.6 km +113/-23 m 20.7 km/h 164 W 52.2% 1.8 W/kg 374 W 62.5% 72 RPM 95 RPM
    17:44, 36.6 km 01:43:50 39.9 km +447/-542 m 23.1 km/h 140 W 44.6% 1.6 W/kg 1223 W 65% 62 RPM 109 RPM
    19:44, 76.5 km 07:55 2.4 km +116/ 18.5 km/h 315 W 100.3% 3.5 W/kg 528 W 84.5% 77 RPM 91 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 1 hour 54 minutes 16 seconds 57.3%
    2 (55% - 75%) 49 minutes 31 seconds 24.8%
    3 (75% - 90%) 17 minutes 28 seconds 8.8%
    4 (90% - 105%) 8 minutes 54 seconds 4.5%
    5 (105% - 121%) 6 minutes 16 seconds 3.1%
    6 (121% - 150%) 3 minutes 50 seconds 1.9%
    7 (150% - 1 minute 48 seconds 0.9%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 59 minutes 13 seconds 29.7%
    1 (60% - 72%) 1 hour 46 minutes 22 seconds 53.3%
    2 (72% - 82%) 21 minutes 34 seconds 10.8%
    3 (82% - 87%) 6 minutes 12 seconds 3.1%
    4 (87% - 92%) 7 minutes 25 seconds 3.7%
    5 (92% - 97%) 18 seconds 0.2%
    6 (97% - 100% 59 seconds 0.5%

    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
    2.9 km 5.6 km 172 m 3.1 % 19:01 17.6 km/h 204.0 W 197.7 W 2.3 W/kg 543
    3
    66%
    Bjørndalen 3.2 km 4.9 km 159 m 3.2 % 15:28 19.1 km/h 209 W 226.8 W 2.3 W/kg 617
    4
    68%
    29.2 km 7.4 km 102 m 1.4 % 22:21 19.9 km/h 169.6 W 140.5 W 1.9 W/kg
    4
    63%
    36.7 km 1.2 km 92 m 7.4 % 07:38 9.8 km/h 223.1 W 212.6 W 2.5 W/kg
    4
    69.5%
    45.6 km 1.3 km 65 m 5.1 % 06:13 12.4 km/h 177.0 W 196.3 W 2.0 W/kg
    5
    66.5%
    58.0 km 6.3 km 126 m 2.0 % 18:03 20.8 km/h 207.5 W 186.4 W 2.3 W/kg
    4
    70%
    Heimdal sørfra 60.5 km 3.7 km 97 m 2.6 % 09:26 23.8 km/h 277 W 263.8 W 3.1 W/kg 617
    4
    78%
    Heimdalsbakken 61.3 km 2.9 km 80 m 2.7 % 06:43 26.0 km/h 328 W 312.6 W 3.7 W/kg 715
    4
    83%
    75.7 km 3.1 km 121 m 3.9 % 10:41 17.3 km/h 260.2 W 234.2 W 2.9 W/kg
    4
    77%
    Vestoppfarten 76.6 km 2.1 km 105 m 5.1 % 06:30 19.0 km/h 344 W 320.4 W 3.9 W/kg 969
    4
    85%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 1030 W 11.6 W/kg 45.6 km 56 m +0 / -0 m
    10 seconds 632 W 7.1 W/kg 45.6 km 107 m +1 / -2 m
    30 seconds 528 W 5.9 W/kg 61.8 km 258 m +9 / -0 m
    1 minute 452 W 5.1 W/kg 61.6 km 503 m +15 / -0 m
    4 minutes 380 W 4.3 W/kg 61.6 km 1914 m +54 / -0 m
    5 minutes 381 W 4.3 W/kg 61.7 km 2437 m +70 / -0 m
    10 minutes 272 W 3.1 W/kg 60.3 km 3889 m +100 / -0 m
    20 minutes 197 W 2.2 W/kg 57.2 km 6962 m +130 / -14 m
    30 minutes 177 W 2.0 W/kg 2.9 km 13.1 km +187 / -126 m
    1 hour 164 W 1.8 W/kg 2.9 km 26.7 km +266 / -172 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 64.2 km/h 47.9 km 89 m +0 / -8 m
    10 seconds 63.2 km/h 49.8 km 175 m +0 / -12 m
    30 seconds 60.8 km/h 49.7 km 505 m +0 / -35 m
    1 minute 56.6 km/h 47.2 km 944 m +0 / -76 m
    4 minutes 46.2 km/h 9.1 km 3079 m +0 / -80 m
    5 minutes 44.8 km/h 9.1 km 3729 m +0 / -90 m
    10 minutes 39.3 km/h 8.7 km 6542 m +7 / -126 m
    20 minutes 34.2 km/h 8.5 km 11.4 km +24 / -135 m
    30 minutes 32.4 km/h 8.7 km 16.2 km +41 / -148 m
    1 hour 27.3 km/h 8.3 km 27.2 km +178 / -179 m