Avg HR
123 BPM , 60.3%
Max HR
184 BPM , 90.2%
Route
9xAspervika
Distance
62.4 km
Ascent
1095 m (17.5 m/km)
Descent
1105 m
Min altitude
48 m
Max altitude
169 m
Start time
5:40 p.m.
Date
May 10, 2012
Max Speed
59.2 km/h
Temperature
8 ℃
Min Temperature
8 ℃
Max Temperature
23 ℃
Calories
1351 kcal (0.2 kg bodyfat)
Avg Pedaling Cadence
78 RPM
Avg Cadence
76 RPM
  • Max Cadence
    146 RPM
  • Avg Pedaling Power
    193 W 58.5% FTP
    Avg Power
    153 W
    Normalized Power
    255 W
    Intensity Factor
    0.773
    TSS
    185
    Max Power
    795 W
    xPower
    241 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

    165

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    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    17:40, 0 km 40:33 16.3 km +111/-157 m 24.1 km/h 168 W 50.9% 2.2 W/kg 767 W 56.4% 88 RPM 108 RPM
    18:36, 16.3 km 04:01 1.0 km +88/ 15.5 km/h 366 W 110.9% 4.8 W/kg 540 W 76.0% 81 RPM 99 RPM
    18:40, 17.3 km 03:33 1.1 km +4/-91 m 19.1 km/h 19 W 5.8% 0.3 W/kg 398 W 56.4% 54 RPM 89 RPM
    18:44, 18.4 km 04:01 1.0 km +88/ 15.7 km/h 377 W 114.2% 5.0 W/kg 556 W 78.4% 80 RPM 96 RPM
    18:48, 19.5 km 04:15 1.3 km +5/-94 m 18.8 km/h 18 W 5.5% 0.2 W/kg 193 W 55.9% 52 RPM 95 RPM
    18:52, 20.8 km 04:01 1.2 km +96/ 17.4 km/h 411 W 124.5% 5.4 W/kg 795 W 82.4% 84 RPM 99 RPM
    18:56, 22.0 km 03:32 1.4 km +5/-101 m 24.5 km/h 14 W 4.2% 0.2 W/kg 134 W 59.3% 49 RPM 93 RPM
    18:59, 23.4 km 04:01 1.0 km +84/ 15.3 km/h 361 W 109.4% 4.8 W/kg 560 W 79.4% 80 RPM 95 RPM
    19:03, 24.4 km 03:51 1.3 km +4/-89 m 19.9 km/h 11 W 3.3% 0.1 W/kg 341 W 55.4% 50 RPM 146 RPM
    19:07, 25.7 km 04:01 1.1 km +91/ 17.1 km/h 348 W 105.5% 4.6 W/kg 681 W 83.3% 82 RPM 96 RPM
    19:11, 26.9 km 03:54 1.4 km +4/-98 m 22.1 km/h 22 W 6.7% 0.3 W/kg 277 W 57.8% 51 RPM 100 RPM
    19:15, 28.3 km 04:02 1.0 km +84/ 15.2 km/h 359 W 108.8% 4.7 W/kg 652 W 79.9% 79 RPM 94 RPM
    19:19, 29.3 km 03:54 1.3 km +4/-91 m 20.2 km/h 10 W 3.0% 0.1 W/kg 245 W 55.4% 42 RPM 101 RPM
    19:23, 30.6 km 04:01 1.1 km +93/ 17.1 km/h 404 W 122.4% 5.3 W/kg 597 W 84.3% 83 RPM 93 RPM
    19:27, 31.8 km 04:46 1.4 km +4/-97 m 17.6 km/h 16 W 4.8% 0.2 W/kg 276 W 56.4% 55 RPM 97 RPM
    19:32, 33.2 km 04:02 1.0 km +82/ 15.0 km/h 352 W 106.7% 4.6 W/kg 483 W 80.9% 79 RPM 93 RPM
    19:36, 34.2 km 03:42 1.3 km +3/-88 m 21.3 km/h 11 W 3.3% 0.1 W/kg 249 W 57.4% 48 RPM 103 RPM
    19:40, 35.5 km 04:56 1.4 km +113/ 16.6 km/h 394 W 119.4% 5.2 W/kg 667 W 85.3% 78 RPM 95 RPM
    19:45, 36.9 km 01:16:51 25.6 km +134/-203 m 20.0 km/h 106 W 32.1% 1.4 W/kg 433 W 53.9% 79 RPM 105 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 2 hours 4 minutes 26 seconds 66.9%
    2 (55% - 75%) 18 minutes 7 seconds 9.7%
    3 (75% - 90%) 4 minutes 33 seconds 2.4%
    4 (90% - 105%) 11 minutes 20 seconds 6.1%
    5 (105% - 121%) 17 minutes 14 seconds 9.3%
    6 (121% - 150%) 8 minutes 22 seconds 4.5%
    7 (150% - 1 minute 55 seconds 1.0%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 2 hours 7 minutes 48 seconds 68.7%
    1 (60% - 72%) 18 minutes 17 seconds 9.8%
    2 (72% - 82%) 16 minutes 37 seconds 8.9%
    3 (82% - 87%) 18 minutes 4 seconds 9.7%
    4 (87% - 92%) 5 minutes 11 seconds 2.8%

    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
    16.3 km 1.1 km 91 m 8.5 % 04:09 15.5 km/h 344.9 W 350.0 W 4.5 W/kg
    4
    76.5%
    18.5 km 1.1 km 93 m 8.7 % 04:19 15.0 km/h 342.4 W 341.2 W 4.5 W/kg
    4
    78.9%
    20.8 km 1.2 km 100 m 8.3 % 04:12 17.4 km/h 390.0 W 386.5 W 5.1 W/kg
    4
    82.8%
    23.5 km 1.0 km 87 m 8.4 % 04:06 15.3 km/h 340.0 W 338.3 W 4.5 W/kg
    4
    80.4%
    25.8 km 1.2 km 95 m 8.2 % 04:09 16.8 km/h 320.7 W 368.0 W 4.2 W/kg
    4
    84.3%
    28.3 km 1.1 km 87 m 8.3 % 04:09 15.3 km/h 335.1 W 334.6 W 4.4 W/kg
    4
    80.9%
    30.7 km 1.2 km 96 m 8.2 % 04:08 17.1 km/h 383.5 W 375.8 W 5.0 W/kg
    4
    84.8%
    33.2 km 1.0 km 85 m 8.3 % 04:07 15.0 km/h 330.7 W 329.6 W 4.4 W/kg
    4
    81.9%
    Aspervika 35.5 km 1.3 km 111 m 8.3 % 04:52 16.1 km/h 394 W 353.0 W 5.2 W/kg 1368
    4
    84.8%
    35.5 km 1.4 km 117 m 8.4 % 05:11 16.2 km/h 368.6 W 361.8 W 4.8 W/kg
    4
    85.8%
    55.0 km 4.4 km 49 m 1.1 % 15:00 17.5 km/h 122.0 W 95.5 W 1.6 W/kg
    5
    52.9%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 695 W 9.1 W/kg 20.8 km 26 m +1 / -0 m
    10 seconds 628 W 8.3 W/kg 20.8 km 50 m +2 / -0 m
    30 seconds 546 W 7.2 W/kg 20.8 km 147 m +12 / -0 m
    1 minute 479 W 6.3 W/kg 20.8 km 279 m +26 / -0 m
    4 minutes 412 W 5.4 W/kg 20.8 km 1166 m +96 / -0 m
    5 minutes 391 W 5.1 W/kg 35.5 km 1370 m +113 / -0 m
    10 minutes 260 W 3.4 W/kg 20.8 km 3221 m +151 / -101 m
    20 minutes 237 W 3.1 W/kg 16.3 km 5731 m +284 / -185 m
    30 minutes 219 W 2.9 W/kg 28.2 km 8636 m +382 / -275 m
    1 hour 206 W 2.7 W/kg 18.4 km 18.1 km +733 / -656 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 58.1 km/h 34.7 km 78 m +0 / -5 m
    10 seconds 56.7 km/h 34.7 km 153 m +0 / -11 m
    30 seconds 53.9 km/h 34.6 km 450 m +0 / -34 m
    1 minute 52.3 km/h 37.1 km 880 m +0 / -69 m
    4 minutes 31.9 km/h 0.2 km 2143 m +6 / -24 m
    5 minutes 30.8 km/h 0.1 km 2596 m +10 / -26 m
    10 minutes 29.3 km/h 0.1 km 4952 m +22 / -46 m
    20 minutes 27.1 km/h 0.4 km 9108 m +65 / -78 m
    30 minutes 26.0 km/h 0.0 km 13.1 km +108 / -147 m
    1 hour 19.0 km/h 29.4 km 19.3 km +337 / -419 m