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Exerciselogo Heggelia by Tor Arne Hustvedt June 6, 2012

Avg HR
156 BPM , 79.6%
Max HR
186 BPM , 94.9%
Route
Heggelia
Distance
31.9 km
Ascent
600 m (18.8 m/km)
Descent
603 m
Min altitude
35 m
Max altitude
417 m
Start time
8:01 p.m.
Date
June 6, 2012
Max Speed
55.7 km/h
Temperature
6 ℃
Min Temperature
5 ℃
Max Temperature
19 ℃
Calories
761 kcal (0.1 kg bodyfat)
Avg Pedaling Cadence
85 RPM
Avg Cadence
71 RPM
  • Max Cadence
    231 RPM
    • Avg Pedaling Power
    218 W 80.7% FTP
    Avg Power
    186 W
    Normalized Power
    233 W
    Intensity Factor
    0.863
    TSS
    102
    Max Power
    583 W
    xPower
    221 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)
    0.8
    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

    91

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    Intervals

    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    20:01, 0.0 km 01:21:52 31.9 km +602/-604 m 23.4 km/h 187 W 69.3% 2.9 W/kg 583 W 79.6% 83 RPM 231 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 24 minutes 22 seconds 29.8%
    2 (55% - 75%) 16 minutes 32 seconds 20.2%
    3 (75% - 90%) 15 minutes 20 seconds 18.7%
    4 (90% - 105%) 11 minutes 52 seconds 14.5%
    5 (105% - 121%) 7 minutes 6 seconds 8.7%
    6 (121% - 150%) 5 minutes 9 seconds 6.3%
    7 (150% - 1 minute 33 seconds 1.9%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 2 minutes 21 seconds 2.9%
    1 (60% - 72%) 21 minutes 33 seconds 26.3%
    2 (72% - 82%) 30 minutes 24 seconds 37.1%
    3 (82% - 87%) 8 minutes 53 seconds 10.9%
    4 (87% - 92%) 18 minutes 8 seconds 22.1%
    5 (92% - 97%) 35 seconds 0.7%

    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
    1.7 km 1.1 km 57 m 5.2 % 04:19 15.3 km/h 222.4 W 203.6 W 3.4 W/kg
    5
    		80.1%
    Rustahøgda sør 1.9 km 0.9 km 50 m 5.3 % 03:43 15.3 km/h 228 W 205.7 W 3.5 W/kg 807
    5
    		80.6%
    4.1 km 1.8 km 90 m 5.2 % 06:38 15.9 km/h 229.8 W 211.3 W 3.5 W/kg
    4
    		81.1%
    Rustafjellet 5.4 km 3.8 km 257 m 6.8 % 14:57 15.2 km/h 274 W 252.5 W 4.2 W/kg 1031
    3
    		91.3%
    6.3 km 4.2 km 243 m 5.8 % 17:10 14.7 km/h 239.1 W 212.0 W 3.7 W/kg 851
    3
    		89.3%
    Opp Åsen øst i ... 23.1 km 0.6 km 28 m 4.7 % 01:38 21.9 km/h 303 W 293.4 W 4.7 W/kg 1029
    5
    		90.8%
    Create new segment
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 523 W 8.0 W/kg 13.9 km 46 m +0 / -0 m
    10 seconds 492 W 7.6 W/kg 0.3 km 52 m +1 / -0 m
    30 seconds 450 W 6.9 W/kg 25.6 km 181 m +15 / -0 m
    1 minute 369 W 5.7 W/kg 25.4 km 402 m +22 / -1 m
    4 minutes 304 W 4.7 W/kg 5.5 km 1331 m +69 / -10 m
    5 minutes 290 W 4.5 W/kg 5.2 km 1683 m +76 / -10 m
    10 minutes 280 W 4.3 W/kg 5.4 km 2862 m +162 / -10 m
    20 minutes 255 W 3.9 W/kg 4.1 km 5075 m +313 / -10 m
    30 minutes 230 W 3.5 W/kg 1.3 km 8470 m +389 / -54 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 54.7 km/h 26.5 km 76 m +0 / -4 m
    10 seconds 54.3 km/h 26.4 km 151 m +0 / -9 m
    30 seconds 51.6 km/h 26.3 km 430 m +0 / -26 m
    1 minute 48.9 km/h 26.2 km 814 m +0 / -45 m
    4 minutes 38.0 km/h 17.4 km 2532 m +0 / -32 m
    5 minutes 36.8 km/h 17.2 km 3069 m +2 / -32 m
    10 minutes 33.6 km/h 15.8 km 5596 m +17 / -76 m
    20 minutes 31.8 km/h 10.8 km 10.6 km +43 / -401 m
    30 minutes 17.5 km/h 0.0 km 8725 m +356 / -56 m