Avg HR
142 BPM , 76.8%
Max HR
180 BPM , 97.3%
Route
Sagene-Skar trippel
Distance
57.3 km
Ascent
442 m (7.7 m/km)
Descent
439 m
Min altitude
65 m
Max altitude
197 m
Start time
5:49 p.m.
Date
June 7, 2012
Max Speed
57.7 km/h
Temperature
13 ℃
Min Temperature
13 ℃
Max Temperature
20 ℃
Calories
988 kcal (0.1 kg bodyfat)
Avg Pedaling Cadence
85 RPM
Avg Cadence
86 RPM
  • Max Cadence
    115 RPM
  • Avg Pedaling Power
    173 W 86.5% FTP
    Avg Power
    157 W
    Normalized Power
    198 W
    Intensity Factor
    0.99
    TSS
    185
    Max Power
    938 W
    xPower
    181 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)
    0.9
    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

    155

    Fellestrening med Calzada.

    Gikk i rolig og kontrollert tempo, ingen bavianoppførsel.

    Litt kjølig i skyggen og noen få forfriskende regndrypp. :)

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    • Jan I writes:

      Fellestrening med Calzada.

      Gikk i rolig og kontrollert tempo, ingen bavianoppførsel.

      Litt kjølig i skyggen og noen få forfriskende regndrypp. :)


    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
    17:49, 0.0 km 12:01 4.0 km +124/-9 m 20.0 km/h 210 W 105% 3.0 W/kg 628 W 77.8% 83 RPM 113 RPM
    18:05, 4.0 km 14:31 8.1 km +57/-52 m 33.5 km/h 189 W 94.5% 2.7 W/kg 585 W 78.9% 86 RPM 107 RPM
    18:19, 12.1 km 19 0.1 km 13.8 km/h 143 W 71.5% 2.1 W/kg 161 W 81.6% 91 RPM 94 RPM
    18:26, 12.2 km 14:49 8.1 km +56/-63 m 32.9 km/h 181 W 90.5% 2.6 W/kg 498 W 77.3% 87 RPM 112 RPM
    18:40, 20.3 km 14:22 8.2 km +62/-55 m 34.0 km/h 198 W 99% 2.8 W/kg 543 W 78.4% 89 RPM 107 RPM
    18:57, 28.5 km 34 0.1 km +2/ 10.9 km/h 50 W 25% 0.7 W/kg 164 W 77.3% 49 RPM 76 RPM
    19:02, 28.6 km 13:40 8.2 km +57/-61 m 35.9 km/h 237 W 118.5% 3.4 W/kg 938 W 81.1% 91 RPM 115 RPM
    19:16, 36.7 km 14 0.0 km -2 m 11.8 km/h 32 W 16% 0.5 W/kg 32 W 95.7% 33 RPM 33 RPM
    19:21, 36.8 km 17:01 8.1 km +53/-51 m 28.6 km/h 68 W 34% 1.0 W/kg 303 W 75.1% 85 RPM 108 RPM
    19:38, 44.9 km 18 0.1 km +1/ 10.5 km/h 9 W 4.5% 0.1 W/kg 9 W 74.6% 56 RPM 73 RPM
    19:39, 45.0 km 17:20 8.1 km +46/-55 m 28.2 km/h 170 W 85% 2.4 W/kg 324 W 73.5% 83 RPM 103 RPM
    19:56, 53.1 km 08:10 4.2 km +13/-121 m 31.1 km/h 159 W 79.5% 2.3 W/kg 377 W 70.3% 75 RPM 103 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 51 minutes 42 seconds 45.6%
    2 (55% - 75%) 27 minutes 41 seconds 24.4%
    3 (75% - 90%) 17 minutes 26 seconds 15.4%
    4 (90% - 105%) 8 minutes 49 seconds 7.8%
    5 (105% - 121%) 4 minutes 38 seconds 4.1%
    6 (121% - 150%) 2 minutes 47 seconds 2.5%
    7 (150% - 1 minute 23 seconds 1.2%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 1 minute 16 seconds 1.1%
    1 (60% - 72%) 28 minutes 17 seconds 25.0%
    2 (72% - 82%) 1 hour 17 minutes 41 seconds 68.5%
    3 (82% - 87%) 5 minutes 59 seconds 5.3%
    4 (87% - 92%) 39 seconds 0.6%
    5 (92% - 97%) 34 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
    0.0 km 4.0 km 124 m 3.1 % 12:26 19.2 km/h 189.7 W 192.3 W 2.7 W/kg
    4
    78.4%
    Ring 3 - Brekke... 2.3 km 1.0 km 57 m 5.7 % 04:11 14.5 km/h 211 W 216.5 W 3.0 W/kg 818
    5
    83.8%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 873 W 12.6 W/kg 29.1 km 62 m +1 / -0 m
    10 seconds 810 W 11.7 W/kg 29.0 km 127 m +3 / -0 m
    30 seconds 499 W 7.2 W/kg 36.3 km 366 m +6 / -2 m
    1 minute 406 W 5.8 W/kg 35.9 km 769 m +5 / -4 m
    4 minutes 269 W 3.9 W/kg 34.4 km 2290 m +29 / -8 m
    5 minutes 254 W 3.7 W/kg 33.8 km 2847 m +34 / -11 m
    10 minutes 220 W 3.2 W/kg 30.7 km 5926 m +42 / -33 m
    20 minutes 161 W 2.3 W/kg 45.1 km 9443 m +57 / -84 m
    30 minutes 135 W 1.9 W/kg 42.7 km 14.3 km +82 / -185 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 57.1 km/h 54.5 km 79 m +0 / -3 m
    10 seconds 56.0 km/h 54.5 km 155 m +0 / -7 m
    30 seconds 51.4 km/h 5.8 km 429 m +0 / -17 m
    1 minute 47.7 km/h 22.1 km 795 m +0 / -19 m
    4 minutes 40.5 km/h 22.0 km 2698 m +2 / -27 m
    5 minutes 39.3 km/h 21.4 km 3279 m +4 / -27 m
    10 minutes 36.6 km/h 28.6 km 6095 m +27 / -54 m
    20 minutes 29.5 km/h 47.1 km 9837 m +45 / -142 m
    30 minutes 28.7 km/h 42.6 km 14.4 km +82 / -181 m