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Exerciselogo Heggelia by Tor Arne Hustvedt June 9, 2012

Avg HR
146 BPM , 74.5%
Max HR
177 BPM , 90.3%
Route
Heggelia
Distance
32.4 km
Ascent
597 m (18.4 m/km)
Descent
602 m
Min altitude
41 m
Max altitude
417 m
Start time
4:28 p.m.
Date
June 9, 2012
Max Speed
54.1 km/h
Temperature
8 ℃
Min Temperature
3 ℃
Max Temperature
20 ℃
Calories
754 kcal (0.1 kg bodyfat)
Avg Pedaling Cadence
80 RPM
Avg Cadence
69 RPM
  • Max Cadence
    201 RPM
    • Avg Pedaling Power
    189 W 70% FTP
    Avg Power
    164 W
    Normalized Power
    197 W
    Intensity Factor
    0.73
    TSS
    78
    Max Power
    763 W
    xPower
    187 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

    71

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    Intervals

    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    16:28, 0.0 km 01:28:14 32.4 km +599/-604 m 22.0 km/h 164 W 60.7% 2.5 W/kg 763 W 74.5% 79 RPM 201 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 31 minutes 5 seconds 35.2%
    2 (55% - 75%) 28 minutes 20 seconds 32.1%
    3 (75% - 90%) 14 minutes 26 seconds 16.4%
    4 (90% - 105%) 7 minutes 38 seconds 8.7%
    5 (105% - 121%) 3 minutes 59 seconds 4.5%
    6 (121% - 150%) 1 minute 50 seconds 2.1%
    7 (150% - 59 seconds 1.1%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 5 minutes 36 seconds 6.3%
    1 (60% - 72%) 30 minutes 37 seconds 34.7%
    2 (72% - 82%) 40 minutes 46 seconds 46.2%
    3 (82% - 87%) 9 minutes 56 seconds 11.3%
    4 (87% - 92%) 1 minute 22 seconds 1.5%

    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
    4.4 km 1.5 km 60 m 4.1 % 05:55 15.2 km/h 179.3 W 165.0 W 2.8 W/kg
    5
    		74.0%
    Opp Åsen Vest i... 4.7 km 1.1 km 57 m 5.0 % 04:58 13.7 km/h 178 W 174.5 W 2.7 W/kg 689
    5
    		74.5%
    15.4 km 2.4 km 119 m 4.9 % 10:26 14.1 km/h 190.9 W 174.7 W 2.9 W/kg
    4
    		77.6%
    Rustafjellet 17.4 km 3.8 km 264 m 6.9 % 18:41 12.3 km/h 206 W 202.8 W 3.2 W/kg 848
    3
    		81.1%
    18.3 km 4.8 km 241 m 5.0 % 22:50 12.7 km/h 185.7 W 158.8 W 2.9 W/kg 634
    3
    		79.1%
    Rustahøgda nord 28.6 km 0.5 km 30 m 5.6 % 01:52 17.4 km/h 235 W 251.2 W 3.6 W/kg 964
    5
    		80.1%
    28.7 km 0.8 km 41 m 5.1 % 02:46 17.5 km/h 211.3 W 233.6 W 3.3 W/kg
    5
    		79.6%
    Create new segment
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 715 W 11 W/kg 26.4 km 41 m +2 / -0 m
    10 seconds 571 W 8.8 W/kg 26.4 km 89 m +3 / -2 m
    30 seconds 352 W 5.4 W/kg 6.4 km 225 m +7 / -0 m
    1 minute 291 W 4.5 W/kg 30.8 km 596 m +2 / -2 m
    4 minutes 242 W 3.7 W/kg 20.4 km 704 m +67 / -0 m
    5 minutes 238 W 3.7 W/kg 20.3 km 866 m +83 / -0 m
    10 minutes 225 W 3.5 W/kg 19.5 km 1729 m +158 / -0 m
    20 minutes 204 W 3.1 W/kg 16.3 km 4347 m +272 / -23 m
    30 minutes 196 W 3.0 W/kg 13.7 km 7537 m +357 / -27 m
    1 hour 166 W 2.6 W/kg 11.0 km 20.5 km +476 / -453 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 52.7 km/h 24.1 km 73 m +0 / -7 m
    10 seconds 50.3 km/h 10.4 km 139 m +0 / -10 m
    30 seconds 46.6 km/h 10.3 km 388 m +0 / -26 m
    1 minute 44.2 km/h 30.1 km 737 m +0 / -30 m
    4 minutes 36.8 km/h 29.6 km 2456 m +4 / -60 m
    5 minutes 34.9 km/h 29.5 km 2911 m +6 / -76 m
    10 minutes 32.6 km/h 23.3 km 5425 m +16 / -330 m
    20 minutes 29.3 km/h 22.6 km 9779 m +68 / -422 m
    30 minutes 23.8 km/h 20.5 km 11.9 km +159 / -435 m
    1 hour 20.7 km/h 8.0 km 20.7 km +444 / -460 m