Avg HR
131 BPM , 66.8%
Max HR
190 BPM , 96.9%
Route
Heggelia
Distance
120.9 km
Ascent
874 m (7.2 m/km)
Descent
872 m
Min altitude
7 m
Max altitude
118 m
Start time
9:41 a.m.
Date
June 16, 2012
Max Speed
64.5 km/h
Temperature
16 ℃
Min Temperature
11 ℃
Max Temperature
19 ℃
Calories
1645 kcal (0.2 kg bodyfat)
Avg Pedaling Cadence
74 RPM
Avg Cadence
65 RPM
  • Max Cadence
    173 RPM
  • Avg Pedaling Power
    148 W 54.8% FTP
    Avg Power
    136 W
    Normalized Power
    169 W
    Intensity Factor
    0.626
    TSS
    180
    Max Power
    609 W
    xPower
    160 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

    161

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    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    09:41, 0 km 02:34:53 63.5 km +416/-436 m 24.6 km/h 124 W 45.9% 1.9 W/kg 29470 W 59.7% 65 RPM 173 RPM
    12:20, 63.5 km 24:46 15.2 km +128/-134 m 36.8 km/h 224 W 83.0% 3.4 W/kg 552 W 87.2% 91 RPM 134 RPM
    12:49, 78.7 km 01:35:36 42.2 km +339/-311 m 26.5 km/h 145 W 53.7% 2.2 W/kg 609 W 72.4% 73 RPM 170 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 2 hours 42 minutes 52 seconds 59.2%
    2 (55% - 75%) 1 hour 13 minutes 34 seconds 26.7%
    3 (75% - 90%) 20 minutes 13 seconds 7.3%
    4 (90% - 105%) 9 minutes 43 seconds 3.5%
    5 (105% - 121%) 4 minutes 45 seconds 1.7%
    6 (121% - 150%) 2 minutes 44 seconds 1.0%
    7 (150% - 1 minute 25 seconds 0.5%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 1 hour 39 minutes 1 second 36.0%
    1 (60% - 72%) 1 hour 55 minutes 28 seconds 42.0%
    2 (72% - 82%) 36 minutes 32 seconds 13.3%
    3 (82% - 87%) 16 minutes 17 seconds 5.9%
    4 (87% - 92%) 7 minutes 10 seconds 2.6%
    5 (92% - 97%) 48 seconds 0.3%

    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
    4.6 km 1.3 km 58 m 4.5 % 06:17 12.4 km/h 130.4 W 137.9 W 2.0 W/kg
    5
    62.2%
    Opp Åsen Vest i... 4.7 km 1.2 km 54 m 4.6 % 05:51 12.0 km/h 131 W 136.2 W 2.0 W/kg 554
    5
    62.2%
    64.0 km 1.0 km 56 m 5.9 % 01:43 33.6 km/h 286.8 W 617.3 W 4.4 W/kg
    5
    87.2%
    80.9 km 4.3 km 54 m 1.3 % 10:43 23.9 km/h 165.7 W 153.7 W 2.5 W/kg
    5
    75.5%
    Rismobakken 90.9 km 0.7 km 19 m 2.8 % 02:09 19.0 km/h 169 W 163.4 W 2.6 W/kg 530
    5
    71.9%
    100.8 km 1.7 km 42 m 2.4 % 04:56 21.1 km/h 167.3 W 173.8 W 2.6 W/kg
    5
    70.9%
    Kort spurtbakke... 109.7 km 0.4 km 6 m 1.4 % 41 36.7 km/h 369 W 379.5 W 5.7 W/kg 527
    5
    84.7%
    Opp Åsen øst i ... 111.9 km 0.6 km 29 m 4.7 % 02:25 15.3 km/h 188 W 183.2 W 2.9 W/kg 720
    5
    79.1%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 577 W 8.9 W/kg 109.9 km 51 m +1 / -0 m
    10 seconds 572 W 8.8 W/kg 109.9 km 101 m +3 / -0 m
    30 seconds 495 W 7.6 W/kg 109.9 km 308 m +9 / -0 m
    1 minute 374 W 5.8 W/kg 77.8 km 538 m +15 / -0 m
    4 minutes 260 W 4 W/kg 69.3 km 2303 m +23 / -6 m
    5 minutes 255 W 3.9 W/kg 69.3 km 2808 m +29 / -6 m
    10 minutes 243 W 3.7 W/kg 66.1 km 5856 m +43 / -17 m
    20 minutes 228 W 3.5 W/kg 65.9 km 12.5 km +70 / -92 m
    30 minutes 205 W 3.2 W/kg 64.0 km 17.2 km +134 / -124 m
    1 hour 175 W 2.7 W/kg 64.0 km 30.1 km +234 / -199 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 63.2 km/h 99.9 km 87 m +0 / -5 m
    10 seconds 61.0 km/h 99.9 km 169 m +0 / -10 m
    30 seconds 54.3 km/h 6.1 km 453 m +0 / -26 m
    1 minute 47.4 km/h 115.1 km 790 m +0 / -42 m
    4 minutes 43.8 km/h 72.7 km 2919 m +4 / -50 m
    5 minutes 42.9 km/h 72.7 km 3579 m +6 / -53 m
    10 minutes 39.4 km/h 71.8 km 6553 m +27 / -66 m
    20 minutes 37.9 km/h 65.3 km 12.6 km +54 / -101 m
    30 minutes 34.5 km/h 64.0 km 17.2 km +134 / -124 m
    1 hour 30.2 km/h 64.0 km 30.1 km +234 / -199 m