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Exerciselogo Sti-/grus-/asfalttur by Tor Arne Hustvedt June 17, 2012

Avg HR
138 BPM , 70.4%
Max HR
184 BPM , 93.9%
Route
Sti-/grus-/asfalttur
Distance
42.5 km
Ascent
1032 m (24.3 m/km)
Descent
1028 m
Min altitude
26 m
Max altitude
409 m
Start time
10:55 a.m.
Date
June 17, 2012
Max Speed
50.1 km/h
Temperature
19 ℃
Min Temperature
16 ℃
Max Temperature
23 ℃
Calories
1103 kcal (0.1 kg bodyfat)
Avg Pedaling Cadence
77 RPM
Avg Cadence
63 RPM
  • Max Cadence
    201 RPM
    • Avg Pedaling Power
    176 W 65.2% FTP
    Avg Power
    140 W
    Normalized Power
    193 W
    Intensity Factor
    0.715
    TSS
    140
    Max Power
    702 W
    xPower
    184 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

    127

    Idioten meg klarte å slå av logginga på toppen av Rustafjellet, så det ser ut som jeg sykla utfor et stup.

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    • Tor Arne Hustvedt writes:

      Idioten meg klarte å slå av logginga på toppen av Rustafjellet, så det ser ut som jeg sykla utfor et stup.

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    Intervals

    Zoom Start Duration Length Elevation Speed Avg power FTP % Avg power/kg Max power Avg HR Avg cadence Max cadence
    10:55, 0.0 km 02:43:47 42.5 km +1034/-1030 m 15.6 km/h 140 W 51.9% 2.2 W/kg 702 W 70.4% 80 RPM 201 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 1 hour 24 minutes 28 seconds 51.6%
    2 (55% - 75%) 35 minutes 45 seconds 21.8%
    3 (75% - 90%) 18 minutes 47 seconds 11.5%
    4 (90% - 105%) 11 minutes 35 seconds 7.1%
    5 (105% - 121%) 7 minutes 30 seconds 4.6%
    6 (121% - 150%) 4 minutes 36 seconds 2.8%
    7 (150% - 1 minute 41 seconds 1.0%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 30 minutes 37 seconds 18.7%
    1 (60% - 72%) 1 hour 15 minutes 48 seconds 46.3%
    2 (72% - 82%) 39 minutes 55 seconds 24.4%
    3 (82% - 87%) 4 minutes 52 seconds 3.0%
    4 (87% - 92%) 13 minutes 10 seconds 8.0%

    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
    4.7 km 2.6 km 147 m 5.7 % 17:26 8.9 km/h 162.6 W 120.9 W 2.5 W/kg
    4
    		70.4%
    Opp Åsen Vest i... 4.8 km 1.1 km 53 m 4.7 % 05:37 12.1 km/h 156 W 143.0 W 2.4 W/kg 566
    5
    		63.3%
    15.5 km 2.7 km 252 m 9.2 % 14:40 11.2 km/h 271.7 W 237.4 W 4.2 W/kg 1031
    3
    		90.3%
    24.1 km 0.7 km 50 m 7.5 % 05:35 7.3 km/h 179.0 W 125.8 W 2.8 W/kg
    5
    		80.1%
    30.4 km 1.9 km 94 m 5.0 % 07:56 14.3 km/h 180.3 W 181.6 W 2.8 W/kg
    4
    		71.9%
    Rustafjellet 32.7 km 3.8 km 249 m 6.5 % 19:15 11.9 km/h 198 W 186.3 W 3.0 W/kg 776
    3
    		76.0%
    33.6 km 4.0 km 228 m 5.7 % 19:25 12.3 km/h 193.4 W 172.2 W 3.0 W/kg 705
    3
    		76.5%
    Rustahøgda nord 38.7 km 0.5 km 29 m 5.5 % 02:05 15.4 km/h 208 W 214.0 W 3.2 W/kg 835
    5
    		76.0%
    Create new segment
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 534 W 8.2 W/kg 7.4 km 12 m +2 / -0 m
    10 seconds 510 W 7.8 W/kg 11.1 km 67 m +4 / -0 m
    30 seconds 374 W 5.8 W/kg 16.8 km 137 m +12 / -0 m
    1 minute 350 W 5.4 W/kg 15.5 km 228 m +22 / -1 m
    4 minutes 306 W 4.7 W/kg 15.5 km 1028 m +71 / -1 m
    5 minutes 293 W 4.5 W/kg 15.0 km 1338 m +85 / -6 m
    10 minutes 285 W 4.4 W/kg 15.5 km 2185 m +174 / -1 m
    20 minutes 239 W 3.7 W/kg 13.6 km 4608 m +286 / -40 m
    30 minutes 188 W 2.9 W/kg 30.6 km 6545 m +356 / -24 m
    1 hour 152 W 2.3 W/kg 22.0 km 15.5 km +455 / -128 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 49.5 km/h 25.7 km 68 m +0 / -5 m
    10 seconds 49.4 km/h 25.6 km 137 m +0 / -10 m
    30 seconds 46.7 km/h 25.4 km 389 m +0 / -27 m
    1 minute 39.2 km/h 40.0 km 653 m +0 / -28 m
    4 minutes 34.6 km/h 39.7 km 2303 m +4 / -54 m
    5 minutes 32.4 km/h 39.6 km 2701 m +4 / -61 m
    10 minutes 26.9 km/h 37.6 km 4480 m +42 / -126 m
    20 minutes 20.9 km/h 24.6 km 6955 m +95 / -45 m
    30 minutes 19.4 km/h 18.8 km 9710 m +89 / -311 m
    1 hour 17.3 km/h 18.3 km 17.3 km +360 / -401 m