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Exerciselogo Nattsykkeltur by Tor Arne Hustvedt June 19, 2012

Avg HR
132 BPM , 67.3%
Max HR
180 BPM , 91.8%
Route
Nattsykkeltur
Distance
36.2 km
Ascent
731 m (20.2 m/km)
Descent
726 m
Min altitude
6 m
Max altitude
421 m
Start time
3:43 a.m.
Date
June 19, 2012
Max Speed
57.4 km/h
Temperature
6 ℃
Min Temperature
4 ℃
Max Temperature
18 ℃
Calories
870 kcal (0.1 kg bodyfat)
Avg Pedaling Cadence
74 RPM
Avg Cadence
59 RPM
  • Max Cadence
    206 RPM
    • Avg Pedaling Power
    167 W 61.9% FTP
    Avg Power
    130 W
    Normalized Power
    175 W
    Intensity Factor
    0.648
    TSS
    93
    Max Power
    698 W
    xPower
    161 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

    79

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    Intervals

    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    03:43, 0 km 02:13:00 36.2 km +734/-729 m 16.4 km/h 131 W 48.5% 2.0 W/kg 698 W 67.3% 76 RPM 206 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 1 hour 11 minutes 58 seconds 54.1%
    2 (55% - 75%) 32 minutes 22 seconds 24.3%
    3 (75% - 90%) 15 minutes 39 seconds 11.8%
    4 (90% - 105%) 6 minutes 36 seconds 5.0%
    5 (105% - 121%) 3 minutes 8 seconds 2.4%
    6 (121% - 150%) 2 minutes 30 seconds 1.9%
    7 (150% - 1 minute 23 seconds 1.0%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 28 minutes 23 seconds 21.3%
    1 (60% - 72%) 1 hour 13 minutes 8 seconds 55.0%
    2 (72% - 82%) 30 minutes 4 seconds 22.6%
    3 (82% - 87%) 1 minute 34 seconds 1.2%
    4 (87% - 92%) 27 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
    4.3 km 1.5 km 60 m 4.0 % 06:03 14.8 km/h 167.9 W 159.6 W 2.6 W/kg
    5
    		67.9%
    Opp Åsen Vest i... 4.6 km 1.2 km 54 m 4.6 % 05:08 13.7 km/h 169 W 162.2 W 2.6 W/kg 631
    5
    		67.9%
    19.5 km 6.8 km 344 m 5.1 % 32:40 12.5 km/h 179.0 W 157.8 W 2.8 W/kg 633
    2
    		71.9%
    Rustafjellet 21.4 km 3.8 km 256 m 6.7 % 19:25 11.9 km/h 198 W 189.2 W 3.0 W/kg 791
    3
    		75%
    Rustahøgda nord 32.4 km 0.6 km 28 m 4.8 % 02:02 17.2 km/h 221 W 220.1 W 3.4 W/kg 826
    5
    		74.0%
    Create new segment
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 676 W 10.4 W/kg 30.3 km 48 m +1 / -0 m
    10 seconds 628 W 9.7 W/kg 30.3 km 96 m +2 / -1 m
    30 seconds 402 W 6.2 W/kg 30.3 km 269 m +7 / -1 m
    1 minute 275 W 4.2 W/kg 12.1 km 119 m +15 / -0 m
    4 minutes 226 W 3.5 W/kg 23.3 km 748 m +62 / -0 m
    5 minutes 223 W 3.4 W/kg 23.3 km 916 m +76 / -0 m
    10 minutes 216 W 3.3 W/kg 23.2 km 1739 m +149 / -0 m
    20 minutes 198 W 3.0 W/kg 21.3 km 4003 m +260 / -13 m
    30 minutes 185 W 2.8 W/kg 19.1 km 6164 m +351 / -24 m
    1 hour 149 W 2.3 W/kg 16.0 km 17.1 km +468 / -389 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 56.3 km/h 28.1 km 77 m +0 / -7 m
    10 seconds 53.6 km/h 28.0 km 148 m +0 / -15 m
    30 seconds 47.2 km/h 6.1 km 393 m +0 / -25 m
    1 minute 44.9 km/h 27.9 km 747 m +0 / -78 m
    4 minutes 38.2 km/h 27.1 km 2548 m +0 / -197 m
    5 minutes 35.4 km/h 27.1 km 2952 m +0 / -225 m
    10 minutes 32.7 km/h 27.1 km 5452 m +17 / -340 m
    20 minutes 29.1 km/h 26.5 km 9691 m +71 / -422 m
    30 minutes 22.6 km/h 24.9 km 11.3 km +130 / -439 m
    1 hour 18.1 km/h 18.1 km 18.1 km +449 / -461 m