148 BPM , 80%
183 BPM , 98.9%
###### Route
Sagene-Skar trippel
57.3 km
442 m (7.7 m/km)
439 m
65 m
197 m
5:46 p.m.
June 21, 2012
59.0 km/h
18 ℃
16 ℃
22 ℃
###### Calories
1135 kcal (0.1 kg bodyfat)
83 RPM
84 RPM
107 RPM
• ###### Avg Pedaling Power
200 W 100% FTP
186 W
224 W
1.12
238
688 W
###### xPower
213 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

1.1
###### BikeScoreBikeScore 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
215

Fin treningsdag, så godt som vindstille, sol, og alle de truende skyene holdt seg unna.

Men på retur etter andre runde kom jeg til et ulykkessted; to syklister hadde kollidert med med hverandre og en tredje syklist, som hadde bremset for en fjerde som hadde bremset overraskende. Jippi.

To ambulanser ble nødvendig.

• m
• m
• BPM
• BPM
• BPM
• deg
• VAM
• km/h
• km/h
• km/h
• RPM
• RPM
• RPM
• W
• W
• W
• W
• W
• Jan I writes:

Fin treningsdag, så godt som vindstille, sol, og alle de truende skyene holdt seg unna.

Men på retur etter andre runde kom jeg til et ulykkessted; to syklister hadde kollidert med med hverandre og en tredje syklist, som hadde bremset for en fjerde som hadde bremset overraskende. Jippi.

To ambulanser ble nødvendig.

Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
17:46, 0 km 13:23 4.1 km +113/-9 m 18.2 km/h 189 W 94.5% 2.7 W/kg 361 W 75.7% 76 RPM 99 RPM
18:00, 4.1 km 14:39 8.1 km +52/-49 m 33.1 km/h 207 W 103.5% 3 W/kg 628 W 80.5% 88 RPM 103 RPM
18:15, 12.1 km 44 0.2 km 13.0 km/h 102 W 51% 1.5 W/kg 169 W 77.3% 70 RPM 88 RPM
18:16, 12.3 km 14:30 8.1 km +50/-57 m 33.6 km/h 225 W 112.5% 3.3 W/kg 683 W 84.3% 90 RPM 107 RPM
18:30, 20.4 km 13:49 8.2 km +58/-53 m 35.4 km/h 237 W 118.5% 3.4 W/kg 688 W 86.5% 88 RPM 107 RPM
18:44, 28.6 km 21 0.1 km +2/-1 m 20.9 km/h 71 W 35.5% 1.0 W/kg 187 W 91.9% 76 RPM 87 RPM
18:45, 28.7 km 14:54 8.2 km +49/-59 m 33.0 km/h 232 W 116% 3.4 W/kg 683 W 85.4% 90 RPM 105 RPM
19:21, 36.9 km 17:26 8.2 km +52/-47 m 28.3 km/h 160 W 80% 2.3 W/kg 299 W 75.7% 79 RPM 97 RPM
19:39, 45.1 km 25 0.1 km +1/ 15.1 km/h 68 W 34% 1.0 W/kg 136 W 75.7% 63 RPM 77 RPM
19:40, 45.2 km 15:12 8.1 km +51/-56 m 31.9 km/h 198 W 99% 2.9 W/kg 688 W 80% 85 RPM 103 RPM
19:55, 53.3 km 08:20 4.2 km +11/-119 m 30.4 km/h 119 W 59.5% 1.7 W/kg 329 W 69.2% 70 RPM 105 RPM

### Time in power zones

Zone Duration %
1 (0% - 55%) 32 minutes 50 seconds 28.9%
2 (55% - 75%) 40 minutes 17 seconds 35.4%
3 (75% - 90%) 27 minutes 56 seconds 24.6%
4 (90% - 105%) 9 minutes 37 seconds 8.5%
5 (105% - 121%) 3 minutes 13 seconds 2.8%
6 (121% - 150%) 2 minutes 12 seconds 1.9%
7 (150% - 1 minute 56 seconds 1.7%

### Time in HR zones

Zone Duration %
0 (0% - 60%) 3 minutes 21 seconds 2.9%
1 (60% - 72%) 13 minutes 10 seconds 11.6%
2 (72% - 82%) 52 minutes 48 seconds 46.4%
3 (82% - 87%) 25 minutes 24 seconds 22.3%
4 (87% - 92%) 20 minutes 44 seconds 18.2%
5 (92% - 97%) 2 minutes 17 seconds 2.0%
6 (97% - 100% 17 seconds 0.2%

### Speed distribution

Name Start Length Ascent % Duration Speed Avg power Est power W/kg VAM Category Avg HR
0 km 3.7 km 113 m 3.1 % 12:51 17.1 km/h 178.6 W 161.6 W 2.6 W/kg 74.6%
Ring 3 - Brekke... 2.2 km 1.0 km 53 m 5.2 % 04:09 14.7 km/h 208 W 202.0 W 3.0 W/kg 766 81.1%
Zoom Duration Power Avg power/kg Start Length Elevation
5 seconds 663 W 9.6 W/kg 51.3 km 45 m +2 / -0 m
10 seconds 648 W 9.4 W/kg 51.2 km 93 m +3 / -0 m
30 seconds 547 W 7.9 W/kg 51.2 km 275 m +11 / -0 m
1 minute 482 W 7.0 W/kg 51.1 km 549 m +19 / -0 m
4 minutes 267 W 3.9 W/kg 50.8 km 2191 m +22 / -4 m
5 minutes 257 W 3.7 W/kg 25.6 km 2910 m +31 / -15 m
10 minutes 249 W 3.6 W/kg 22.5 km 5980 m +43 / -29 m
20 minutes 236 W 3.4 W/kg 17.1 km 11.4 km +85 / -61 m
30 minutes 232 W 3.4 W/kg 17.0 km 17.4 km +115 / -116 m
1 hour 211 W 3.1 W/kg 2.3 km 31.8 km +236 / -220 m
Zoom Duration Speed Start Length Elevation
5 seconds 58.2 km/h 22.6 km 80 m +0 / -2 m
10 seconds 56.8 km/h 22.5 km 158 m +0 / -5 m
30 seconds 51.7 km/h 22.3 km 431 m +0 / -15 m
1 minute 46.9 km/h 22.1 km 781 m +0 / -19 m
4 minutes 40.0 km/h 22.1 km 2668 m +2 / -29 m
5 minutes 38.9 km/h 21.6 km 3242 m +4 / -29 m
10 minutes 37.3 km/h 22.0 km 6218 m +32 / -44 m
20 minutes 36.0 km/h 21.8 km 12.0 km +71 / -98 m
30 minutes 34.8 km/h 15.9 km 17.4 km +112 / -126 m
1 hour 32.3 km/h 2.5 km 32.0 km +223 / -221 m