Avg HR
147 BPM , 79.5%
Max HR
165 BPM , 89.2%
Route
Lillehammer-Oslo o/Gjøvik
Distance
184.6 km
Ascent
797 m (4.3 m/km)
Descent
943 m
Min altitude
88 m
Max altitude
303 m
Start time
9:06 a.m.
Date
June 23, 2012
Max Speed
69.5 km/h
Temperature
12 ℃
Min Temperature
8 ℃
Max Temperature
17 ℃
Calories
2598 kcal (0.3 kg bodyfat)
Avg Pedaling Cadence
84 RPM
Avg Cadence
85 RPM
  • Max Cadence
    125 RPM
  • Avg Pedaling Power
    199 W 99.5% FTP
    Avg Power
    187 W
    Normalized Power
    204 W
    Intensity Factor
    1.02
    TSS
    538
    Max Power
    706 W
    xPower
    199 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)
    1.0
    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

    512

    Fint blandingsvær, overskyet, småregn, småkaldt, regn, regnbyger, VÅTT, kaldt, tørt, delskyet.

    Sliten.

    Dårligere form enn i fjor var merkbart også i ritt, snodig det der.

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    • Jan I writes:

      Fint blandingsvær, overskyet, småregn, småkaldt, regn, regnbyger, VÅTT, kaldt, tørt, delskyet.

      Sliten.

      Dårligere form enn i fjor var merkbart også i ritt, snodig det der.


    Login (or Sign Up) to leave a comment
    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    09:06, 0.0 km 03:49 2.2 km +11/-50 m 34.8 km/h 254 W 127% 3.7 W/kg 706 W 70.3% 82 RPM 117 RPM
    09:10, 2.2 km 05:06:22 182.4 km +952/-1010 m 35.7 km/h 199 W 99.5% 2.9 W/kg 635 W 79.5% 85 RPM 125 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 1 hour 38 minutes 19 seconds 31.7%
    2 (55% - 75%) 1 hour 20 minutes 39 seconds 26.0%
    3 (75% - 90%) 58 minutes 20 seconds 18.8%
    4 (90% - 105%) 37 minutes 26 seconds 12.1%
    5 (105% - 121%) 19 minutes 16 seconds 6.2%
    6 (121% - 150%) 13 minutes 29 seconds 4.3%
    7 (150% - 3 minutes 30 seconds 1.1%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 5 seconds 0.0%
    1 (60% - 72%) 16 minutes 27 seconds 5.3%
    2 (72% - 82%) 3 hours 29 minutes 29 seconds 67.5%
    3 (82% - 87%) 1 hour 18 minutes 39 seconds 25.4%
    4 (87% - 92%) 6 minutes 19 seconds 2.0%

    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
    10.4 km 3.0 km 51 m 1.7 % 06:19 28.9 km/h 199.3 W 255.2 W 2.9 W/kg
    5
    79.5%
    41.1 km 3.7 km 68 m 1.9 % 07:48 28.2 km/h 200.8 W 255.2 W 2.9 W/kg
    5
    80%
    53.8 km 11.3 km 87 m 0.8 % 23:30 28.9 km/h 205.9 W 198.1 W 3.0 W/kg
    4
    81.6%
    147.0 km 8.4 km 118 m 1.4 % 14:39 34.4 km/h 175.8 W 338.0 W 2.5 W/kg
    4
    79.5%
    160.7 km 1.8 km 54 m 3.0 % 05:34 19.7 km/h 200.4 W 190.2 W 2.9 W/kg
    5
    80%
    170.2 km 3.0 km 86 m 2.8 % 08:09 22.3 km/h 209.3 W 219.2 W 3.0 W/kg
    4
    80%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 636 W 9.2 W/kg 1.6 km 40 m +0 / -0 m
    10 seconds 567 W 8.2 W/kg 1.9 km 105 m +0 / -1 m
    30 seconds 357 W 5.2 W/kg 1.9 km 321 m +0 / -4 m
    1 minute 308 W 4.5 W/kg 1.9 km 631 m +4 / -6 m
    4 minutes 281 W 4.1 W/kg 1.9 km 2248 m +41 / -9 m
    5 minutes 264 W 3.8 W/kg 1.6 km 2804 m +45 / -20 m
    10 minutes 238 W 3.4 W/kg 1.6 km 6011 m +67 / -34 m
    20 minutes 213 W 3.1 W/kg 1.6 km 11.5 km +123 / -54 m
    30 minutes 207 W 3 W/kg 49.9 km 14.5 km +139 / -29 m
    1 hour 200 W 2.9 W/kg 74.1 km 38.6 km +53 / -56 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 69.3 km/h 15.2 km 96 m +0 / -4 m
    10 seconds 69.1 km/h 15.1 km 192 m +0 / -9 m
    30 seconds 67.9 km/h 15.0 km 566 m +0 / -29 m
    1 minute 65.6 km/h 14.8 km 1093 m +0 / -58 m
    4 minutes 55.6 km/h 13.8 km 3708 m +2 / -163 m
    5 minutes 52.9 km/h 13.5 km 4404 m +3 / -171 m
    10 minutes 46.2 km/h 66.8 km 7692 m +0 / -43 m
    20 minutes 43.1 km/h 66.8 km 14.4 km +0 / -80 m
    30 minutes 42.2 km/h 67.0 km 21.1 km +9 / -86 m
    1 hour 40.0 km/h 66.8 km 40.0 km +51 / -90 m