Avg HR
136 BPM , 66.7%
Max HR
187 BPM , 91.7%
Route
Byhaugen
Distance
61.2 km
Ascent
1017 m (16.6 m/km)
Descent
1052 m
Min altitude
50 m
Max altitude
172 m
Start time
10:16 a.m.
Date
July 15, 2012
Max Speed
70.0 km/h
Temperature
16 ℃
Min Temperature
14 ℃
Max Temperature
20 ℃
Calories
1242 kcal (0.2 kg bodyfat)
Avg Pedaling Cadence
79 RPM
Avg Cadence
81 RPM
  • Max Cadence
    111 RPM
  • Avg Pedaling Power
    217 W 65.8% FTP
    Avg Power
    178 W
    Normalized Power
    274 W
    Intensity Factor
    0.83
    TSS
    182
    Max Power
    847 W
    xPower
    262 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)
    0.8
    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

    167

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    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    10:16, 0 km 41:52 20.7 km +109/-169 m 29.7 km/h 187 W 56.7% 2.5 W/kg 599 W 66.7% 91 RPM 111 RPM
    10:58, 20.7 km 04:43 1.2 km +101/ 15.6 km/h 357 W 108.2% 4.7 W/kg 651 W 83.3% 79 RPM 94 RPM
    11:03, 22.0 km 03:23 1.5 km +1/-107 m 26.0 km/h 31 W 9.4% 0.4 W/kg 750 W 56.9% 57 RPM 105 RPM
    11:06, 23.4 km 04:05 1.3 km +104/ 18.4 km/h 439 W 133.0% 5.8 W/kg 825 W 87.7% 85 RPM 103 RPM
    11:11, 24.7 km 11:36 2.5 km +21/-128 m 12.8 km/h 43 W 13.0% 0.6 W/kg 623 W 55.9% 42 RPM 84 RPM
    11:22, 27.2 km 04:03 1.2 km +99/ 18.0 km/h 424 W 128.5% 5.6 W/kg 842 W 85.8% 84 RPM 98 RPM
    11:26, 28.4 km 03:37 1.5 km +2/-104 m 24.7 km/h 11 W 3.3% 0.1 W/kg 318 W 59.8% 37 RPM 97 RPM
    11:30, 29.9 km 05:50 1.4 km +114/ 14.0 km/h 324 W 98.2% 4.3 W/kg 534 W 80.4% 75 RPM 95 RPM
    11:36, 31.2 km 02:43 1.6 km -116 m 34.9 km/h 20 W 6.1% 0.3 W/kg 607 W 60.8% 52 RPM 91 RPM
    11:38, 32.8 km 04:36 1.4 km +115/ 17.7 km/h 419 W 127.0% 5.5 W/kg 730 W 88.2% 83 RPM 100 RPM
    11:43, 34.2 km 03:58 1.6 km +2/-118 m 24.4 km/h 11 W 3.3% 0.1 W/kg 399 W 58.3% 45 RPM 111 RPM
    11:47, 35.8 km 07:46 2.4 km +91/-92 m 18.3 km/h 197 W 59.7% 2.6 W/kg 484 W 72.1% 65 RPM 91 RPM
    11:55, 38.1 km 04:36 1.3 km +114/ 17.5 km/h 429 W 130% 5.6 W/kg 574 W 87.3% 81 RPM 94 RPM
    11:59, 39.5 km 55:51 21.8 km +142/-219 m 23.4 km/h 131 W 39.7% 1.7 W/kg 847 W 60.8% 82 RPM 109 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 1 hour 24 minutes 45 seconds 53.4%
    2 (55% - 75%) 27 minutes 35 seconds 17.4%
    3 (75% - 90%) 13 minutes 10 seconds 8.3%
    4 (90% - 105%) 10 minutes 5 seconds 6.4%
    5 (105% - 121%) 9 minutes 3 seconds 5.7%
    6 (121% - 150%) 11 minutes 22 seconds 7.2%
    7 (150% - 2 minutes 37 seconds 1.6%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 54 minutes 58 seconds 34.7%
    1 (60% - 72%) 53 minutes 20 seconds 33.6%
    2 (72% - 82%) 21 minutes 7 seconds 13.3%
    3 (82% - 87%) 13 minutes 29 seconds 8.5%
    4 (87% - 92%) 15 minutes 43 seconds 9.9%

    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
    20.5 km 1.5 km 105 m 7.1 % 06:44 13.1 km/h 257.3 W 249.0 W 3.4 W/kg
    4
    73.0%
    Aspervika 22.0 km 2.3 km 70 m 3.1 % 05:19 24.8 km/h 242 W 284.4 W 3.2 W/kg 790
    4
    69.6%
    23.4 km 1.3 km 108 m 8.6 % 04:13 17.9 km/h 420.1 W 412.9 W 5.5 W/kg
    4
    88.2%
    27.2 km 1.2 km 101 m 8.5 % 04:05 17.5 km/h 408.7 W 399.7 W 5.4 W/kg
    4
    86.3%
    Aspervika 28.4 km 2.5 km 82 m 3.3 % 07:37 19.1 km/h 185 W 208.1 W 2.4 W/kg 646
    4
    70.1%
    29.9 km 1.3 km 113 m 8.6 % 05:39 14.0 km/h 324.7 W 315.0 W 4.3 W/kg
    4
    80.9%
    Aspervika 31.3 km 2.4 km 75 m 3.1 % 05:30 26.1 km/h 244 W 306.1 W 3.2 W/kg 818
    4
    74.5%
    32.8 km 1.3 km 117 m 8.7 % 04:39 17.4 km/h 406.6 W 402.4 W 5.3 W/kg
    4
    88.7%
    35.8 km 1.0 km 90 m 8.6 % 04:28 14.1 km/h 326.0 W 317.8 W 4.3 W/kg
    4
    81.4%
    Aspervika 37.9 km 1.1 km 73 m 6.8 % 04:37 13.7 km/h 282 W 248.7 W 3.7 W/kg 949
    4
    74.0%
    38.2 km 1.4 km 117 m 8.6 % 04:46 17.1 km/h 409.2 W 392.7 W 5.4 W/kg
    4
    87.7%
    57.1 km 2.5 km 42 m 1.7 % 07:17 20.7 km/h 167.2 W 152.3 W 2.2 W/kg
    5
    62.3%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 775 W 10.2 W/kg 46.6 km 32 m +2 / -0 m
    10 seconds 706 W 9.3 W/kg 23.4 km 60 m +5 / -0 m
    30 seconds 604 W 7.9 W/kg 23.4 km 176 m +16 / -0 m
    1 minute 524 W 6.9 W/kg 23.4 km 324 m +30 / -0 m
    4 minutes 440 W 5.8 W/kg 23.4 km 1229 m +101 / -0 m
    5 minutes 398 W 5.2 W/kg 38.1 km 1385 m +115 / -0 m
    10 minutes 282 W 3.7 W/kg 30.6 km 3566 m +165 / -116 m
    20 minutes 265 W 3.5 W/kg 27.1 km 6770 m +307 / -220 m
    30 minutes 248 W 3.3 W/kg 29.8 km 9673 m +438 / -326 m
    1 hour 218 W 2.9 W/kg 20.9 km 18.5 km +742 / -664 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 68.9 km/h 35.0 km 93 m +0 / -7 m
    10 seconds 66.2 km/h 35.0 km 180 m +0 / -16 m
    30 seconds 62.7 km/h 31.9 km 520 m +0 / -40 m
    1 minute 59.6 km/h 31.4 km 1002 m +0 / -81 m
    4 minutes 37.8 km/h 14.3 km 2542 m +11 / -43 m
    5 minutes 37.4 km/h 6.1 km 3125 m +4 / -30 m
    10 minutes 35.9 km/h 3.4 km 6008 m +22 / -42 m
    20 minutes 34.0 km/h 6.1 km 11.3 km +61 / -97 m
    30 minutes 33.2 km/h 1.4 km 16.7 km +88 / -152 m
    1 hour 26.2 km/h 0.4 km 26.3 km +323 / -388 m