Avg HR
148 BPM , 80%
Max HR
175 BPM , 94.6%
Route
Sagene-Skar
Distance
24.1 km
Ascent
332 m (13.7 m/km)
Descent
341 m
Min altitude
74 m
Max altitude
194 m
Start time
6:16 p.m.
Date
July 24, 2012
Max Speed
57.8 km/h
Temperature
16 ℃
Min Temperature
16 ℃
Max Temperature
20 ℃
Calories
556 kcal (0.1 kg bodyfat)
Avg Pedaling Cadence
83 RPM
Avg Cadence
82 RPM
  • Max Cadence
    104 RPM
  • Avg Pedaling Power
    192 W 96% FTP
    Avg Power
    182 W
    Normalized Power
    201 W
    Intensity Factor
    1.005
    TSS
    87
    Max Power
    620 W
    xPower
    197 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

    84

    Aircon-forkjølelse er ikke digg på sykkeltur, men været var behagelig: svale 18-20 °C om jeg ikke husker feil, og fin vind og deilige smådrypp av regndråper.

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    • Jan I writes:

      Aircon-forkjølelse er ikke digg på sykkeltur, men været var behagelig: svale 18-20 °C om jeg ikke husker feil, og fin vind og deilige smådrypp av regndråper.


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    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt ↓ Puls Avg cadence Makskadens
    18:29, 4.0 km 14:47 8.2 km +61/-63 m 33.1 km/h 201 W 100.5% 2.9 W/kg 620 W 82.2% 83 RPM 103 RPM
    18:44, 12.2 km 23:28 12.4 km +81/-195 m 31.7 km/h 197 W 98.5% 2.8 W/kg 577 W 82.7% 85 RPM 104 RPM
    18:16, 0.0 km 13:13 4.0 km +117/-4 m 18.0 km/h 179 W 89.5% 2.6 W/kg 334 W 72.4% 75 RPM 103 RPM
    18:44, 12.1 km 20 0.1 km +2/ 18 km/h 85 W 42.5% 1.2 W/kg 151 W 80.5% 70 RPM 79 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 12 minutes 1 second 23.2%
    2 (55% - 75%) 22 minutes 50 seconds 44.1%
    3 (75% - 90%) 11 minutes 52 seconds 22.9%
    4 (90% - 105%) 3 minutes 40 seconds 7.1%
    5 (105% - 121%) 43 seconds 1.4%
    6 (121% - 150%) 28 seconds 0.9%
    7 (150% - 18 seconds 0.6%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 1 minute 20 seconds 2.6%
    1 (60% - 72%) 7 minutes 23 seconds 14.2%
    2 (72% - 82%) 17 minutes 38 seconds 34.0%
    3 (82% - 87%) 14 minutes 37 seconds 28.2%
    4 (87% - 92%) 10 minutes 25 seconds 20.1%
    5 (92% - 97%) 29 seconds 0.9%

    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
    0.0 km 3.6 km 116 m 3.2 % 12:31 17.3 km/h 174.0 W 170.1 W 2.5 W/kg
    4
    72.4%
    Ring 3 - Brekke... 2.3 km 1.0 km 53 m 5.2 % 04:15 14.4 km/h 193 W 198.1 W 2.8 W/kg 748
    5
    78.4%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 558 W 8.0 W/kg 6.5 km 70 m +0 / -1 m
    10 seconds 523 W 7.5 W/kg 12.7 km 114 m +1 / -1 m
    30 seconds 376 W 5.4 W/kg 12.5 km 356 m +2 / -7 m
    1 minute 300 W 4.3 W/kg 6.2 km 730 m +2 / -5 m
    4 minutes 237 W 3.4 W/kg 12.5 km 2355 m +19 / -25 m
    5 minutes 231 W 3.3 W/kg 12.5 km 2915 m +19 / -28 m
    10 minutes 220 W 3.2 W/kg 12.5 km 5672 m +36 / -52 m
    20 minutes 209 W 3.0 W/kg 10.8 km 9959 m +103 / -78 m
    30 minutes 206 W 3.0 W/kg 4.4 km 16.0 km +129 / -128 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 57.5 km/h 21.8 km 80 m +0 / -4 m
    10 seconds 56.8 km/h 21.7 km 158 m +0 / -8 m
    30 seconds 53.1 km/h 21.6 km 442 m +0 / -28 m
    1 minute 49.8 km/h 21.7 km 830 m +0 / -48 m
    4 minutes 40.0 km/h 5.7 km 2663 m +8 / -35 m
    5 minutes 38.7 km/h 3.9 km 3228 m +10 / -38 m
    10 minutes 35.6 km/h 3.7 km 5938 m +31 / -51 m
    20 minutes 33.4 km/h 3.8 km 11.1 km +82 / -99 m
    30 minutes 32.5 km/h 3.8 km 16.2 km +124 / -138 m