Avg HR
130 BPM , 63.7%
Max HR
189 BPM , 92.6%
Route
Snøda
Distance
59.0 km
Ascent
988 m (16.8 m/km)
Descent
967 m
Max altitude
125 m
Start time
5:18 p.m.
Date
July 25, 2012
Max Speed
61.7 km/h
Temperature
19 ℃
Min Temperature
17 ℃
Max Temperature
24 ℃
Calories
1203 kcal (0.2 kg bodyfat)
Avg Pedaling Cadence
78 RPM
Avg Cadence
79 RPM
  • Max Cadence
    123 RPM
  • Avg Pedaling Power
    201 W 60.9% FTP
    Avg Power
    160 W
    Normalized Power
    257 W
    Intensity Factor
    0.779
    TSS
    168
    Max Power
    964 W
    xPower
    245 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)
    0.7
    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

    152

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    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    17:18, 0.0 km 38:03 17.2 km +112/-131 m 27.1 km/h 153 W 46.4% 2.0 W/kg 624 W 58.8% 86 RPM 108 RPM
    17:57, 17.2 km 04:07 1.0 km +86/ 14.6 km/h 345 W 104.5% 4.5 W/kg 574 W 80.9% 77 RPM 92 RPM
    18:01, 18.2 km 03:51 1.4 km +3/-91 m 22.4 km/h 52 W 15.8% 0.7 W/kg 646 W 59.8% 64 RPM 92 RPM
    18:04, 19.6 km 04:29 1.3 km +116/ 17.9 km/h 429 W 130% 5.6 W/kg 793 W 88.7% 85 RPM 100 RPM
    18:09, 21.0 km 03:11 1.6 km +1/-116 m 30.8 km/h 15 W 4.5% 0.2 W/kg 201 W 66.2% 57 RPM 97 RPM
    18:12, 22.6 km 04:22 1.0 km +89/ 13.8 km/h 325 W 98.5% 4.3 W/kg 518 W 81.4% 74 RPM 92 RPM
    18:17, 23.6 km 03:04 1.2 km +1/-90 m 24.3 km/h 19 W 5.8% 0.3 W/kg 248 W 60.8% 48 RPM 97 RPM
    18:20, 24.8 km 04:42 1.3 km +116/ 17.2 km/h 414 W 125.5% 5.4 W/kg 753 W 88.2% 82 RPM 96 RPM
    18:24, 26.2 km 03:23 1.6 km +1/-117 m 29.2 km/h 17 W 5.2% 0.2 W/kg 247 W 66.2% 52 RPM 97 RPM
    18:28, 27.8 km 04:26 1.0 km +89/ 13.6 km/h 319 W 96.7% 4.2 W/kg 658 W 81.4% 72 RPM 93 RPM
    18:32, 28.8 km 03:45 1.2 km +2/-89 m 19.8 km/h 10 W 3.0% 0.1 W/kg 281 W 59.8% 45 RPM 91 RPM
    18:36, 30.1 km 04:39 1.3 km +114/ 17.3 km/h 413 W 125.2% 5.4 W/kg 671 W 87.3% 79 RPM 95 RPM
    18:40, 31.4 km 03:41 1.7 km +5/-120 m 26.9 km/h 20 W 6.1% 0.3 W/kg 363 W 65.2% 43 RPM 91 RPM
    18:44, 33.1 km 04:44 1.0 km +85/ 12.6 km/h 284 W 86.1% 3.7 W/kg 513 W 81.9% 69 RPM 92 RPM
    18:49, 34.1 km 01:15:19 24.9 km +171/-219 m 19.8 km/h 118 W 35.8% 1.6 W/kg 964 W 58.3% 79 RPM 100 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 1 hour 43 minutes 19 seconds 62.3%
    2 (55% - 75%) 23 minutes 46 seconds 14.3%
    3 (75% - 90%) 8 minutes 50 seconds 5.3%
    4 (90% - 105%) 8 minutes 34 seconds 5.2%
    5 (105% - 121%) 8 minutes 46 seconds 5.3%
    6 (121% - 150%) 10 minutes 22 seconds 6.3%
    7 (150% - 2 minutes 10 seconds 1.3%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 1 hour 21 minutes 7 seconds 48.9%
    1 (60% - 72%) 46 minutes 51 seconds 28.3%
    2 (72% - 82%) 12 minutes 35 seconds 7.6%
    3 (82% - 87%) 10 minutes 57 seconds 6.6%
    4 (87% - 92%) 13 minutes 45 seconds 8.3%
    5 (92% - 97%) 32 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
    16.8 km 1.4 km 89 m 6.4 % 06:45 12.5 km/h 222.8 W 213.7 W 2.9 W/kg
    4
    67.6%
    Aspervika 19.2 km 1.7 km 117 m 6.7 % 06:48 14.6 km/h 296 W 264.6 W 3.9 W/kg 1032
    4
    76.0%
    19.6 km 1.4 km 117 m 8.7 % 04:32 17.9 km/h 424.1 W 416.6 W 5.6 W/kg
    4
    88.7%
    22.6 km 1.0 km 89 m 8.9 % 04:22 13.8 km/h 321.1 W 320.7 W 4.2 W/kg
    4
    81.4%
    24.8 km 1.4 km 117 m 8.7 % 04:44 17.2 km/h 409.2 W 396.6 W 5.4 W/kg
    4
    88.2%
    27.9 km 1.0 km 91 m 9.1 % 04:32 13.3 km/h 306.4 W 312.2 W 4.0 W/kg
    4
    81.4%
    30.1 km 1.4 km 117 m 8.6 % 04:46 17.1 km/h 396.3 W 392.0 W 5.2 W/kg
    4
    87.7%
    Aspervika 30.1 km 1.3 km 110 m 8.5 % 04:28 16.4 km/h 408 W 369.4 W 5.4 W/kg 1478
    4
    88.2%
    33.1 km 1.0 km 86 m 8.5 % 04:48 12.7 km/h 282.7 W 281.5 W 3.7 W/kg
    4
    80.4%
    51.4 km 2.8 km 43 m 1.6 % 08:30 19.6 km/h 150.2 W 134.5 W 2.0 W/kg
    5
    61.3%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 811 W 10.7 W/kg 50.8 km 51 m +0 / -1 m
    10 seconds 685 W 9.0 W/kg 50.8 km 93 m +0 / -2 m
    30 seconds 550 W 7.2 W/kg 19.6 km 154 m +17 / -0 m
    1 minute 484 W 6.4 W/kg 19.6 km 293 m +29 / -0 m
    4 minutes 431 W 5.7 W/kg 19.6 km 1211 m +102 / -0 m
    5 minutes 395 W 5.2 W/kg 19.5 km 1472 m +116 / -1 m
    10 minutes 282 W 3.7 W/kg 19.6 km 3537 m +167 / -116 m
    20 minutes 271 W 3.6 W/kg 19.6 km 6628 m +323 / -206 m
    30 minutes 235 W 3.1 W/kg 16.9 km 9290 m +412 / -297 m
    1 hour 205 W 2.7 W/kg 15.5 km 18.5 km +707 / -627 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 60.2 km/h 24.1 km 83 m +0 / -6 m
    10 seconds 58.8 km/h 24.1 km 161 m +0 / -14 m
    30 seconds 54.1 km/h 23.9 km 453 m +0 / -36 m
    1 minute 52.1 km/h 31.7 km 875 m +0 / -72 m
    4 minutes 38.8 km/h 3.6 km 2591 m +8 / -17 m
    5 minutes 38.5 km/h 1.1 km 3217 m +12 / -32 m
    10 minutes 37.7 km/h 0.9 km 6299 m +25 / -36 m
    20 minutes 34.5 km/h 0.6 km 11.5 km +96 / -103 m
    30 minutes 30.9 km/h 0.0 km 15.5 km +109 / -125 m
    1 hour 24.3 km/h 0.0 km 24.7 km +408 / -425 m