165 BPM , 82.5%
188 BPM , 94%
Bynesrunden
39.9 km
###### External URL
http://bedriftssykkel.no/resultater/vis_rute/28/
###### Ascent
424 m (10.6 m/km)
445 m
5 m
203 m
6:39 p.m.
Aug. 14, 2012
73.7 km/h
16 ℃
15 ℃
17 ℃
###### Calories
844 kcal (0.1 kg bodyfat)
85 RPM
78 RPM
119 RPM
• ###### Avg Pedaling Power
303 W 96.5% FTP
263 W
315 W
1.003
105
869 W
###### xPower
293 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

0.9
###### 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
91

Starta ut hjemmefra i noe i nærheten av skybrudd, klissblaut før start. Var tørt fra litt borti høgget her og helt til start ved Skogly, så holdt unna regnet sånn sett. Det ble rykket og kjørt underveis, og lite samkjøring. Varmt, nok til at det ble kokvarmt under lokket på retur til Skogly.

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• Andreas Bach writes:

Starta ut hjemmefra i noe i nærheten av skybrudd, klissblaut før start. Var tørt fra litt borti høgget her og helt til start ved Skogly, så holdt unna regnet sånn sett. Det ble rykket og kjørt underveis, og lite samkjøring. Varmt, nok til at det ble kokvarmt under lokket på retur til Skogly.

Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
18:39, 0 km 01:01:27 40.3 km +434/-443 m 39.3 km/h 269 W 85.7% 3.0 W/kg 869 W 82.5% 86 RPM 119 RPM
19:41, 40.3 km 01:04 0.2 km 9.0 km/h 17 W 5.4% 0.2 W/kg 99 W 68% 18 RPM 24 RPM

### Time in power zones

Zone Duration %
1 (0% - 55%) 19 minutes 20 seconds 30.9%
2 (55% - 75%) 8 minutes 14 seconds 13.2%
3 (75% - 90%) 6 minutes 9.6%
4 (90% - 105%) 5 minutes 48 seconds 9.3%
5 (105% - 121%) 6 minutes 33 seconds 10.5%
6 (121% - 150%) 10 minutes 15 seconds 16.4%
7 (150% - 7 minutes 3 seconds 11.3%

### Time in HR zones

Zone Duration %
0 (0% - 60%) 1 minute 56 seconds 3.1%
1 (60% - 72%) 4 minutes 27 seconds 7.1%
2 (72% - 82%) 21 minutes 45 seconds 34.8%
3 (82% - 87%) 17 minutes 52 seconds 28.6%
4 (87% - 92%) 14 minutes 5 seconds 22.5%
5 (92% - 97%) 3 minutes 8 seconds 5.0%

### Speed distribution

Name Start Length Ascent % Duration Speed Avg power Est power W/kg VAM Category Avg HR
25.8 km 1.3 km 54 m 4.1 % 03:13 24.9 km/h 348.4 W 380.0 W 3.9 W/kg 87%
Grønlia 27.6 km 0.8 km 48 m 6.3 % 02:13 20.9 km/h 413 W 423.2 W 4.6 W/kg 1299 89%
27.6 km 0.7 km 50 m 6.8 % 02:11 20.4 km/h 421.1 W 443.4 W 4.7 W/kg 89.5%
31.4 km 1.1 km 60 m 5.5 % 02:55 22.8 km/h 403.1 W 421.7 W 4.5 W/kg 88.5%
34.5 km 1.7 km 41 m 2.5 % 03:23 29.5 km/h 311.9 W 361.0 W 3.5 W/kg 85.5%
37.4 km 3.0 km 59 m 2.0 % 05:53 30.5 km/h 288.1 W 340.0 W 3.2 W/kg 87.5%
Zoom Duration Power Avg power/kg Start Length Elevation
5 seconds 820 W 9.2 W/kg 33.4 km 53 m +0 / -0 m
10 seconds 711 W 8.0 W/kg 33.4 km 114 m +2 / -0 m
30 seconds 490 W 5.5 W/kg 35.9 km 213 m +13 / -0 m
1 minute 446 W 5.0 W/kg 31.5 km 336 m +23 / -0 m
4 minutes 348 W 3.9 W/kg 26.8 km 1553 m +71 / -9 m
5 minutes 354 W 4.0 W/kg 26.5 km 1961 m +90 / -9 m
10 minutes 319 W 3.6 W/kg 23.7 km 4901 m +135 / -22 m
20 minutes 299 W 3.4 W/kg 17.0 km 11.4 km +194 / -65 m
30 minutes 282 W 3.2 W/kg 14.7 km 17.8 km +276 / -178 m
1 hour 269 W 3.0 W/kg 0.9 km 39.3 km +427 / -427 m
Zoom Duration Speed Start Length Elevation
5 seconds 73.7 km/h 11.5 km 102 m +0 / -3 m
10 seconds 72.8 km/h 11.4 km 202 m +0 / -8 m
30 seconds 71.8 km/h 11.2 km 597 m +0 / -31 m
1 minute 68.9 km/h 11.1 km 1148 m +0 / -52 m
4 minutes 57.4 km/h 9.2 km 3810 m +2 / -110 m
5 minutes 54.5 km/h 10.0 km 4523 m +6 / -112 m
10 minutes 50.5 km/h 4.3 km 8395 m +29 / -161 m
20 minutes 47.4 km/h 0.8 km 15.8 km +67 / -239 m
30 minutes 45.0 km/h 0.1 km 22.5 km +114 / -289 m
1 hour 39.5 km/h 0.2 km 39.4 km +420 / -441 m