Avg HR
165 BPM , 82.5%
Max HR
188 BPM , 94%
Route
Bynesrunden
Distance
39.9 km
External URL
http://bedriftssykkel.no/resultater/vis_rute/28/
Ascent
424 m (10.6 m/km)
Descent
445 m
Min altitude
5 m
Max altitude
203 m
Start time
6:39 p.m.
Date
Aug. 14, 2012
Max Speed
73.7 km/h
Temperature
16 ℃
Min Temperature
15 ℃
Max Temperature
17 ℃
Calories
844 kcal (0.1 kg bodyfat)
Avg Pedaling Cadence
85 RPM
Avg Cadence
78 RPM
  • Max Cadence
    119 RPM
  • Avg Pedaling Power
    303 W 96.5% FTP
    Avg Power
    263 W
    Normalized Power
    315 W
    Intensity Factor
    1.003
    TSS
    105
    Max Power
    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

    Relative Intensity (RI)
    0.9
    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

    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.


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    Zoom Start Duration Length Elevation Speed Avg power FTP % Avg power/kg Max power Avg HR Avg cadence Max cadence
    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%

    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
    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
    5
    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
    5
    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
    5
    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
    5
    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
    5
    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
    5
    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