###### Avg HR

152 BPM , 76%###### Max HR

190 BPM , 95%###### Start time

11:37 a.m.###### Date

Feb. 27, 2010###### Max Speed

77.4 km/h###### Calories

1525 kcal (0.2 kg bodyfat)###### Avg Pedaling Cadence

92 RPM###### Avg Cadence

91 RPM###### Max Cadence

127 RPM###### Avg Pedaling Power

214 W 77.8% FTP###### Avg Power

211 W###### Normalized Power

234 W###### Intensity Factor

0.851###### TSS

56###### Max Power

408 W###### xPower

231 WxPower 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###### 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

54
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

Firer i dag.

# Intervals

Zoom | Start | Tid | Lengd | Elevation | Fart | Gj. effekt | FTP % | Avg power/kg | Maks effekt | Puls | Avg cadence | Makskadens |
---|---|---|---|---|---|---|---|---|---|---|---|---|

11:37, 0 km | 10:05 | 7.0 km | +3/-3 m | 41.6 km/h | 161 W | 58.5% | 1.8 W/kg | 205 W | 61% | 81 RPM | 89 RPM | |

11:47, 7.0 km | 05:00 | 5.0 km | +3/-2 m | 59.4 km/h | 253 W | 92% | 2.8 W/kg | 290 W | 78% | 97 RPM | 101 RPM | |

11:52, 12.0 km | 02:00 | 1.4 km | +1/-1 m | 42.2 km/h | 156 W | 56.7% | 1.7 W/kg | 282 W | 74.5% | 86 RPM | 100 RPM | |

11:54, 13.4 km | 05:00 | 5.0 km | +2/-1 m | 60.4 km/h | 261 W | 94.9% | 2.8 W/kg | 333 W | 81.5% | 100 RPM | 106 RPM | |

11:59, 18.4 km | 02:00 | 1.4 km | +1/-1 m | 40.6 km/h | 148 W | 53.8% | 1.6 W/kg | 291 W | 77.5% | 82 RPM | 103 RPM | |

12:01, 19.8 km | 05:00 | 5.1 km | +2/-2 m | 61.6 km/h | 264 W | 96% | 2.9 W/kg | 330 W | 83.5% | 100 RPM | 112 RPM | |

12:06, 24.9 km | 02:00 | 1.2 km | +1/ | 36.8 km/h | 134 W | 48.7% | 1.5 W/kg | 308 W | 80.5% | 85 RPM | 111 RPM | |

12:08, 26.1 km | 05:00 | 5.4 km | +2/-2 m | 64.6 km/h | 281 W | 102.2% | 3.1 W/kg | 324 W | 88% | 105 RPM | 110 RPM | |

12:13, 31.5 km | 02:00 | 1.1 km | 34.2 km/h | 118 W | 42.9% | 1.3 W/kg | 300 W | 76.5% | 73 RPM | 107 RPM | ||

12:15, 32.6 km | 08:06 | 6.6 km | km/h | 78% |

### Time in power zones

Zone | Duration | % |
---|---|---|

1 (0% - 55%) | 16 minutes 18 seconds | 35.3% |

2 (55% - 75%) | 8 minutes 52 seconds | 19.2% |

3 (75% - 90%) | 15 minutes 37 seconds | 33.8% |

4 (90% - 105%) | 4 minutes 21 seconds | 9.4% |

5 (105% - 121%) | 43 seconds | 1.6% |

6 (121% - 150%) | 20 seconds | 0.7% |

### Time in HR zones

Zone | Duration | % |
---|---|---|

0 (0% - 60%) | 2 minutes 23 seconds | 5.2% |

1 (60% - 72%) | 13 minutes 27 seconds | 29.1% |

2 (72% - 82%) | 14 minutes 45 seconds | 31.9% |

3 (82% - 87%) | 9 minutes 41 seconds | 21.0% |

4 (87% - 92%) | 5 minutes 17 seconds | 11.4% |

5 (92% - 97%) | 38 seconds | 1.4% |

### Percentage of time spent in different HR, colored by zones

### Power distribution

### Cadence distribution

### Speed distribution

Zoom | Duration | Power | Avg power/kg | Start | Length |
---|---|---|---|---|---|

5 seconds | 395 W | 4.3 W/kg | 38.1 km | 106 m | |

10 seconds | 392 W | 4.3 W/kg | 38.1 km | 213 m | |

30 seconds | 381 W | 4.1 W/kg | 38.0 km | 633 m | |

1 minute | 371 W | 4.0 W/kg | 37.9 km | 1247 m | |

4 minutes | 286 W | 3.1 W/kg | 26.2 km | 4360 m | |

5 minutes | 282 W | 3.1 W/kg | 26.1 km | 5396 m | |

10 minutes | 249 W | 2.7 W/kg | 21.5 km | 9750 m | |

20 minutes | 238 W | 2.6 W/kg | 12.7 km | 18.8 km | |

30 minutes | 228 W | 2.5 W/kg | 4.1 km | 27.4 km |

Zoom | Duration | Speed | Start | Length |
---|---|---|---|---|

5 seconds | 77.0 km/h | 38.2 km | 107 m | |

10 seconds | 76.8 km/h | 38.2 km | 213 m | |

30 seconds | 76.2 km/h | 38.1 km | 635 m | |

1 minute | 74.8 km/h | 38.0 km | 1246 m | |

4 minutes | 65.7 km/h | 26.8 km | 4377 m | |

5 minutes | 65.0 km/h | 26.2 km | 5415 m | |

10 minutes | 58.6 km/h | 21.8 km | 9768 m | |

20 minutes | 56.6 km/h | 12.8 km | 18.9 km | |

30 minutes | 54.8 km/h | 4.2 km | 27.4 km |