###### Avg HR

129 BPM , 69.7%###### Max HR

166 BPM , 89.7%###### Route

Stortinget###### Distance

61.7 km###### Ascent

849 m (13.8 m/km)###### Descent

817 m###### Min altitude

109 m###### Max altitude

274 m###### Start time

4:03 p.m.###### Date

April 18, 2013###### Max Speed

64.5 km/h###### Calories

2450 kcal (0.3 kg bodyfat)###### Avg Pedaling Cadence

90 RPM###### Avg Cadence

35 RPM###### Max Cadence

246 RPM###### Avg Pedaling Power

211 W 77.3% FTP###### Avg Power

89 W###### Normalized Power

186 W###### Intensity Factor

0.681###### TSS

137###### Max Power

871 W###### xPower

170 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)

0.6###### 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

114
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

# Intervals

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

16:03, 0.0 km | 02:08:07 | 39.7 km | +607/-480 m | 18.6 km/h | 62 W | 22.7% | 0.8 W/kg | 871 W | 68.6% | 95 RPM | 246 RPM | |

18:11, 39.7 km | 48:40 | 22.0 km | +241/-337 m | 27.2 km/h | 160 W | 58.6% | 2.2 W/kg | 612 W | 74.1% | 85 RPM | 246 RPM |

### Time in power zones

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

1 (0% - 55%) | 2 hours 5 minutes 52 seconds | 71.2% |

2 (55% - 75%) | 13 minutes 33 seconds | 7.7% |

3 (75% - 90%) | 10 minutes | 5.7% |

4 (90% - 105%) | 9 minutes 12 seconds | 5.2% |

5 (105% - 121%) | 6 minutes 42 seconds | 3.8% |

6 (121% - 150%) | 7 minutes 6 seconds | 4.0% |

7 (150% - | 4 minutes 22 seconds | 2.5% |

### Time in HR zones

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

0 (0% - 60%) | 49 minutes 37 seconds | 28.1% |

1 (60% - 72%) | 28 minutes 15 seconds | 16.0% |

2 (72% - 82%) | 1 hour 54 seconds | 34.4% |

3 (82% - 87%) | 28 minutes 50 seconds | 16.3% |

4 (87% - 92%) | 9 minutes 11 seconds | 5.2% |

### 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 |
---|---|---|---|---|---|---|---|---|---|---|---|---|

1.3 km | 5.1 km | 161 m | 3.2 % | 15:10 | 20.0 km/h | 208.4 W | 2.9 W/kg | 640 | 77.8% | |||

Ring 3 - Brekke... | 5.0 km | 1.0 km | 56 m | 5.5 % | 03:53 | 15.8 km/h | 235.3 W | 3.2 W/kg | 865 | 77.8% |

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

5 seconds | 641 W | 8.8 W/kg | 30.0 km | 50 m | +1 / -0 m | |

10 seconds | 601 W | 8.2 W/kg | 38.8 km | 98 m | +0 / -1 m | |

30 seconds | 442 W | 6.1 W/kg | 38.7 km | 295 m | +2 / -2 m | |

1 minute | 349 W | 4.8 W/kg | 38.4 km | 637 m | +3 / -7 m | |

4 minutes | 267 W | 3.7 W/kg | 43.2 km | 2418 m | +29 / -12 m | |

5 minutes | 259 W | 3.5 W/kg | 40.2 km | 3454 m | +15 / -39 m | |

10 minutes | 248 W | 3.4 W/kg | 39.7 km | 6522 m | +45 / -58 m | |

20 minutes | 213 W | 2.9 W/kg | 40.0 km | 10.1 km | +127 / -110 m | |

30 minutes | 198 W | 2.7 W/kg | 39.7 km | 14.7 km | +176 / -181 m | |

1 hour | 147 W | 2.0 W/kg | 37.1 km | 22.9 km | +286 / -340 m |

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

5 seconds | 64.4 km/h | 25.2 km | 89 m | +0 / -3 m | |

10 seconds | 63.1 km/h | 25.2 km | 174 m | +0 / -7 m | |

30 seconds | 57.9 km/h | 25.0 km | 483 m | +1 / -16 m | |

1 minute | 51.9 km/h | 24.9 km | 866 m | +2 / -23 m | |

4 minutes | 42.5 km/h | 40.0 km | 2834 m | +12 / -37 m | |

5 minutes | 41.8 km/h | 39.8 km | 3484 m | +14 / -43 m | |

10 minutes | 39.6 km/h | 39.9 km | 6596 m | +44 / -64 m | |

20 minutes | 30.7 km/h | 39.7 km | 10.2 km | +122 / -113 m | |

30 minutes | 30.1 km/h | 7.8 km | 15.0 km | +157 / -167 m | |

1 hour | 26.2 km/h | 7.0 km | 26.2 km | +288 / -302 m |