###### Avg HR

125 BPM , 67.6%###### Max HR

170 BPM , 91.9%###### Route

Tøyen###### Distance

24.5 km###### Ascent

814 m (33.3 m/km)###### Descent

765 m###### Min altitude

85 m###### Max altitude

418 m###### Start time

4:43 p.m.###### Date

April 28, 2013###### Max Speed

53.2 km/h###### Calories

1130 kcal (0.1 kg bodyfat)###### Avg Pedaling Power

152 W 55.7% FTP###### Avg Power

1 W###### Normalized Power

42 W###### Intensity Factor

0.154###### TSS

4###### Max Power

292 W###### xPower

26 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)

0.1###### 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

1
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 | Duration | Length | Elevation | Speed | Avg power | FTP % | Avg power/kg | Max power | Avg HR | ||
---|---|---|---|---|---|---|---|---|---|---|---|---|

16:43, 0.0 km | 16:02 | 2.6 km | +74/-30 m | 9.6 km/h | 6 W | 2.2% | 0.1 W/kg | 292 W | 53.0% | 69 RPM | 82 RPM | |

16:59, 2.6 km | 19:31 | 5.8 km | +281/-132 m | 17.7 km/h | 78.4% | |||||||

17:18, 8.3 km | 11:11 | 3.9 km | +138/-132 m | 20.7 km/h | 77.8% | |||||||

17:29, 12.2 km | 12:05 | 3.8 km | +133/-132 m | 18.6 km/h | 75.1% | |||||||

17:41, 15.9 km | 31:24 | 8.5 km | +187/-338 m | 16.3 km/h | 63.2% |

### Time in power zones

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

1 (0% - 55%) | 1 hour 29 minutes 50 seconds | 99.6% |

2 (55% - 75%) | 17 seconds | 0.3% |

3 (75% - 90%) | 6 seconds | 0.1% |

5 (105% - 121%) | 1 second | 0.0% |

### Time in HR zones

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

0 (0% - 60%) | 39 minutes 4 seconds | 43.3% |

1 (60% - 72%) | 12 minutes 8 seconds | 13.4% |

2 (72% - 82%) | 7 minutes 35 seconds | 8.4% |

3 (82% - 87%) | 12 minutes 29 seconds | 13.8% |

4 (87% - 92%) | 18 minutes 58 seconds | 21.0% |

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

Skeidbanen til ... | 2.5 km | 3.9 km | 294 m | 7.6 % | 22:17 | 10.4 km/h | 198.3 W | 2.7 W/kg | 792 | 70.3% | ||

2.6 km | 3.8 km | 276 m | 7.3 % | 15:43 | 14.5 km/h | 272.5 W | 3.7 W/kg | 1056 | 83.2% | |||

Grefsenkollen | 4.5 km | 1.9 km | 134 m | 7.1 % | 07:27 | 15.1 km/h | 280.2 W | 3.8 W/kg | 1079 | 85.9% | ||

Grefsenkollen | 8.3 km | 1.8 km | 132 m | 7.2 % | 07:28 | 14.8 km/h | 274.9 W | 3.8 W/kg | 1061 | 83.8% | ||

8.3 km | 1.9 km | 133 m | 7.1 % | 07:42 | 14.6 km/h | 269.2 W | 3.7 W/kg | 86.5% | ||||

Grefsenkollen | 12.1 km | 1.9 km | 131 m | 7.0 % | 07:31 | 14.9 km/h | 271.8 W | 3.7 W/kg | 1046 | 84.3% | ||

12.1 km | 1.9 km | 133 m | 7.2 % | 07:51 | 14.2 km/h | 263.8 W | 3.6 W/kg | 85.4% | ||||

Grefsenkollen | 15.9 km | 1.9 km | 131 m | 7.0 % | 08:18 | 13.5 km/h | 243.4 W | 3.3 W/kg | 947 | 81.1% | ||

15.9 km | 1.9 km | 132 m | 7.1 % | 07:44 | 14.5 km/h | 266.5 W | 3.7 W/kg | 84.3% |

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

5 seconds | 236 W | 3.2 W/kg | 0.2 km | 30 m | +1 / -0 m | |

10 seconds | 217 W | 3.0 W/kg | 0.2 km | 64 m | +1 / -0 m | |

30 seconds | 119 W | 1.6 W/kg | 0.1 km | 177 m | +3 / -0 m | |

1 minute | 104 W | 1.4 W/kg | 0.0 km | 307 m | +5 / -2 m | |

4 minutes | 26 W | 0.4 W/kg | 0.0 km | 879 m | +18 / -8 m | |

5 minutes | 20 W | 0.3 W/kg | 0.0 km | 1093 m | +21 / -13 m | |

10 minutes | 10 W | 0.1 W/kg | 0.0 km | 2518 m | +60 / -26 m | |

20 minutes | 5 W | 0.1 W/kg | 0.0 km | 3594 m | +142 / -31 m | |

30 minutes | 3 W | 0.0 W/kg | 0.0 km | 6020 m | +326 / -32 m | |

1 hour | 1 W | 0.0 W/kg | 0.0 km | 16.3 km | +652 / -427 m |

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

5 seconds | 54.7 km/h | 7.1 km | 76 m | +0 / -3 m | |

10 seconds | 53.4 km/h | 7.0 km | 148 m | +0 / -8 m | |

30 seconds | 49.4 km/h | 6.8 km | 411 m | +0 / -25 m | |

1 minute | 46.9 km/h | 6.9 km | 779 m | +0 / -54 m | |

4 minutes | 33.6 km/h | 18.1 km | 2239 m | +0 / -150 m | |

5 minutes | 32.4 km/h | 18.0 km | 2699 m | +0 / -190 m | |

10 minutes | 28.9 km/h | 17.8 km | 4817 m | +15 / -288 m | |

20 minutes | 23.4 km/h | 14.0 km | 7796 m | +138 / -400 m | |

30 minutes | 22.2 km/h | 10.5 km | 11.1 km | +271 / -506 m | |

1 hour | 19.8 km/h | 2.6 km | 19.8 km | +692 / -686 m |