151 BPM , 75.5%
185 BPM , 92.5%
7:33 p.m.
March 3, 2010
68.8 km/h
###### Calories
1225 kcal (0.2 kg bodyfat)
91 RPM
83 RPM
113 RPM
• ###### Avg Pedaling Power
226 W 82.2% FTP
205 W
240 W
0.873
51
350 W
###### xPower
236 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
49

Det skulle ta et par dager før en kom seg på rulla etter styrketreningen på søndag. Straffa for manglende tøyning og dårlig oppvarming.

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• Andreas Bach writes:

Det skulle ta et par dager før en kom seg på rulla etter styrketreningen på søndag. Straffa for manglende tøyning og dårlig oppvarming.

Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
19:33, 0 km 05:19 2.9 km +2/-2 m 32.2 km/h 137 W 49.8% 1.5 W/kg 187 W 59.5% 82 RPM 89 RPM
19:38, 2.9 km 05:00 4.7 km +2/-2 m 56.6 km/h 271 W 98.5% 2.9 W/kg 324 W 78.5% 101 RPM 106 RPM
19:43, 7.6 km 02:00 1.3 km +1/ 37.4 km/h 152 W 55.3% 1.7 W/kg 279 W 71% 76 RPM 102 RPM
19:45, 8.8 km 05:00 4.9 km +2/-2 m 58.7 km/h 276 W 100.4% 3 W/kg 332 W 79.5% 96 RPM 105 RPM
19:50, 13.7 km 02:00 0.4 km +1/ 10.5 km/h 38 W 13.8% 0.4 W/kg 284 W 70% 82 RPM 98 RPM
19:52, 14.1 km 05:00 5.0 km +1/-1 m 60.4 km/h 264 W 96% 2.9 W/kg 328 W 83% 99 RPM 108 RPM
19:57, 19.1 km 02:00 0.5 km -1 m 15.1 km/h 54 W 19.6% 0.6 W/kg 313 W 74% 86 RPM 106 RPM
19:59, 19.6 km 05:00 5.4 km +2/-1 m 64.2 km/h 301 W 109.5% 3.3 W/kg 350 W 88.5% 105 RPM 112 RPM
20:04, 25.0 km 02:00 0.9 km -1 m 26.8 km/h 104 W 37.8% 1.1 W/kg 329 W 78.5% 74 RPM 113 RPM
20:06, 25.9 km 06:55 5.1 km +2/-3 m 43.9 km/h 180 W 65.5% 2.0 W/kg 243 W 73% 81 RPM 94 RPM

### Time in power zones

Zone Duration %
1 (0% - 55%) 15 minutes 7 seconds 37.6%
2 (55% - 75%) 5 minutes 21 seconds 13.3%
3 (75% - 90%) 11 minutes 3 seconds 27.5%
4 (90% - 105%) 8 minutes 13 seconds 20.4%
5 (105% - 121%) 31 seconds 1.3%

### Time in HR zones

Zone Duration %
0 (0% - 60%) 2 minutes 21 seconds 5.8%
1 (60% - 72%) 12 minutes 13 seconds 30.4%
2 (72% - 82%) 13 minutes 23 seconds 33.3%
3 (82% - 87%) 6 minutes 42 seconds 16.6%
4 (87% - 92%) 4 minutes 55 seconds 12.2%
5 (92% - 97%) 41 seconds 1.7%

### Speed distribution

Zoom Duration Power Avg power/kg Start Length
5 seconds 335 W 3.6 W/kg 24.9 km 94 m
10 seconds 326 W 3.5 W/kg 24.9 km 186 m
30 seconds 315 W 3.4 W/kg 19.7 km 536 m
1 minute 311 W 3.4 W/kg 19.7 km 1081 m
4 minutes 301 W 3.3 W/kg 19.7 km 4286 m
5 minutes 303 W 3.3 W/kg 19.7 km 5383 m
10 minutes 250 W 2.7 W/kg 4.5 km 8973 m
20 minutes 230 W 2.5 W/kg 2.3 km 16.9 km
30 minutes 222 W 2.4 W/kg 0.4 km 24.5 km
Zoom Duration Speed Start Length
5 seconds 68.2 km/h 24.9 km 94 m
10 seconds 67.3 km/h 24.9 km 186 m
30 seconds 66.3 km/h 24.5 km 552 m
1 minute 65.8 km/h 23.9 km 1097 m
4 minutes 64.6 km/h 20.7 km 4307 m
5 minutes 64.6 km/h 19.7 km 5385 m
10 minutes 53.9 km/h 4.8 km 8985 m
20 minutes 50.8 km/h 2.5 km 16.9 km
30 minutes 49.1 km/h 0.7 km 24.5 km