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Exerciselogo Rollers by Andreas Bach March 3, 2010

Avg HR
151 BPM , 75.5%
Max HR
185 BPM , 92.5%
Start time
7:33 p.m.
Date
March 3, 2010
Max Speed
68.8 km/h
Calories
1225 kcal (0.2 kg bodyfat)
Avg Pedaling Cadence
91 RPM
Avg Cadence
83 RPM
  • Max Cadence
    113 RPM
    • Avg Pedaling Power
    226 W 82.2% FTP
    Avg Power
    205 W
    Normalized Power
    240 W
    Intensity Factor
    0.873
    TSS
    51
    Max Power
    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

    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

    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.

    Login (or Sign Up) to leave a comment

    Intervals

    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%

    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 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