Avg HR
152 BPM , 77.9%
Max HR
175 BPM , 89.7%
Route
Røyksund, in
Distance
53.7 km
Ascent
734 m (13.7 m/km)
Descent
732 m
Min altitude
15 m
Max altitude
93 m
Start time
9:59 a.m.
Date
May 20, 2013
Max Speed
77.5 km/h
Temperature
18 ℃
Min Temperature
17 ℃
Max Temperature
20 ℃
Calories
1174 kcal (0.2 kg bodyfat)
Avg Pedaling Cadence
90 RPM
Avg Cadence
92 RPM
  • Max Cadence
    225 RPM
  • Avg Pedaling Power
    293 W 91.6% FTP
    Avg Power
    292 W
    Normalized Power
    379 W
    Intensity Factor
    1.184
    TSS
    206
    Max Power
    992 W
    xPower
    349 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)
    1.1
    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

    175

    Siggjorittet 2013

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    • Kjetil Bidne writes:

      Siggjorittet 2013


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    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    09:59, 0 km 01:20:01 50.5 km +622/-685 m 37.9 km/h 291 W 90.9% 3.4 W/kg 992 W 78.5% 93 RPM 225 RPM
    11:19, 50.5 km 06:53 3.0 km +114/-51 m 26.5 km/h 361 W 112.8% 4.2 W/kg 896 W 78.5% 80 RPM 216 RPM
    11:27, 53.6 km 01:15 0.2 km +2/ 7.4 km/h 48 W 15% 0.6 W/kg 174 W 63.1% 60 RPM 99 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 29 minutes 46 seconds 33.8%
    2 (55% - 75%) 13 minutes 38 seconds 15.5%
    3 (75% - 90%) 9 minutes 10 seconds 10.4%
    4 (90% - 105%) 8 minutes 24 seconds 9.5%
    5 (105% - 121%) 7 minutes 8 seconds 8.1%
    6 (121% - 150%) 9 minutes 37 seconds 10.9%
    7 (150% - 11 minutes 15 seconds 12.8%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 50 seconds 0.9%
    1 (60% - 72%) 18 minutes 18 seconds 20.8%
    2 (72% - 82%) 38 minutes 11 seconds 43.3%
    3 (82% - 87%) 24 minutes 23 seconds 27.7%
    4 (87% - 92%) 7 minutes 16 seconds 8.2%

    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
    10.9 km 2.6 km 67 m 2.5 % 05:08 30.9 km/h 353.5 W 390.0 W 4.1 W/kg
    5
    76.4%
    43.4 km 1.2 km 46 m 3.8 % 02:42 27.6 km/h 382.6 W 412.1 W 4.4 W/kg
    5
    82.1%
    Håviksbakken 50.4 km 1.0 km 71 m 6.8 % 03:28 18.2 km/h 381 W 379.7 W 4.4 W/kg 1229
    5
    78.5%
    50.6 km 0.9 km 73 m 7.8 % 03:22 16.6 km/h 388.2 W 387.3 W 4.5 W/kg
    5
    79.0%
    53.1 km 0.5 km 43 m 8.5 % 02:30 12.2 km/h 289.2 W 298.6 W 3.4 W/kg
    5
    76.4%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 900 W 10.5 W/kg 8.0 km 50 m +0 / -0 m
    10 seconds 833 W 9.7 W/kg 12.8 km 85 m +5 / -0 m
    30 seconds 787 W 9.2 W/kg 8.0 km 299 m +11 / -0 m
    1 minute 670 W 7.8 W/kg 8.0 km 553 m +24 / -0 m
    4 minutes 409 W 4.8 W/kg 39.2 km 2266 m +45 / -8 m
    5 minutes 397 W 4.6 W/kg 25.0 km 3203 m +47 / -42 m
    10 minutes 379 W 4.4 W/kg 23.8 km 6472 m +100 / -98 m
    20 minutes 344 W 4 W/kg 22.1 km 13.1 km +169 / -144 m
    30 minutes 327 W 3.8 W/kg 12.7 km 19.6 km +276 / -269 m
    1 hour 308 W 3.6 W/kg 16.7 km 36.7 km +530 / -510 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 76.1 km/h 18.9 km 105 m +0 / -6 m
    10 seconds 74.3 km/h 18.8 km 206 m +0 / -15 m
    30 seconds 67.2 km/h 18.7 km 560 m +2 / -29 m
    1 minute 61.5 km/h 18.6 km 1023 m +6 / -35 m
    4 minutes 45.5 km/h 16.9 km 3024 m +25 / -50 m
    5 minutes 45.8 km/h 16.0 km 3808 m +27 / -76 m
    10 minutes 42.7 km/h 13.8 km 7114 m +74 / -122 m
    20 minutes 41.2 km/h 14.0 km 13.7 km +142 / -208 m
    30 minutes 40.5 km/h 14.3 km 20.2 km +234 / -281 m
    1 hour 38.9 km/h 0.4 km 38.9 km +433 / -496 m