Avg HR
142 BPM , 76.8%
Max HR
172 BPM , 93.0%
Route
Sætre og litt til
Distance
110.1 km
Ascent
1178 m (10.7 m/km)
Descent
1189 m
Min altitude
1 m
Max altitude
158 m
Start time
9:34 a.m.
Date
June 9, 2013
Max Speed
64.7 km/h
Temperature
18 ℃
Min Temperature
15 ℃
Max Temperature
21 ℃
Calories
2005 kcal (0.3 kg bodyfat)
Avg Pedaling Cadence
86 RPM
Avg Cadence
86 RPM
  • Max Cadence
    115 RPM
  • Avg Pedaling Power
    192 W 96% FTP
    Avg Power
    172 W
    Normalized Power
    199 W
    Intensity Factor
    0.995
    TSS
    396
    Max Power
    902 W
    xPower
    194 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)
    1.0
    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

    377

    Tur med Roar i Calzada, fint vær nesten hele veien, nesten ingen duster i bil, bare oss to som mot slutten var litt for lave på vann og energi til å være helt fornuftige.

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    • Jan I writes:

      Tur med Roar i Calzada, fint vær nesten hele veien, nesten ingen duster i bil, bare oss to som mot slutten var litt for lave på vann og energi til å være helt fornuftige.


    Login (or Sign Up) to leave a comment
    Zoom Start Duration Length Elevation Speed Avg power FTP % Avg power/kg Max power Avg HR Avg cadence Max cadence
    09:34, 0.0 km 21:15 7.5 km +124/-43 m 21.1 km/h 171 W 85.5% 2.5 W/kg 322 W 74.1% 83 RPM 107 RPM
    09:55, 7.5 km 06:25 0.0 km -1 m 0.1 km/h 58.9%
    10:02, 7.5 km 01:29:28 47.6 km +432/-513 m 32.0 km/h 193 W 96.5% 2.8 W/kg 528 W 76.8% 88 RPM 111 RPM
    11:31, 55.1 km 01:20:26 38.9 km +436/-458 m 29.0 km/h 198 W 99% 2.9 W/kg 596 W 78.9% 86 RPM 115 RPM
    12:52, 94.0 km 02:59 0.0 km 0.8 km/h 83 W 41.5% 1.2 W/kg 112 W 65.4% 40 RPM 59 RPM
    12:55, 94.0 km 39:36 16.1 km +192/-177 m 24.4 km/h 191 W 95.5% 2.8 W/kg 902 W 75.7% 81 RPM 113 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 1 hour 10 minutes 2 seconds 29.2%
    2 (55% - 75%) 1 hour 25 minutes 52 seconds 35.8%
    3 (75% - 90%) 58 minutes 5 seconds 24.2%
    4 (90% - 105%) 18 minutes 57 seconds 7.9%
    5 (105% - 121%) 4 minutes 18 seconds 1.8%
    6 (121% - 150%) 2 minutes 13 seconds 0.9%
    7 (150% - 50 seconds 0.3%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 5 minutes 29 seconds 2.3%
    1 (60% - 72%) 45 minutes 45 seconds 19.0%
    2 (72% - 82%) 2 hours 24 minutes 28 seconds 60.2%
    3 (82% - 87%) 42 minutes 42 seconds 17.8%
    4 (87% - 92%) 1 minute 44 seconds 0.7%
    5 (92% - 97%) 9 seconds 0.1%

    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
    4.3 km 3.2 km 91 m 2.9 % 11:23 16.7 km/h 167.7 W 148.0 W 2.4 W/kg
    4
    75.1%
    36.0 km 2.6 km 78 m 3.0 % 07:54 19.5 km/h 198.9 W 188.8 W 2.9 W/kg
    5
    78.4%
    39.7 km 1.8 km 57 m 3.3 % 04:39 22.9 km/h 204.2 W 247.1 W 3.0 W/kg
    5
    77.3%
    53.8 km 1.3 km 63 m 4.8 % 03:56 19.9 km/h 252.2 W 271.8 W 3.7 W/kg
    5
    84.9%
    62.5 km 2.4 km 47 m 2.0 % 05:51 24.4 km/h 210.6 W 203.7 W 3.1 W/kg
    5
    80.5%
    70.9 km 1.4 km 90 m 6.3 % 06:00 14.3 km/h 219.0 W 229.8 W 3.2 W/kg
    4
    81.6%
    92.2 km 1.8 km 49 m 2.8 % 05:43 18.5 km/h 169.4 W 166.9 W 2.5 W/kg
    5
    77.3%
    94.0 km 1.3 km 58 m 4.6 % 04:42 16.4 km/h 205.5 W 205.2 W 3.0 W/kg
    5
    77.3%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 788 W 11.5 W/kg 104.9 km 36 m +1 / -0 m
    10 seconds 748 W 10.9 W/kg 104.9 km 76 m +5 / -0 m
    30 seconds 513 W 7.5 W/kg 104.8 km 209 m +12 / -0 m
    1 minute 365 W 5.3 W/kg 104.7 km 331 m +19 / -0 m
    4 minutes 261 W 3.8 W/kg 53.5 km 1481 m +54 / -0 m
    5 minutes 249 W 3.6 W/kg 52.9 km 2015 m +59 / -2 m
    10 minutes 222 W 3.2 W/kg 50.1 km 4874 m +76 / -36 m
    20 minutes 218 W 3.2 W/kg 44.5 km 10.5 km +108 / -90 m
    30 minutes 208 W 3.0 W/kg 68.3 km 14.1 km +206 / -210 m
    1 hour 200 W 2.9 W/kg 51.9 km 28.6 km +419 / -383 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 64.4 km/h 73.0 km 89 m +0 / -6 m
    10 seconds 63.8 km/h 73.0 km 177 m +0 / -14 m
    30 seconds 61.9 km/h 72.9 km 515 m +0 / -38 m
    1 minute 59.8 km/h 72.8 km 996 m +0 / -69 m
    4 minutes 42.0 km/h 14.3 km 2800 m +0 / -98 m
    5 minutes 41.9 km/h 14.0 km 3490 m +0 / -107 m
    10 minutes 39.0 km/h 11.6 km 6499 m +11 / -124 m
    20 minutes 36.6 km/h 9.4 km 12.2 km +42 / -184 m
    30 minutes 36.1 km/h 9.4 km 18.1 km +67 / -209 m
    1 hour 32.3 km/h 7.6 km 32.3 km +263 / -344 m