145 BPM , 78.4%
176 BPM , 95.1%
###### Route
Tryvannstårnet 1 lang og 4 normale
71.1 km
###### Ascent
2017 m (28.4 m/km)
2022 m
96 m
548 m
11:57 a.m.
July 20, 2013
62.5 km/h
26 ℃
22 ℃
29 ℃
###### Calories
1790 kcal (0.2 kg bodyfat)
74 RPM
74 RPM
242 RPM
• ###### Avg Pedaling Power
208 W 104% FTP
178 W
215 W
1.075
378
605 W
###### xPower
214 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

1.1
###### 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
375

2000 høydemeter ;)

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• Jan I writes:

2000 høydemeter ;)

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Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
11:57, 0.0 km 12:45 4.7 km +66/-29 m 21.9 km/h 163 W 81.5% 2.4 W/kg 314 W 70.8% 82 RPM 98 RPM
12:10, 4.7 km 30:16 7.5 km +409/-4 m 14.8 km/h 223 W 111.5% 3.3 W/kg 306 W 81.6% 71 RPM 103 RPM
12:40, 12.1 km 07:50 5.8 km +2/-377 m 44.7 km/h 90 W 45% 1.3 W/kg 245 W 65.4% 76 RPM 95 RPM
12:48, 18.0 km 24:08 5.7 km +366/-1 m 14.1 km/h 235 W 117.5% 3.5 W/kg 293 W 82.2% 70 RPM 99 RPM
13:12, 23.6 km 50 0.2 km +11/ 16.1 km/h 230 W 115% 3.4 W/kg 306 W 85.4% 74 RPM 94 RPM
13:13, 23.9 km 09:41 5.8 km +2/-378 m 36.2 km/h 117 W 58.5% 1.7 W/kg 436 W 65.9% 75 RPM 100 RPM
13:23, 29.7 km 24:08 5.8 km +379/-1 m 14.5 km/h 240 W 120% 3.5 W/kg 327 W 83.8% 72 RPM 99 RPM
13:47, 35.5 km 08:35 5.8 km -378 m 40.7 km/h 111 W 55.5% 1.6 W/kg 381 W 67.6% 75 RPM 99 RPM
13:56, 41.4 km 22:55 5.6 km +363/ 14.7 km/h 243 W 121.5% 3.6 W/kg 332 W 85.9% 73 RPM 98 RPM
14:19, 47.0 km 01:32 0.2 km +11/ 9.3 km/h 226 W 113% 3.3 W/kg 320 W 87.0% 76 RPM 95 RPM
14:20, 47.2 km 07:49 5.8 km +3/-377 m 44.6 km/h 83 W 41.5% 1.2 W/kg 178 W 66.5% 76 RPM 98 RPM
14:28, 53.0 km 23:00 5.8 km +376/-4 m 15.3 km/h 250 W 125% 3.7 W/kg 605 W 87.0% 75 RPM 105 RPM
14:51, 58.9 km 01:21 0.0 km 0.8 km/h 129 W 64.5% 1.9 W/kg 129 W 86.5% 88 RPM 88 RPM
14:52, 58.9 km 21:35 12.2 km +37/-483 m 33.8 km/h 115 W 57.5% 1.7 W/kg 505 W 69.2% 74 RPM 99 RPM

### Time in power zones

Zone Duration %
1 (0% - 55%) 58 minutes 55 seconds 30.0%
2 (55% - 75%) 17 minutes 22 seconds 8.8%
3 (75% - 90%) 1 hour 35 minutes 53 seconds 48.8%
4 (90% - 105%) 23 minutes 13 seconds 11.8%
5 (105% - 121%) 54 seconds 0.5%
6 (121% - 150%) 10 seconds 0.1%
7 (150% - 18 seconds 0.2%

### Time in HR zones

Zone Duration %
0 (0% - 60%) 4 minutes 30 seconds 2.3%
1 (60% - 72%) 54 minutes 41 seconds 27.8%
2 (72% - 82%) 41 minutes 25 seconds 21.1%
3 (82% - 87%) 1 hour 4 minutes 12 seconds 32.7%
4 (87% - 92%) 31 minutes 13 seconds 15.9%
5 (92% - 97%) 44 seconds 0.4%

### Speed distribution

Name Start Length Ascent % Duration Speed Avg power Est power W/kg VAM Category Avg HR
0.0 km 2.1 km 48 m 2.4 % 06:19 19.6 km/h 173.9 W 160.7 W 2.6 W/kg 71.4%
Gaustad - Tryva... 4.7 km 7.3 km 397 m 5.5 % 29:26 14.8 km/h 221 W 209.5 W 3.3 W/kg 809 81.1%
4.8 km 7.4 km 405 m 5.5 % 29:58 14.7 km/h 221.4 W 209.4 W 3.3 W/kg 811 81.1%
Klatringen til ... 17.9 km 5.7 km 365 m 6.4 % 24:17 14.1 km/h 233 W 226.5 W 3.4 W/kg 902 81.6%
18.0 km 5.8 km 377 m 6.5 % 24:53 14.1 km/h 233.3 W 228.4 W 3.4 W/kg 910 82.2%
Klatringen til ... 29.7 km 5.7 km 365 m 6.5 % 23:37 14.4 km/h 238 W 233.6 W 3.5 W/kg 927 83.2%
29.7 km 5.8 km 377 m 6.5 % 23:58 14.5 km/h 240.4 W 237.6 W 3.5 W/kg 945 83.2%
Klatringen til ... 41.3 km 5.7 km 363 m 6.4 % 23:12 14.7 km/h 240 W 237.4 W 3.5 W/kg 939 85.4%
41.4 km 5.9 km 377 m 6.4 % 24:27 14.4 km/h 234.2 W 232.8 W 3.4 W/kg 925 85.4%
Klatringen til ... 53.0 km 5.7 km 362 m 6.4 % 22:36 15.1 km/h 245 W 243.7 W 3.6 W/kg 961 86.5%
53.1 km 5.8 km 374 m 6.4 % 23:02 15.2 km/h 249.0 W 247.1 W 3.7 W/kg 975 87.0%
Zoom Duration Power Avg power/kg Start Length Elevation
5 seconds 580 W 8.5 W/kg 58.8 km 33 m +2 / -0 m
10 seconds 560 W 8.2 W/kg 58.8 km 64 m +3 / -0 m
30 seconds 390 W 5.7 W/kg 58.7 km 196 m +9 / -0 m
1 minute 329 W 4.8 W/kg 58.5 km 329 m +18 / -0 m
4 minutes 275 W 4.0 W/kg 57.8 km 1021 m +68 / -0 m
5 minutes 268 W 3.9 W/kg 57.6 km 1275 m +85 / -0 m
10 minutes 258 W 3.8 W/kg 56.3 km 2583 m +167 / -0 m
20 minutes 253 W 3.7 W/kg 53.7 km 5149 m +329 / -0 m
30 minutes 222 W 3.3 W/kg 4.6 km 7450 m +404 / -3 m
1 hour 204 W 3 W/kg 5.2 km 18.3 km +746 / -379 m
Zoom Duration Speed Start Length Elevation
5 seconds 61.5 km/h 13.6 km 85 m +0 / -5 m
10 seconds 60.2 km/h 60.0 km 167 m +0 / -12 m
30 seconds 58.2 km/h 60.0 km 485 m +0 / -34 m
1 minute 56.8 km/h 13.1 km 946 m +0 / -63 m
4 minutes 52.0 km/h 24.0 km 3466 m +0 / -221 m
5 minutes 49.9 km/h 12.3 km 4155 m +0 / -268 m
10 minutes 44.0 km/h 59.1 km 7340 m +3 / -403 m
20 minutes 35.0 km/h 59.0 km 11.7 km +31 / -471 m
30 minutes 27.9 km/h 57.0 km 14.0 km +165 / -480 m
1 hour 25.1 km/h 45.9 km 25.1 km +498 / -857 m