Avg HR
145 BPM , 78.4%
Max HR
176 BPM , 95.1%
Route
Tryvannstårnet 1 lang og 4 normale
Distance
71.1 km
Ascent
2017 m (28.4 m/km)
Descent
2022 m
Min altitude
96 m
Max altitude
548 m
Start time
11:57 a.m.
Date
July 20, 2013
Max Speed
62.5 km/h
Temperature
26 ℃
Min Temperature
22 ℃
Max Temperature
29 ℃
Calories
1790 kcal (0.2 kg bodyfat)
Avg Pedaling Cadence
74 RPM
Avg Cadence
74 RPM
  • Max Cadence
    242 RPM
  • Avg Pedaling Power
    208 W 104% FTP
    Avg Power
    178 W
    Normalized Power
    215 W
    Intensity Factor
    1.075
    TSS
    378
    Max Power
    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

    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

    375

    2000 høydemeter ;)

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    • Jan I writes:

      2000 høydemeter ;)


    Login (or Sign Up) to leave a comment
    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%

    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
    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
    5
    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
    2
    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
    2
    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
    2
    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
    2
    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
    2
    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
    2
    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
    2
    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
    2
    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
    2
    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
    2
    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