Avg HR
139 BPM , 75.1%
Max HR
174 BPM , 94.1%
Route
2x Tryvannstårnet, 2x Maridalen, 2x Grefsenkollen (kort)
Distance
86.1 km
Ascent
1495 m (17.4 m/km)
Descent
1539 m
Min altitude
43 m
Max altitude
507 m
Start time
12:33 p.m.
Date
July 21, 2013
Max Speed
66.7 km/h
Temperature
26 ℃
Min Temperature
23 ℃
Max Temperature
28 ℃
Calories
1636 kcal (0.2 kg bodyfat)
Avg Pedaling Cadence
77 RPM
Avg Cadence
78 RPM
  • Max Cadence
    107 RPM
  • Avg Pedaling Power
    186 W 93% FTP
    Avg Power
    169 W
    Normalized Power
    204 W
    Intensity Factor
    1.02
    TSS
    364
    Max Power
    746 W
    xPower
    201 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

    354

    Nå er jeg sliten.

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    • Jan I writes:

      Nå er jeg sliten.


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    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    12:33, 0.0 km 13:00 4.7 km +58/-34 m 21.7 km/h 150 W 75% 2.2 W/kg 414 W 67.0% 79 RPM 101 RPM
    12:46, 4.7 km 27:58 7.5 km +396/-2 m 16.2 km/h 239 W 119.5% 3.5 W/kg 381 W 82.2% 75 RPM 101 RPM
    13:14, 12.2 km 08:36 5.8 km +3/-381 m 40.7 km/h 90 W 45% 1.3 W/kg 339 W 67.6% 78 RPM 105 RPM
    13:23, 18.1 km 22:13 5.8 km +363/-3 m 15.5 km/h 257 W 128.5% 3.8 W/kg 346 W 85.4% 75 RPM 100 RPM
    13:45, 23.8 km 34 0.2 km +11/ 23.5 km/h 370 W 185% 5.4 W/kg 746 W 92.4% 93 RPM 99 RPM
    13:45, 24.0 km 28:13 12.5 km +97/-439 m 26.6 km/h 131 W 65.5% 1.9 W/kg 529 W 68.6% 72 RPM 102 RPM
    14:14, 36.6 km 16:36 8.1 km +54/-54 m 29.4 km/h 150 W 75% 2.2 W/kg 356 W 68.6% 83 RPM 98 RPM
    14:30, 44.7 km 26 0.1 km +2/ 16.5 km/h 90 W 45% 1.3 W/kg 181 W 74.1% 64 RPM 84 RPM
    14:31, 44.8 km 16:02 8.1 km +48/-59 m 30.5 km/h 182 W 91% 2.7 W/kg 423 W 73.0% 86 RPM 104 RPM
    14:47, 53.0 km 13 0.1 km 18.0 km/h 114 W 57% 1.7 W/kg 186 W 80.5% 57 RPM 90 RPM
    14:47, 53.0 km 14:37 8.1 km +58/-51 m 33.4 km/h 205 W 102.5% 3.0 W/kg 379 W 79.5% 89 RPM 107 RPM
    15:02, 61.2 km 25 0.1 km 17.8 km/h 92 W 46% 1.4 W/kg 158 W 80.5% 71 RPM 85 RPM
    15:02, 61.3 km 17:24 8.1 km +51/-58 m 28.0 km/h 171 W 85.5% 2.5 W/kg 397 W 75.1% 83 RPM 99 RPM
    15:19, 69.4 km 12:47 4.0 km +116/-48 m 18.6 km/h 181 W 90.5% 2.7 W/kg 291 W 75.7% 68 RPM 99 RPM
    15:32, 73.4 km 08:07 1.9 km +116/-1 m 13.7 km/h 224 W 112% 3.3 W/kg 302 W 81.1% 69 RPM 91 RPM
    15:40, 75.2 km 03:23 2.0 km +2/-118 m 35.6 km/h 57 W 28.5% 0.8 W/kg 172 W 68.1% 58 RPM 92 RPM
    15:44, 77.2 km 07:27 1.8 km +116/ 14.9 km/h 244 W 122% 3.6 W/kg 345 W 82.2% 73 RPM 96 RPM
    15:51, 79.1 km 12:11 7.0 km +9/-300 m 34.6 km/h 90 W 45% 1.3 W/kg 216 W 63.8% 66 RPM 102 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 1 hour 16 minutes 39 seconds 36.5%
    2 (55% - 75%) 51 minutes 8 seconds 24.3%
    3 (75% - 90%) 54 minutes 42 seconds 26.0%
    4 (90% - 105%) 22 minutes 54 seconds 10.9%
    5 (105% - 121%) 3 minutes 29 seconds 1.7%
    6 (121% - 150%) 1 minute 12 seconds 0.6%
    7 (150% - 16 seconds 0.1%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 5 minutes 47 seconds 2.8%
    1 (60% - 72%) 1 hour 21 minutes 42 seconds 38.9%
    2 (72% - 82%) 1 hour 11 minutes 33 seconds 34.0%
    3 (82% - 87%) 37 minutes 44 seconds 18.0%
    4 (87% - 92%) 13 minutes 9 seconds 6.3%
    5 (92% - 97%) 25 seconds 0.2%

    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
    0.5 km 1.6 km 42 m 2.6 % 05:07 19.2 km/h 166.7 W 163.8 W 2.5 W/kg
    5
    68.6%
    Gaustad - Tryva... 4.7 km 7.3 km 383 m 5.2 % 27:19 16.1 km/h 238 W 222.3 W 3.5 W/kg 841
    2
    82.2%
    4.7 km 7.5 km 395 m 5.3 % 28:03 16.1 km/h 238.3 W 223.2 W 3.5 W/kg 846
    2
    82.2%
    Klatringen til ... 18.0 km 5.8 km 361 m 6.2 % 22:23 15.5 km/h 254 W 247.4 W 3.7 W/kg 968
    2
    84.9%
    18.1 km 6.0 km 372 m 6.2 % 23:01 15.6 km/h 255.4 W 247.9 W 3.8 W/kg 971
    2
    85.4%
    32.7 km 3.2 km 86 m 2.7 % 12:08 15.6 km/h 140.9 W 129.9 W 2.1 W/kg
    4
    68.6%
    Ring 3 - Brekke... 34.8 km 1.0 km 52 m 5.1 % 04:54 12.5 km/h 170 W 163.8 W 2.5 W/kg 637
    5
    70.3%
    70.2 km 2.3 km 94 m 4.1 % 08:51 15.7 km/h 190.1 W 176.7 W 2.8 W/kg
    4
    76.8%
    73.1 km 2.3 km 135 m 6.0 % 10:11 13.3 km/h 205.0 W 200.7 W 3.0 W/kg
    4
    80%
    Grefsenkollen 73.4 km 1.9 km 116 m 6.2 % 08:12 13.7 km/h 222 W 213.3 W 3.3 W/kg 849
    4
    80.5%
    Grefsenkollen 77.2 km 1.9 km 117 m 6.2 % 07:47 14.5 km/h 235 W 228.3 W 3.5 W/kg 902
    4
    81.1%
    77.3 km 1.8 km 119 m 6.5 % 07:27 14.9 km/h 242.8 W 242.4 W 3.6 W/kg
    4
    82.2%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 689 W 10.1 W/kg 23.9 km 33 m +1 / -0 m
    10 seconds 638 W 9.4 W/kg 23.9 km 69 m +4 / -0 m
    30 seconds 403 W 5.9 W/kg 23.8 km 199 m +9 / -0 m
    1 minute 350 W 5.1 W/kg 23.7 km 339 m +19 / -0 m
    4 minutes 296 W 4.4 W/kg 22.9 km 1081 m +72 / -0 m
    5 minutes 288 W 4.2 W/kg 22.7 km 1358 m +88 / -0 m
    10 minutes 274 W 4.0 W/kg 21.3 km 2714 m +171 / -0 m
    20 minutes 263 W 3.9 W/kg 18.7 km 5325 m +330 / -0 m
    30 minutes 233 W 3.4 W/kg 4.0 km 8219 m +400 / -3 m
    1 hour 218 W 3.2 W/kg 4.4 km 19.6 km +766 / -385 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 65.8 km/h 25.6 km 91 m +0 / -6 m
    10 seconds 64.5 km/h 25.6 km 179 m +0 / -13 m
    30 seconds 61.6 km/h 25.2 km 513 m +0 / -36 m
    1 minute 61.5 km/h 25.1 km 1024 m +0 / -68 m
    4 minutes 53.0 km/h 24.2 km 3530 m +0 / -224 m
    5 minutes 50.7 km/h 24.2 km 4226 m +0 / -270 m
    10 minutes 46.0 km/h 24.2 km 7663 m +4 / -414 m
    20 minutes 32.9 km/h 49.9 km 10.9 km +68 / -58 m
    30 minutes 32.2 km/h 44.8 km 16.1 km +92 / -109 m
    1 hour 30.5 km/h 36.5 km 30.5 km +183 / -212 m