Puls
139 Slag/m , 75,1%
Makspuls
174 Slag/m , 94,1%
Rute
2x Tryvannstårnet, 2x Maridalen, 2x Grefsenkollen (kort)
Lengd
86,1 km
Stigning
1495 m (17,4 m/km)
Nedstigning
1539 m
Lågaste høgd
43 m
Høgaste høgd
507 m
Starttid
12:33
Dato
21. juli 2013
Maksfart
66,7 km/t
Temperatur
26 ℃
Min temp.
23 ℃
Maks temp.
28 ℃
Calories
1636 kcal (0,2 kg kroppsfeitt)
Kadens
77 RPM
Kadens inkl. trilling
78 RPM
  • Makskadens
    107 RPM
  • Tråkkeffekt
    186 W 93% FTP
    Snitteffekt
    169 W
    Normalisert effekt
    204 W
    Intensitetsfaktor
    1,02
    TSS
    364
    Maks effekt
    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

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    Zoom Start Tid Lengd Høgd Fart Gj. effekt FTP % Gj. effekt/kg Maks effekt Puls Avg cadence Makskadens
    12:33, 0,0 km 13:00 4,7 km +58/-34 m 21,7 km/t 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/t 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/t 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/t 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/t 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/t 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/t 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/t 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/t 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/t 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/t 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/t 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/t 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/t 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/t 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/t 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/t 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/t 90 W 45% 1,3 W/kg 216 W 63,8% 66 RPM 102 RPM

    Tid i effekt-soner

    Sone Tid %
    1 (0% - 55%) 1 time 16 minutt 39 sekund 36,5%
    2 (55% - 75%) 51 minutt 8 sekund 24,3%
    3 (75% - 90%) 54 minutt 42 sekund 26,0%
    4 (90% - 105%) 22 minutt 54 sekund 10,9%
    5 (105% - 121%) 3 minutt 29 sekund 1,7%
    6 (121% - 150%) 1 minutt 12 sekund 0,6%
    7 (150% - 16 sekund 0,1%

    Tid i puls-soner

    Sone Tid %
    0 (0% - 60%) 5 minutt 47 sekund 2,8%
    1 (60% - 72%) 1 time 21 minutt 42 sekund 38,9%
    2 (72% - 82%) 1 time 11 minutt 33 sekund 34,0%
    3 (82% - 87%) 37 minutt 44 sekund 18,0%
    4 (87% - 92%) 13 minutt 9 sekund 6,3%
    5 (92% - 97%) 25 sekund 0,2%

    Prosentvis fordeling i ulike puls-soner

    Effektdistribusjon

    Kadensdistribusjon

    Fartsdistribusjon

    Namn Start Lengd Stigning % Tid Fart Gj. effekt Est. effekt W/kg VAM Kategori Puls
    0,5 km 1,6 km 42 m 2,6 % 05:07 19,2 km/t 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/t 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/t 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/t 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/t 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/t 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/t 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/t 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/t 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/t 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/t 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/t 242,8 W 242,4 W 3,6 W/kg
    4
    82,2%
    Zoom Tid Effekt Gj. effekt/kg Start Lengd Høgd
    5 sekund 689 W 10,1 W/kg 23,9 km 33 m +1 / -0 m
    10 sekund 638 W 9,4 W/kg 23,9 km 69 m +4 / -0 m
    30 sekund 403 W 5,9 W/kg 23,8 km 199 m +9 / -0 m
    1 minutt 350 W 5,1 W/kg 23,7 km 339 m +19 / -0 m
    4 minutt 296 W 4,4 W/kg 22,9 km 1081 m +72 / -0 m
    5 minutt 288 W 4,2 W/kg 22,7 km 1358 m +88 / -0 m
    10 minutt 274 W 4,0 W/kg 21,3 km 2714 m +171 / -0 m
    20 minutt 263 W 3,9 W/kg 18,7 km 5325 m +330 / -0 m
    30 minutt 233 W 3,4 W/kg 4,0 km 8219 m +400 / -3 m
    1 time 218 W 3,2 W/kg 4,4 km 19.6 km +766 / -385 m
    Zoom Tid Fart Start Lengd Høgd
    5 sekund 65,8 km/t 25,6 km 91 m +0 / -6 m
    10 sekund 64,5 km/t 25,6 km 179 m +0 / -13 m
    30 sekund 61,6 km/t 25,2 km 513 m +0 / -36 m
    1 minutt 61,5 km/t 25,1 km 1024 m +0 / -68 m
    4 minutt 53,0 km/t 24,2 km 3530 m +0 / -224 m
    5 minutt 50,7 km/t 24,2 km 4226 m +0 / -270 m
    10 minutt 46,0 km/t 24,2 km 7663 m +4 / -414 m
    20 minutt 32,9 km/t 49,9 km 10.9 km +68 / -58 m
    30 minutt 32,2 km/t 44,8 km 16.1 km +92 / -109 m
    1 time 30,5 km/t 36,5 km 30.5 km +183 / -212 m