Avg HR
143 BPM , 71.5%
Max HR
188 BPM , 94%
Route
Byneset mot klokka, nedom Klett, fra Nardo
Distance
52.3 km
Ascent
558 m (10.7 m/km)
Descent
577 m
Max altitude
143 m
Start time
3:49 p.m.
Date
April 29, 2010
Max Speed
58.6 km/h
Calories
2271 kcal (0.3 kg bodyfat)
Avg Pedaling Cadence
73 RPM
Avg Cadence
64 RPM
  • Max Cadence
    128 RPM
  • Avg Pedaling Power
    213 W 77.5% FTP
    Avg Power
    179 W
    Normalized Power
    236 W
    Intensity Factor
    0.858
    TSS
    135
    Max Power
    1227 W
    xPower
    215 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)
    0.8
    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

    112

    TVK-trening i øsepøse, men litt varmere enn det har vært tidligere. Så ikke en dritt, dampa så grundig på brillene. Snudde ved Klett i stedet for stikkern til Børsa som stod på planen. Ålreit. Fikk dratt til litt fra Heimdal og ned, gjorde godt.

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    • Andreas Bach writes:

      TVK-trening i øsepøse, men litt varmere enn det har vært tidligere. Så ikke en dritt, dampa så grundig på brillene. Snudde ved Klett i stedet for stikkern til Børsa som stod på planen. Ålreit. Fikk dratt til litt fra Heimdal og ned, gjorde godt.


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    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    15:49, 0 km 01:45:07 50.7 km +432/-438 m 28.3 km/h 28 W 10.2% 0.3 W/kg 53 W 70% 72 RPM 128 RPM
    17:57, 0 km 04:56 1.6 km +26/-1 m 19.2 km/h 19 W 6.9% 0.2 W/kg 31 W 71% 74 RPM 104 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 52 minutes 58 seconds 48.1%
    2 (55% - 75%) 24 minutes 3 seconds 21.9%
    3 (75% - 90%) 15 minutes 50 seconds 14.4%
    4 (90% - 105%) 9 minutes 40 seconds 8.8%
    5 (105% - 121%) 5 minutes 6 seconds 4.6%
    6 (121% - 150%) 3 minutes 36 seconds 3.3%
    7 (150% - 1 minute 54 seconds 1.7%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 16 minutes 36 seconds 15.1%
    1 (60% - 72%) 51 minutes 1 second 46.4%
    2 (72% - 82%) 35 minutes 48 seconds 32.5%
    3 (82% - 87%) 5 minutes 6 seconds 4.6%
    4 (87% - 92%) 3 minutes 14 seconds 2.9%
    5 (92% - 97%) 1 minute 22 seconds 1.2%

    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
    Ryebakken 21.3 km 2.3 km 99 m 4.4 % 08:01 16.9 km/h 245 W 256.9 W 2.7 W/kg 741
    4
    74%
    21.3 km 2.7 km 112 m 4.1 % 09:29 17.2 km/h 243.3 W 249.3 W 2.6 W/kg
    4
    74.5%
    37.8 km 1.2 km 41 m 3.5 % 03:11 22.4 km/h 268.2 W 306.0 W 2.9 W/kg
    5
    77%
    39.7 km 4.3 km 115 m 2.7 % 12:18 20.8 km/h 232.7 W 231.8 W 2.5 W/kg
    4
    74.5%
    Heimdal sørfra 40.0 km 3.7 km 100 m 2.7 % 10:50 20.5 km/h 219 W 227.8 W 2.4 W/kg 554
    4
    74.5%
    Zoom Duration Power Avg power/kg Start Length Elevation
    Zoom Duration Speed Start Length Elevation
    5 seconds 59.6 km/h 46.2 km 83 m +0 / -3 m
    10 seconds 59.2 km/h 46.2 km 164 m +0 / -5 m
    30 seconds 58.0 km/h 46.1 km 484 m +0 / -15 m
    1 minute 56.3 km/h 46.1 km 938 m +0 / -31 m
    4 minutes 49.8 km/h 44.9 km 3319 m +0 / -97 m
    5 minutes 48.0 km/h 44.6 km 4000 m +0 / -109 m
    10 minutes 37.7 km/h 43.2 km 6288 m +26 / -135 m
    20 minutes 35.7 km/h 24.0 km 11.9 km +52 / -163 m
    30 minutes 33.0 km/h 23.9 km 16.5 km +134 / -210 m
    1 hour 30.8 km/h 8.8 km 30.8 km +313 / -323 m