Avg HR
133 BPM , 64.9%
Max HR
196 BPM , 95.6%
Route
Smeaheia
Distance
108.3 km
Ascent
1493 m (13.8 m/km)
Descent
1503 m
Max altitude
214 m
Start time
12:30 p.m.
Date
March 25, 2014
Max Speed
66.2 km/h
Temperature
12 ℃
Min Temperature
10 ℃
Max Temperature
21 ℃
Calories
1963 kcal (0.3 kg bodyfat)
Avg Pedaling Cadence
66 RPM
Avg Cadence
64 RPM
  • Max Cadence
    254 RPM
  • Avg Pedaling Power
    192 W
    Avg Power
    142 W
    Normalized Power
    225 W
    Max Power
    780 W
    xPower
    217 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

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    Zoom Start Tid Lengd Elevation Fart Gj. effekt Avg power/kg Maks effekt Puls Avg cadence Makskadens
    12:30, 0.0 km 01:09:42 29.7 km +204/-232 m 25.6 km/h 121 W 1.6 W/kg 614 W 56.6% 73 RPM 105 RPM
    13:55, 29.7 km 09:51 2.3 km +184/-1 m 13.9 km/h 307 W 4.1 W/kg 630 W 84.9% 45 RPM 63 RPM
    14:05, 32.0 km 03:42 2.4 km +5/-189 m 39.8 km/h 5 W 0.1 W/kg 168 W 54.6% 39 RPM 74 RPM
    14:09, 34.4 km 09:30 2.2 km +185/-2 m 14.0 km/h 319 W 4.3 W/kg 542 W 87.3% 46 RPM 74 RPM
    14:18, 36.6 km 03:57 2.4 km +6/-189 m 36.9 km/h 9 W 0.1 W/kg 160 W 57.6% 46 RPM 98 RPM
    14:22, 39.1 km 09:39 2.2 km +184/ 13.7 km/h 308 W 4.2 W/kg 549 W 89.3% 42 RPM 63 RPM
    14:32, 41.3 km 04:50 2.3 km +5/-189 m 29.0 km/h 4 W 0.1 W/kg 220 W 56.6% 32 RPM 62 RPM
    14:37, 43.6 km 10:01 2.2 km +183/ 13.2 km/h 293 W 4.0 W/kg 473 W 87.3% 43 RPM 70 RPM
    14:47, 45.8 km 01:35:47 44.0 km +408/-562 m 27.5 km/h 128 W 1.7 W/kg 663 W 59.0% 68 RPM 254 RPM
    16:27, 89.8 km 15:04 10.1 km +77/-85 m 40.2 km/h 319 W 4.3 W/kg 780 W 91.2% 82 RPM 100 RPM
    16:42, 99.9 km 22:33 8.4 km +57/-58 m 22.4 km/h 126 W 1.7 W/kg 418 W 62.4%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 2 hours 5 minutes 50 seconds 49.4%
    1 (60% - 72%) 1 hour 7 minutes 29 seconds 26.5%
    2 (72% - 82%) 13 minutes 6 seconds 5.1%
    3 (82% - 87%) 11 minutes 3 seconds 4.3%
    4 (87% - 92%) 30 minutes 41 seconds 12.1%
    5 (92% - 97%) 10 minutes 50 seconds 4.3%

    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
    Gramstadbakken ... 29.7 km 1.5 km 141 m 9.4 % 07:10 12.7 km/h 313 W 297.8 W 4.2 W/kg 1180
    4
    83.9%
    29.7 km 2.3 km 186 m 8.2 % 09:56 13.7 km/h 301.5 W 288.0 W 4.1 W/kg 1125
    3
    84.9%
    Gramstadbakken ... 29.7 km 1.4 km 139 m 9.6 % 07:01 12.4 km/h 311 W 298.0 W 4.2 W/kg 1189
    4
    84.4%
    Gramstadbakken ... 34.1 km 1.7 km 141 m 8.1 % 07:51 13.4 km/h 289 W 277.1 W 3.9 W/kg 1078
    4
    82.4%
    Gramstadbakken ... 34.2 km 1.7 km 141 m 8.5 % 07:42 13.0 km/h 295 W 279.6 W 4.0 W/kg 1099
    4
    82.9%
    34.4 km 2.2 km 184 m 8.4 % 09:28 14.0 km/h 317.5 W 299.3 W 4.3 W/kg 1169
    3
    87.8%
    Gramstadbakken ... 38.8 km 1.7 km 141 m 8.2 % 08:06 12.9 km/h 276 W 267.5 W 3.7 W/kg 1044
    4
    83.4%
    Gramstadbakken ... 38.9 km 1.6 km 141 m 8.5 % 07:54 12.5 km/h 283 W 271.6 W 3.8 W/kg 1071
    4
    84.4%
    39.1 km 2.2 km 186 m 8.4 % 09:46 13.6 km/h 301.3 W 292.6 W 4.1 W/kg 1146
    3
    89.8%
    Gramstadbakken ... 43.4 km 1.6 km 141 m 8.7 % 07:56 12.4 km/h 276 W 270.7 W 3.7 W/kg 1066
    4
    82.9%
    Gramstadbakken ... 43.5 km 1.6 km 141 m 9.1 % 07:44 12.1 km/h 283 W 275.3 W 3.8 W/kg 1094
    4
    83.9%
    43.6 km 2.2 km 185 m 8.4 % 10:00 13.2 km/h 290.7 W 282.9 W 3.9 W/kg 1110
    3
    87.3%
    54.7 km 1.3 km 46 m 3.5 % 04:52 16.5 km/h 204.3 W 174.4 W 2.8 W/kg
    5
    67.8%
    62.2 km 3.7 km 80 m 2.2 % 09:29 23.4 km/h 176.8 W 207.9 W 2.4 W/kg
    4
    62.4%
    Åslandsbakken 64.8 km 1.3 km 53 m 4.1 % 03:44 20.9 km/h 235 W 265.4 W 3.2 W/kg 852
    5
    73.2%
    84.5 km 4.0 km 61 m 1.5 % 10:24 22.8 km/h 161.2 W 166.1 W 2.2 W/kg
    5
    62.0%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 682 W 9.2 W/kg 91.9 km 47 m +1 / -0 m
    10 seconds 584 W 7.9 W/kg 91.9 km 96 m +4 / -0 m
    30 seconds 509 W 6.9 W/kg 97.0 km 251 m +11 / -0 m
    1 minute 437 W 5.9 W/kg 91.4 km 543 m +15 / -3 m
    4 minutes 348 W 4.7 W/kg 89.8 km 2491 m +22 / -22 m
    5 minutes 335 W 4.5 W/kg 89.8 km 3288 m +23 / -33 m
    10 minutes 321 W 4.3 W/kg 90.6 km 6618 m +57 / -51 m
    20 minutes 259 W 3.5 W/kg 89.7 km 11.5 km +87 / -90 m
    30 minutes 236 W 3.2 W/kg 29.7 km 10.0 km +439 / -378 m
    1 hour 175 W 2.4 W/kg 79.8 km 26.9 km +210 / -168 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 64.9 km/h 32.5 km 90 m +0 / -6 m
    10 seconds 63.5 km/h 32.4 km 176 m +0 / -14 m
    30 seconds 58.5 km/h 33.0 km 487 m +0 / -50 m
    1 minute 55.4 km/h 32.4 km 925 m +2 / -71 m
    4 minutes 43.0 km/h 66.0 km 2865 m +1 / -73 m
    5 minutes 42.6 km/h 66.5 km 3550 m +11 / -89 m
    10 minutes 40.7 km/h 93.2 km 6777 m +50 / -51 m
    20 minutes 34.8 km/h 89.8 km 11.6 km +87 / -91 m
    30 minutes 31.9 km/h 66.0 km 15.9 km +124 / -221 m
    1 hour 29.5 km/h 70.7 km 29.3 km +242 / -227 m