###### Avg HR

152 BPM , 76%###### Max HR

193 BPM , 96.5%###### Route

Utåker Seldal Holmedal###### Distance

42.8 km###### External URL

http://hveem.no/20100419_003.jpg###### Ascent

343 m (8.0 m/km)###### Descent

335 m###### Min altitude

32 m###### Max altitude

89 m###### Start time

3:18 p.m.###### Date

May 21, 2010###### Max Speed

65.3 km/h###### Calories

1840 kcal (0.2 kg bodyfat)###### Avg Pedaling Cadence

79 RPM###### Avg Cadence

74 RPM###### Max Cadence

122 RPM###### Avg Pedaling Power

263 W 95.6% FTP###### Avg Power

240 W###### Normalized Power

295 W###### Intensity Factor

1.073###### TSS

141###### Max Power

1140 W###### xPower

267 WxPower 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###### BikeScoreBikeScore 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

115
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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# Intervals

Zoom | Start | Tid | Lengd | Elevation | Fart | Gj. effekt | FTP % | Avg power/kg | Maks effekt | Puls | Avg cadence | Makskadens |
---|---|---|---|---|---|---|---|---|---|---|---|---|

15:18, 0 km | 31:11 | 17.8 km | +168/-172 m | 34.2 km/h | 34 W | 12.4% | 0.4 W/kg | 66 W | 75% | 81 RPM | 108 RPM | |

15:49, 17.8 km | 06:29 | 2.2 km | +4/-1 m | 10.9 km/h | 10 W | 3.6% | 0.1 W/kg | 27 W | 83% | 55 RPM | 74 RPM | |

16:04, 20.0 km | 35:10 | 20.0 km | +148/-222 m | 34.1 km/h | 34 W | 12.4% | 0.4 W/kg | 57 W | 76.5% | 79 RPM | 122 RPM | |

16:39, 40.0 km | 16 | 0.1 km | 13.8 km/h | 13 W | 4.7% | 0.1 W/kg | 20 W | 64.5% | 49 RPM | 49 RPM | ||

16:52, 0 km | 13 | 0.0 km | 0.1 km/h | 47.5% |

### Time in power zones

Zone | Duration | % |
---|---|---|

1 (0% - 55%) | 21 minutes 28 seconds | 29.3% |

2 (55% - 75%) | 14 minutes 10 seconds | 19.3% |

3 (75% - 90%) | 11 minutes 10 seconds | 15.2% |

4 (90% - 105%) | 9 minutes 35 seconds | 13.1% |

5 (105% - 121%) | 7 minutes 42 seconds | 10.5% |

6 (121% - 150%) | 5 minutes 42 seconds | 7.8% |

7 (150% - | 3 minutes 33 seconds | 4.8% |

### Time in HR zones

Zone | Duration | % |
---|---|---|

0 (0% - 60%) | 1 minute 11 seconds | 1.6% |

1 (60% - 72%) | 18 minutes 32 seconds | 25.3% |

2 (72% - 82%) | 38 minutes 28 seconds | 52.4% |

3 (82% - 87%) | 10 minutes 34 seconds | 14.4% |

4 (87% - 92%) | 4 minutes 13 seconds | 5.7% |

5 (92% - 97%) | 22 seconds | 0.5% |

### 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 |
---|---|---|---|---|---|---|---|---|---|---|---|---|

Reset | 2.8 km | 1.1 km | 53 m | 4.7 % | 03:23 | 20.1 km/h | 320 W | 329.3 W | 3.5 W/kg | 940 | 79.5% | |

2.8 km | 1.1 km | 53 m | 4.8 % | 03:22 | 20.0 km/h | 321.9 W | 332.4 W | 3.5 W/kg | 79.5% | |||

17.8 km | 2.1 km | 81 m | 3.8 % | 06:00 | 21.1 km/h | 351.6 W | 301.5 W | 3.9 W/kg | 84% | |||

Holmedalsbakken | 17.9 km | 0.6 km | 59 m | 10.2 % | 02:42 | 12.8 km/h | 413 W | 390.3 W | 4.5 W/kg | 1311 | 83.5% |

Zoom | Duration | Power | Avg power/kg | Start | Length | Elevation |
---|---|---|---|---|---|---|

5 seconds | 1027 W | 11.3 W/kg | 21.9 km | 66 m | +2 / -0 m | |

10 seconds | 987 W | 10.8 W/kg | 22.0 km | 83 m | +7 / -0 m | |

30 seconds | 801 W | 8.8 W/kg | 21.9 km | 287 m | +19 / -2 m | |

1 minute | 500 W | 5.5 W/kg | 17.9 km | 230 m | +25 / -0 m | |

4 minutes | 356 W | 3.9 W/kg | 17.9 km | 1270 m | +61 / -3 m | |

5 minutes | 364 W | 4 W/kg | 17.9 km | 1770 m | +72 / -3 m | |

10 minutes | 275 W | 3.0 W/kg | 33.3 km | 6168 m | +51 / -75 m | |

20 minutes | 243 W | 2.7 W/kg | 27.2 km | 12.2 km | +66 / -139 m | |

30 minutes | 243 W | 2.7 W/kg | 21.7 km | 17.0 km | +136 / -169 m |

Zoom | Duration | Speed | Start | Length | Elevation |
---|---|---|---|---|---|

5 seconds | 65.1 km/h | 16.9 km | 90 m | +0 / -3 m | |

10 seconds | 64.4 km/h | 16.9 km | 178 m | +0 / -7 m | |

30 seconds | 62.3 km/h | 16.9 km | 515 m | +0 / -24 m | |

1 minute | 59.8 km/h | 16.7 km | 997 m | +0 / -48 m | |

4 minutes | 48.1 km/h | 14.5 km | 3205 m | +5 / -77 m | |

5 minutes | 46.1 km/h | 13.9 km | 3840 m | +7 / -88 m | |

10 minutes | 40.4 km/h | 11.0 km | 6727 m | +35 / -100 m | |

20 minutes | 36.7 km/h | 27.3 km | 12.2 km | +68 / -139 m | |

30 minutes | 34.4 km/h | 22.4 km | 17.2 km | +119 / -176 m |