Avg HR
130 BPM , 65%
Max HR
206 BPM , 103%
Route
Husnes Austrepollen t/r
Distance
114.3 km
Ascent
1076 m (9.4 m/km)
Descent
1067 m
Min altitude
1 m
Max altitude
68 m
Start time
10:04 a.m.
Date
May 23, 2010
Max Speed
59.9 km/h
Calories
5098 kcal (0.7 kg bodyfat)
Avg Pedaling Cadence
72 RPM
Avg Cadence
65 RPM
  • Max Cadence
    153 RPM
  • Avg Pedaling Power
    216 W 78.5% FTP
    Avg Power
    191 W
    Normalized Power
    235 W
    Intensity Factor
    0.855
    TSS
    293
    Max Power
    996 W
    xPower
    218 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

    252

    Langtur i Fantasiland, med elementer som isbre, tunnel, fossefall og annet gærenskap. Bra tempo på Tor på returen.

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    • Andreas Bach writes:

      Langtur i Fantasiland, med elementer som isbre, tunnel, fossefall og annet gærenskap. Bra tempo på Tor på returen.


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    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    10:04, 0.0 km 02:03:20 57.6 km +517/-514 m 27.7 km/h 177 W 64.4% 1.9 W/kg 995 W 62.5% 71 RPM 134 RPM
    12:27, 0 km 01:57:41 57.5 km +473/-468 m 27.8 km/h 197 W 71.6% 2.2 W/kg 898 W 67.5% 73 RPM 153 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 1 hour 39 minutes 33 seconds 41.3%
    2 (55% - 75%) 1 hour 4 minutes 36 seconds 26.8%
    3 (75% - 90%) 33 minutes 12 seconds 13.8%
    4 (90% - 105%) 20 minutes 19 seconds 8.4%
    5 (105% - 121%) 11 minutes 33 seconds 4.8%
    6 (121% - 150%) 9 minutes 13 seconds 3.8%
    7 (150% - 4 minutes 40 seconds 1.9%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 1 hour 7 minutes 27 seconds 28.0%
    1 (60% - 72%) 2 hours 9 minutes 31 seconds 53.7%
    2 (72% - 82%) 42 minutes 29 seconds 17.6%
    3 (82% - 87%) 3 minutes 20 seconds 1.4%
    4 (87% - 92%) 1 second 0.0%
    5 (92% - 97%) 4 seconds 0.0%
    6 (97% - 100% 14 seconds 0.1%

    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
    0.3 km 1.2 km 47 m 3.9 % 04:50 15.1 km/h 213.1 W 203.5 W 2.3 W/kg
    5
    65%
    111.4 km 1.5 km 57 m 3.7 % 04:11 22.1 km/h 292.1 W 312.3 W 3.2 W/kg
    5
    78%
    Stripo 111.5 km 1.4 km 55 m 3.9 % 03:58 21.6 km/h 291 W 311.3 W 3.2 W/kg 832
    5
    78%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 966 W 10.6 W/kg 111.5 km 57 m +2 / -0 m
    10 seconds 854 W 9.4 W/kg 111.4 km 112 m +5 / -0 m
    30 seconds 535 W 5.9 W/kg 45.8 km 295 m +6 / -0 m
    1 minute 401 W 4.4 W/kg 97.9 km 542 m +11 / -2 m
    4 minutes 321 W 3.5 W/kg 96.8 km 2208 m +29 / -27 m
    5 minutes 314 W 3.5 W/kg 96.7 km 2555 m +42 / -27 m
    10 minutes 273 W 3 W/kg 102.2 km 5004 m +92 / -55 m
    20 minutes 261 W 2.9 W/kg 102.2 km 10.5 km +161 / -106 m
    30 minutes 252 W 2.8 W/kg 96.7 km 16.0 km +223 / -184 m
    1 hour 193 W 2.1 W/kg 61.8 km 28.0 km +282 / -288 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 58.8 km/h 10.6 km 81 m +0 / -4 m
    10 seconds 57.3 km/h 10.6 km 159 m +0 / -8 m
    30 seconds 54.5 km/h 16.0 km 454 m +0 / -17 m
    1 minute 49.5 km/h 15.8 km 824 m +3 / -25 m
    4 minutes 42.6 km/h 18.3 km 2837 m +8 / -24 m
    5 minutes 40.3 km/h 107.8 km 3355 m +13 / -42 m
    10 minutes 38.2 km/h 105.0 km 6374 m +46 / -84 m
    20 minutes 34.6 km/h 99.7 km 11.5 km +121 / -152 m
    30 minutes 33.0 km/h 95.1 km 16.5 km +199 / -188 m
    1 hour 28.2 km/h 63.1 km 28.8 km +271 / -290 m