Avg HR
144 BPM , 77.8%
Max HR
174 BPM , 94.1%
Route
Olaf Bulls vei-intervaller og Sørkedalen
Distance
49.4 km
Ascent
851 m (17.2 m/km)
Descent
867 m
Min altitude
60 m
Max altitude
297 m
Start time
6:33 p.m.
Date
July 29, 2014
Max Speed
55.2 km/h
Temperature
21 ℃
Min Temperature
19 ℃
Max Temperature
25 ℃
Calories
1175 kcal (0.2 kg bodyfat)
Avg Pedaling Cadence
79 RPM
Avg Cadence
79 RPM
  • Max Cadence
    106 RPM
  • Avg Pedaling Power
    184 W 92% FTP
    Avg Power
    160 W
    Normalized Power
    199 W
    Intensity Factor
    0.995
    TSS
    195
    Max Power
    580 W
    xPower
    193 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

    183

    Ikke mye futt i meg.

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    • Jan I writes:

      Ikke mye futt i meg.


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    Zoom Start Duration Length Elevation Speed Avg power FTP % Avg power/kg Max power Avg HR Avg cadence Max cadence
    18:33, 0.0 km 28:32 9.8 km +183/-85 m 20.5 km/h 178 W 89% 2.6 W/kg 410 W 72.4% 78 RPM 99 RPM
    19:02, 9.8 km 07:19 1.9 km +122/-3 m 15.8 km/h 256 W 128% 3.7 W/kg 306 W 86.5% 82 RPM 91 RPM
    19:09, 11.7 km 02:31 1.8 km -117 m 42.1 km/h 54 W 27% 0.8 W/kg 151 W 73.0% 73 RPM 93 RPM
    19:12, 13.5 km 06:48 1.8 km +117/ 16.0 km/h 268 W 134% 3.9 W/kg 330 W 87.0% 79 RPM 91 RPM
    19:18, 15.3 km 02:45 1.8 km -119 m 40.3 km/h 32 W 16% 0.5 W/kg 164 W 77.3% 59 RPM 86 RPM
    19:21, 17.1 km 09:59 3.7 km +119/-122 m 22.3 km/h 235 W 117.5% 3.4 W/kg 434 W 83.8% 75 RPM 92 RPM
    19:31, 20.8 km 53 0.3 km +3/-11 m 22.2 km/h 91 W 45.5% 1.3 W/kg 220 W 69.7% 48 RPM 74 RPM
    19:32, 21.1 km 17:00 8.9 km +114/-101 m 31.4 km/h 168 W 84% 2.4 W/kg 320 W 78.9% 81 RPM 96 RPM
    19:49, 30.0 km 18:04 8.9 km +109/-125 m 29.4 km/h 179 W 89.5% 2.6 W/kg 421 W 82.2% 83 RPM 98 RPM
    20:07, 38.9 km 24:03 10.5 km +90/-192 m 26.1 km/h 153 W 76.5% 2.2 W/kg 580 W 73.0% 75 RPM 106 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 46 minutes 58 seconds 39.8%
    2 (55% - 75%) 32 minutes 43 seconds 27.7%
    3 (75% - 90%) 18 minutes 20 seconds 15.5%
    4 (90% - 105%) 17 minutes 1 second 14.4%
    5 (105% - 121%) 2 minutes 1 second 1.7%
    6 (121% - 150%) 41 seconds 0.6%
    7 (150% - 15 seconds 0.2%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 2 minutes 29 seconds 2.1%
    1 (60% - 72%) 26 minutes 31 seconds 22.5%
    2 (72% - 82%) 53 minutes 17 seconds 45.2%
    3 (82% - 87%) 18 minutes 40 seconds 15.8%
    4 (87% - 92%) 15 minutes 23 seconds 13.0%
    5 (92% - 97%) 1 minute 39 seconds 1.4%

    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
    0.2 km 1.9 km 45 m 2.4 % 05:44 19.9 km/h 177.5 W 166.6 W 2.6 W/kg
    5
    71.4%
    7.9 km 3.7 km 174 m 4.7 % 12:33 17.8 km/h 227.8 W 231.9 W 3.3 W/kg 834
    3
    82.2%
    Olaf Bulls vei ... 9.8 km 1.8 km 118 m 6.6 % 06:51 15.7 km/h 261 W 264.9 W 3.8 W/kg 1034
    4
    85.9%
    Olaf Bulls vei ... 13.4 km 1.8 km 115 m 6.4 % 06:50 15.8 km/h 262 W 260.5 W 3.8 W/kg 1010
    4
    85.4%
    13.5 km 1.7 km 117 m 6.7 % 06:32 16.1 km/h 269.0 W 276.6 W 3.9 W/kg
    4
    87.0%
    Olaf Bulls vei ... 17.1 km 1.8 km 115 m 6.4 % 07:03 15.3 km/h 252 W 251.5 W 3.7 W/kg 979
    4
    85.9%
    17.2 km 1.8 km 119 m 6.7 % 07:00 15.3 km/h 251.4 W 260.8 W 3.6 W/kg
    4
    87.0%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 553 W 8.0 W/kg 40.9 km 59 m +0 / -0 m
    10 seconds 512 W 7.4 W/kg 40.9 km 119 m +1 / -1 m
    30 seconds 362 W 5.2 W/kg 40.8 km 342 m +7 / -6 m
    1 minute 296 W 4.3 W/kg 14.9 km 264 m +20 / -0 m
    4 minutes 273 W 4.0 W/kg 14.0 km 1100 m +72 / -0 m
    5 minutes 270 W 3.9 W/kg 13.8 km 1352 m +89 / -0 m
    10 minutes 234 W 3.4 W/kg 8.6 km 2989 m +142 / -0 m
    20 minutes 214 W 3.1 W/kg 8.4 km 6806 m +261 / -120 m
    30 minutes 205 W 3.0 W/kg 8.3 km 10.5 km +381 / -239 m
    1 hour 178 W 2.6 W/kg 5.5 km 24.5 km +581 / -498 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 54.8 km/h 12.3 km 76 m +0 / -5 m
    10 seconds 54.6 km/h 12.3 km 151 m +0 / -10 m
    30 seconds 53.2 km/h 19.3 km 443 m +0 / -29 m
    1 minute 48.8 km/h 19.1 km 813 m +0 / -55 m
    4 minutes 37.6 km/h 19.2 km 2507 m +3 / -133 m
    5 minutes 38.2 km/h 19.0 km 3184 m +6 / -154 m
    10 minutes 35.4 km/h 19.1 km 5897 m +40 / -185 m
    20 minutes 32.7 km/h 19.0 km 10.9 km +106 / -231 m
    30 minutes 32.1 km/h 19.0 km 16.1 km +159 / -314 m
    1 hour 29.5 km/h 19.0 km 29.5 km +307 / -531 m