Avg HR
138 BPM , 74.6%
Max HR
199 BPM , 107.6%
Route
Grefsenkollen via Storo x4
Distance
39.2 km
Ascent
1071 m (27.4 m/km)
Descent
1081 m
Min altitude
68 m
Max altitude
368 m
Start time
5:50 p.m.
Date
July 31, 2014
Max Speed
70.9 km/h
Temperature
19 ℃
Min Temperature
18 ℃
Max Temperature
24 ℃
Calories
1126 kcal (0.1 kg bodyfat)
Avg Pedaling Cadence
71 RPM
Avg Cadence
72 RPM
  • Max Cadence
    107 RPM
  • Avg Pedaling Power
    201 W 100.5% FTP
    Avg Power
    148 W
    Normalized Power
    202 W
    Intensity Factor
    1.01
    TSS
    209
    Max Power
    566 W
    xPower
    198 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

    201

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    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    17:50, 0.0 km 09:29 2.5 km +50/-3 m 15.7 km/h 159 W 79.5% 2.3 W/kg 522 W 65.4% 76 RPM 99 RPM
    18:00, 2.5 km 09:06 0.0 km 0.1 km/h 117 W 58.5% 1.7 W/kg 117 W 48.6% 38 RPM 52 RPM
    18:09, 2.5 km 01:36 0.5 km +15/-7 m 18.8 km/h 180 W 90% 2.6 W/kg 238 W 63.2% 80 RPM 99 RPM
    18:10, 3.0 km 16:50 3.8 km +234/ 13.7 km/h 216 W 108% 3.1 W/kg 384 W 74.1% 70 RPM 92 RPM
    18:27, 6.8 km 05:57 4.1 km +1/-245 m 41.0 km/h 164 W 82% 2.4 W/kg 461 W 77.8% 76 RPM 107 RPM
    18:33, 10.9 km 01:41 0.5 km +10/-6 m 17.9 km/h 200 W 100% 2.9 W/kg 269 W 80.5% 75 RPM 93 RPM
    18:35, 11.4 km 14:56 3.8 km +238/ 15.4 km/h 249 W 124.5% 3.6 W/kg 566 W 84.3% 75 RPM 94 RPM
    18:50, 15.3 km 54 0.2 km +4/-1 m 12.2 km/h 46 W 23% 0.7 W/kg 289 W 86.5% 44 RPM 97 RPM
    18:51, 15.4 km 06:28 4.1 km +1/-248 m 37.7 km/h 65 W 32.5% 0.9 W/kg 185 W 69.2% 56 RPM 95 RPM
    18:57, 19.5 km 01:49 0.5 km +13/-8 m 16.5 km/h 156 W 78% 2.3 W/kg 225 W 65.4% 69 RPM 92 RPM
    18:59, 20.0 km 16:53 3.8 km +240/ 13.7 km/h 218 W 109% 3.2 W/kg 456 W 76.2% 71 RPM 95 RPM
    19:16, 23.8 km 30 0.1 km +3/ 14.3 km/h 82 W 41% 1.2 W/kg 208 W 89.7% 54 RPM 88 RPM
    19:16, 24.0 km 06:44 4.1 km +2/-250 m 36.5 km/h 89 W 44.5% 1.3 W/kg 281 W 100.5% 66 RPM 100 RPM
    19:23, 28.0 km 01:36 0.5 km +11/-7 m 19.1 km/h 168 W 84% 2.4 W/kg 223 W 74.6% 75 RPM 88 RPM
    19:25, 28.6 km 15:35 3.8 km +236/ 14.7 km/h 234 W 117% 3.4 W/kg 494 W 82.2% 74 RPM 101 RPM
    19:40, 32.4 km 30 0.1 km +1/ 11.7 km/h 97 W 48.5% 1.4 W/kg 183 W 93.0% 52 RPM 81 RPM
    19:41, 32.5 km 12:41 6.7 km +13/-306 m 31.7 km/h 118 W 59% 1.7 W/kg 357 W 65.9% 65 RPM 100 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 48 minutes 41 seconds 39.5%
    2 (55% - 75%) 21 minutes 38 seconds 17.6%
    3 (75% - 90%) 41 minutes 47 seconds 33.9%
    4 (90% - 105%) 9 minutes 7.3%
    5 (105% - 121%) 36 seconds 0.5%
    6 (121% - 150%) 59 seconds 0.8%
    7 (150% - 41 seconds 0.6%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 16 minutes 13.0%
    1 (60% - 72%) 29 minutes 28 seconds 23.9%
    2 (72% - 82%) 43 minutes 34.9%
    3 (82% - 87%) 21 minutes 48 seconds 17.7%
    4 (87% - 92%) 6 minutes 59 seconds 5.7%
    5 (92% - 97%) 1 minute 34 seconds 1.3%
    6 (97% - 100% 4 minutes 33 seconds 3.7%

    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
    0.7 km 1.8 km 44 m 2.4 % 06:30 16.9 km/h 140.8 W 135.3 W 2.0 W/kg
    5
    67.6%
    Storo-Skeidbane... 2.5 km 4.4 km 250 m 5.7 % 27:33 9.5 km/h 141 W 135.7 W 2.0 W/kg 544
    3
    64.9%
    2.9 km 3.9 km 239 m 6.1 % 17:07 13.7 km/h 213.9 W 214.0 W 3.1 W/kg 840
    3
    73.5%
    Skeidbanen til ... 3.0 km 3.9 km 235 m 6.1 % 16:54 13.7 km/h 215 W 212.8 W 3.1 W/kg 834
    3
    73.5%
    Grefsenkollen 5.0 km 1.9 km 116 m 6.2 % 07:45 14.6 km/h 232 W 230.3 W 3.4 W/kg 898
    4
    77.8%
    Første sving ne... 6.8 km 0.0 km 0 m 0 % 02 13.8 km/h 294 W 30.1 W 4.3 W/kg
    5
    74.6%
    Første sving ne... 6.8 km 0.0 km 0 m 0 % 02 13.6 km/h 343 W 29.4 W 5.0 W/kg
    5
    71.9%
    Første sving ne... 6.8 km 0.2 km 2 m 1.2 % 40 14.5 km/h 49 W 72.4 W 0.7 W/kg 180
    5
    73.0%
    Første sving ne... 7.0 km 0.0 km 0 m 0 % 02 41.1 km/h 371.0 W 5.4 W/kg
    5
    78.9%
    Storo-Skeidbane... 10.9 km 4.4 km 247 m 5.7 % 16:48 15.6 km/h 236 W 231.7 W 3.4 W/kg 882
    3
    83.2%
    11.4 km 4.0 km 244 m 6.2 % 15:28 15.3 km/h 242.9 W 244.4 W 3.5 W/kg 947
    3
    83.8%
    Skeidbanen til ... 11.4 km 3.8 km 239 m 6.2 % 14:58 15.4 km/h 249 W 247.6 W 3.6 W/kg 958
    3
    83.8%
    Grefsenkollen 13.4 km 1.9 km 117 m 6.2 % 06:58 16.3 km/h 265 W 262.5 W 3.8 W/kg 1008
    4
    87.6%
    Første sving ne... 15.2 km 0.0 km 0 m 0 % 02 21.7 km/h 515 W 75.4 W 7.5 W/kg
    5
    87.0%
    Første sving ne... 15.2 km 0.3 km 8 m 2.7 % 01:13 14.7 km/h 67 W 121.0 W 1.0 W/kg 395
    5
    85.4%
    Første sving ne... 15.5 km 0.1 km 0 m 0 % 10 44.8 km/h 471.6 W 6.8 W/kg
    5
    79.5%
    Storo-Skeidbane... 19.4 km 4.4 km 252 m 5.7 % 19:35 13.5 km/h 199 W 198.6 W 2.9 W/kg 772
    3
    74.1%
    19.9 km 4.0 km 244 m 6.2 % 17:21 13.7 km/h 213.2 W 215.8 W 3.1 W/kg 847
    3
    76.2%
    Skeidbanen til ... 20.0 km 3.9 km 240 m 6.2 % 16:56 13.7 km/h 217 W 216.5 W 3.1 W/kg 850
    3
    76.2%
    Grefsenkollen 21.9 km 1.9 km 119 m 6.2 % 07:52 14.6 km/h 231 W 233.0 W 3.3 W/kg 908
    4
    81.1%
    Første sving ne... 23.8 km 0.0 km 0 m 0 % 02 15.8 km/h 360 W 38.9 W 5.2 W/kg
    5
    82.7%
    Første sving ne... 23.8 km 0.0 km 0 m 0 % 02 15.6 km/h 370 W 38.0 W 5.4 W/kg
    5
    81.6%
    Første sving ne... 23.8 km 0.2 km 4 m 1.7 % 47 17.7 km/h 65 W 115.6 W 0.9 W/kg 306
    5
    88.6%
    Storo-Skeidbane... 27.9 km 4.4 km 250 m 5.7 % 18:10 14.6 km/h 213 W 214.8 W 3.1 W/kg 826
    3
    82.2%
    28.5 km 3.9 km 240 m 6.2 % 15:46 14.8 km/h 232.9 W 235.0 W 3.4 W/kg 916
    3
    82.2%
    Skeidbanen til ... 28.6 km 3.8 km 237 m 6.2 % 15:36 14.7 km/h 234 W 234.0 W 3.4 W/kg 912
    3
    82.2%
    Grefsenkollen 30.5 km 1.9 km 116 m 6.2 % 07:15 15.5 km/h 247 W 248.1 W 3.6 W/kg 960
    4
    84.9%
    Første sving ne... 32.3 km 0.0 km 0 m 0 % 02 19.4 km/h 452 W 58.8 W 6.6 W/kg
    5
    89.7%
    Første sving ne... 32.3 km 0.2 km 4 m 2.1 % 46 15.2 km/h 56 W 105.2 W 0.8 W/kg 313
    5
    91.4%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 553 W 8.0 W/kg 15.1 km 31 m +2 / -0 m
    10 seconds 538 W 7.8 W/kg 15.1 km 61 m +4 / -0 m
    30 seconds 434 W 6.3 W/kg 15.1 km 173 m +11 / -0 m
    1 minute 345 W 5 W/kg 14.9 km 329 m +20 / -0 m
    4 minutes 276 W 4 W/kg 14.1 km 1100 m +68 / -0 m
    5 minutes 271 W 3.9 W/kg 13.9 km 1354 m +84 / -0 m
    10 minutes 256 W 3.7 W/kg 12.6 km 2628 m +160 / -0 m
    20 minutes 204 W 3.0 W/kg 8.8 km 6404 m +247 / -126 m
    30 minutes 203 W 2.9 W/kg 5.0 km 10.2 km +361 / -251 m
    1 hour 181 W 2.6 W/kg 4.2 km 19.6 km +664 / -508 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 70.2 km/h 9.4 km 97 m +0 / -7 m
    10 seconds 68.4 km/h 9.3 km 189 m +0 / -15 m
    30 seconds 61.8 km/h 9.0 km 514 m +0 / -30 m
    1 minute 60.2 km/h 7.6 km 1004 m +0 / -65 m
    4 minutes 48.3 km/h 7.0 km 3219 m +0 / -212 m
    5 minutes 46.0 km/h 7.0 km 3836 m +0 / -241 m
    10 minutes 33.3 km/h 32.5 km 5544 m +10 / -282 m
    20 minutes 25.6 km/h 30.5 km 8544 m +130 / -305 m
    30 minutes 25.7 km/h 6.6 km 12.8 km +270 / -500 m
    1 hour 22.5 km/h 15.5 km 22.5 km +517 / -793 m