Avg HR
143 BPM , 73.3%
Max HR
180 BPM , 92.3%
Route
skistua-drag
Distance
37.3 km
Ascent
989 m (26.5 m/km)
Descent
994 m
Min altitude
154 m
Max altitude
479 m
Start time
6:14 p.m.
Date
May 5, 2015
Max Speed
67.0 km/h
Temperature
9 ℃
Min Temperature
8 ℃
Max Temperature
18 ℃
Calories
828 kcal (0.1 kg bodyfat)
Avg Pedaling Cadence
66 RPM
Avg Cadence
68 RPM
  • Max Cadence
    119 RPM
  • Avg Pedaling Power
    267 W 83.2% FTP
    Avg Power
    195 W
    Normalized Power
    257 W
    Intensity Factor
    0.801
    TSS
    94
    Max Power
    831 W
    xPower
    245 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

    86

    Tenkte å trene sammen med Trønderekspressen opp til skistua. Treningen var individuell og jeg var faseforskjøvet til de andre. Fikk meg da tre drag opp til toppen. God temperatur men en del vind.

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    • Martin Osmundsvåg writes:

      Tenkte å trene sammen med Trønderekspressen opp til skistua. Treningen var individuell og jeg var faseforskjøvet til de andre. Fikk meg da tre drag opp til toppen. God temperatur men en del vind.


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    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    18:14, 0 km 01:28:12 37.3 km +994/-999 m 25.4 km/h 199 W 62.0% 2.4 W/kg 831 W 73.3% 67 RPM 119 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 31 minutes 6 seconds 35.3%
    2 (55% - 75%) 11 minutes 46 seconds 13.3%
    3 (75% - 90%) 19 minutes 10 seconds 21.7%
    4 (90% - 105%) 19 minutes 17 seconds 21.9%
    5 (105% - 121%) 5 minutes 53 seconds 6.7%
    6 (121% - 150%) 1 minute 20 seconds 1.5%
    7 (150% - 21 seconds 0.4%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 22 minutes 4 seconds 25.0%
    1 (60% - 72%) 15 minutes 36 seconds 17.7%
    2 (72% - 82%) 33 minutes 38 seconds 38.1%
    3 (82% - 87%) 14 minutes 42 seconds 16.7%
    4 (87% - 92%) 2 minutes 53 seconds 3.3%

    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
    4.4 km 4.5 km 275 m 6.1 % 14:56 18.0 km/h 293.6 W 328.1 W 3.6 W/kg 1107
    3
    85.1%
    Ferista - Skist... 4.5 km 4.2 km 267 m 6.3 % 14:07 17.5 km/h 304 W 325.3 W 3.7 W/kg 1135
    3
    85.1%
    Ferista-Skistua 4.5 km 4.2 km 266 m 6.3 % 14:03 17.5 km/h 304 W 325.2 W 3.7 W/kg 1136
    3
    85.1%
    Fjellseter-Skis... 7.8 km 1.0 km 85 m 8.4 % 03:48 15.8 km/h 345 W 369.4 W 4.2 W/kg 1342
    4
    89.7%
    13.9 km 4.3 km 268 m 6.2 % 15:31 16.8 km/h 276.9 W 303.8 W 3.4 W/kg 1037
    3
    83.1%
    Fjellseter-Skis... 17.1 km 1.0 km 82 m 8.1 % 04:15 13.7 km/h 304 W 308.6 W 3.7 W/kg 1158
    4
    85.6%
    23.2 km 4.3 km 268 m 6.2 % 15:45 16.4 km/h 269.5 W 298.5 W 3.3 W/kg 1023
    3
    82.6%
    Fjellseter-Skis... 26.4 km 1.0 km 85 m 8.4 % 04:22 13.0 km/h 294 W 301.5 W 3.6 W/kg 1168
    4
    84.6%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 672 W 8.2 W/kg 32.5 km 25 m +1 / -0 m
    10 seconds 669 W 8.2 W/kg 32.5 km 59 m +3 / -0 m
    30 seconds 407 W 5.0 W/kg 32.4 km 178 m +9 / -0 m
    1 minute 374 W 4.6 W/kg 7.8 km 266 m +22 / -0 m
    4 minutes 343 W 4.2 W/kg 7.7 km 1079 m +88 / -0 m
    5 minutes 327 W 4.0 W/kg 7.4 km 1342 m +104 / -0 m
    10 minutes 308 W 3.8 W/kg 6.0 km 2753 m +195 / -0 m
    20 minutes 232 W 2.8 W/kg 10.1 km 7962 m +274 / -182 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 66.2 km/h 9.7 km 91 m +0 / -9 m
    10 seconds 65.8 km/h 9.7 km 181 m +0 / -16 m
    30 seconds 63.7 km/h 9.5 km 527 m +0 / -44 m
    1 minute 61.3 km/h 9.3 km 1018 m +0 / -77 m
    4 minutes 55.8 km/h 27.8 km 3735 m +0 / -237 m
    5 minutes 53.1 km/h 27.6 km 4439 m +3 / -271 m
    10 minutes 37.7 km/h 27.5 km 6326 m +42 / -296 m
    20 minutes 25.9 km/h 9.0 km 8758 m +248 / -275 m