Avg HR
135 BPM , 67.5%
Max HR
178 BPM , 89%
Route
Skistua via Heimdal, fra Nardo
Distance
33.5 km
Ascent
609 m (18.2 m/km)
Descent
606 m
Min altitude
51 m
Max altitude
470 m
Start time
10:50 a.m.
Date
July 11, 2010
Max Speed
68.6 km/h
Calories
1538 kcal (0.2 kg bodyfat)
Avg Pedaling Cadence
69 RPM
Avg Cadence
58 RPM
  • Max Cadence
    139 RPM
  • Avg Pedaling Power
    205 W 74.5% FTP
    Avg Power
    171 W
    Normalized Power
    225 W
    Intensity Factor
    0.818
    TSS
    104
    Max Power
    933 W
    xPower
    210 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

    91

    Roligtur med Christian/saddlark + Vemund i tilhenger. Fikk tilogmed prøve på de siste hundre høydemeterne, kjente hvordan formen hans potensielt kan gå gjennom taket framover. Nesten så jeg må skaffe meg en sånn en (: Steike hælvete mye fluer oppover, sannsynligvis i samtog med innslaget av sauer overalt.

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    • Andreas Bach writes:

      Roligtur med Christian/saddlark + Vemund i tilhenger. Fikk tilogmed prøve på de siste hundre høydemeterne, kjente hvordan formen hans potensielt kan gå gjennom taket framover. Nesten så jeg må skaffe meg en sånn en (: Steike hælvete mye fluer oppover, sannsynligvis i samtog med innslaget av sauer overalt.


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    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    10:50, 0.0 km 23:42 9.9 km +170/-71 m 25.2 km/h 25 W 9.1% 0.3 W/kg 55 W 72%
    11:17, 0 km 44:56 11.9 km +229/-117 m 16.5 km/h 16 W 5.8% 0.2 W/kg 42 W 58.5%
    12:07, 21.9 km 08:32 1.5 km +96/ 10.3 km/h 10 W 3.6% 0.1 W/kg 23 W 83.5%
    12:39, 0 km 16:05 10.1 km +45/-408 m 39.0 km/h 39 W 14.2% 0.4 W/kg 69 W 73%

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 47 minutes 50.4%
    2 (55% - 75%) 22 minutes 28 seconds 24.1%
    3 (75% - 90%) 10 minutes 53 seconds 11.7%
    4 (90% - 105%) 7 minutes 26 seconds 8.0%
    5 (105% - 121%) 3 minutes 46 seconds 4.0%
    6 (121% - 150%) 2 minutes 10 seconds 2.3%
    7 (150% - 1 minute 21 seconds 1.4%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 30 minutes 2 seconds 32.2%
    1 (60% - 72%) 32 minutes 4 seconds 34.4%
    2 (72% - 82%) 22 minutes 30 seconds 24.1%
    3 (82% - 87%) 9 minutes 18 seconds 10.0%
    4 (87% - 92%) 1 minute 10 seconds 1.3%

    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
    2.9 km 6.8 km 153 m 2.3 % 16:48 24.1 km/h 274.7 W 249.6 W 3.1 W/kg
    4
    77.5%
    Bjørndalen 2.9 km 4.8 km 125 m 2.6 % 12:13 23.7 km/h 286 W 263.0 W 3.3 W/kg 614
    4
    78%
    18.7 km 3.2 km 157 m 5.0 % 18:00 10.5 km/h 175.3 W 162.5 W 2.0 W/kg
    4
    62.5%
    Ferista-Skistua 18.9 km 4.3 km 259 m 6.0 % 26:13 10.7 km/h 198 W 194.5 W 2.3 W/kg 593
    3
    70%
    21.9 km 1.5 km 108 m 7.1 % 08:49 10.3 km/h 203.7 W 218.8 W 2.3 W/kg
    4
    84%
    31.6 km 1.5 km 40 m 2.7 % 04:04 22.2 km/h 284.6 W 246.2 W 3.2 W/kg
    5
    81%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 755 W 8.6 W/kg 24.2 km 74 m +0 / -4 m
    10 seconds 546 W 6.2 W/kg 22.6 km 50 m +3 / -0 m
    30 seconds 417 W 4.7 W/kg 32.7 km 153 m +10 / -0 m
    1 minute 347 W 3.9 W/kg 6.9 km 401 m +14 / -0 m
    4 minutes 311 W 3.5 W/kg 4.3 km 1549 m +45 / -0 m
    5 minutes 305 W 3.5 W/kg 4.3 km 1914 m +57 / -0 m
    10 minutes 294 W 3.3 W/kg 4.0 km 3851 m +109 / -1 m
    20 minutes 248 W 2.8 W/kg 1.3 km 8235 m +165 / -40 m
    30 minutes 146 W 1.7 W/kg 15.0 km 6829 m +212 / -62 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 68.1 km/h 24.4 km 95 m +0 / -4 m
    10 seconds 66.6 km/h 24.3 km 185 m +0 / -11 m
    30 seconds 63.6 km/h 24.3 km 530 m +0 / -31 m
    1 minute 62.4 km/h 24.3 km 1040 m +0 / -64 m
    4 minutes 57.1 km/h 24.2 km 3806 m +0 / -208 m
    5 minutes 54.7 km/h 23.5 km 4558 m +2 / -261 m
    10 minutes 45.9 km/h 23.5 km 7658 m +7 / -406 m
    20 minutes 24.9 km/h 0.4 km 8294 m +154 / -65 m
    30 minutes 18.7 km/h 10.0 km 9329 m +134 / -116 m