Avg HR
147 BPM , 82.6%Max HR
171 BPM , 96.1%Start time
12:13 p.m.Date
Oct. 27, 2015Max Speed
36288 km/hAvg Pedaling Cadence
37 RPMAvg Cadence
33 RPMMax Cadence
111 RPMAvg Pedaling Power
19 WAvg Power
19 WNormalized Power
20 WMax Power
57 WxPower
19 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
Dragvoll idrettssenter med A.
Pararoing på romaskin.
Dagsform: litt sliten, men forventa at det ville ordne seg etter kvart.
Mål for dagen var 1000m raskare enn gårsdagen.
Tempoet gjekk fint i starten, men eg fekk massiv smell av oksygengjeld med både svimling og hovudpine _under_ øvinga.
Måtte ta pause etter 5min.
Måtte kvile 15min før eg var i stand til å køyre bil. Har framleis hovudpine fem timar etter økta.
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vegard writes:
Dragvoll idrettssenter med A.
Pararoing på romaskin.
Dagsform: litt sliten, men forventa at det ville ordne seg etter kvart.Mål for dagen var 1000m raskare enn gårsdagen.
Tempoet gjekk fint i starten, men eg fekk massiv smell av oksygengjeld med både svimling og hovudpine _under_ øvinga.
Måtte ta pause etter 5min.Måtte kvile 15min før eg var i stand til å køyre bil. Har framleis hovudpine fem timar etter økta.
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Intervals
| Zoom | Start | Tid | Lengd | Elevation | Fart | Gj. effekt | Avg power/kg | Maks effekt | Puls | Avg cadence | Makskadens |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 12:13, 0 km | 05:00 | 0.6 km | 6.8 km/h | 18 W | 0.5 W/kg | 27 W | 81.5% | 26 RPM | 34 RPM | ||
| 12:18, 0.6 km | 06:14 | 0.5 km | km/h | 83.7% |
Time in HR zones
| Zone | Duration | % |
|---|---|---|
| 1 (60% - 72%) | 44 seconds | 6.5% |
| 2 (72% - 82%) | 2 minutes 37 seconds | 23.3% |
| 3 (82% - 87%) | 3 minutes 13 seconds | 28.6% |
| 4 (87% - 92%) | 2 minutes 47 seconds | 24.8% |
| 5 (92% - 97%) | 44 seconds | 6.5% |
Percentage of time spent in different HR, colored by zones
Power distribution
Cadence distribution
Speed distribution
| Zoom | Duration | Power | Avg power/kg | Start | Length |
|---|---|---|---|---|---|
| 5 seconds | 55 W | 1.4 W/kg | 1.0 km | 13 m | |
| 10 seconds | 52 W | 1.3 W/kg | 1.0 km | 26 m | |
| 30 seconds | 40 W | 1.0 W/kg | 1.0 km | 62 m | |
| 1 minute | 27 W | 0.7 W/kg | 0.9 km | 117 m | |
| 4 minutes | 20 W | 0.5 W/kg | 0.0 km | 461 m | |
| 5 minutes | 19 W | 0.5 W/kg | 0.0 km | 564 m | |
| 10 minutes | 17 W | 0.4 W/kg | 0.0 km | 1012 m |
| Zoom | Duration | Speed | Start | Length |
|---|---|---|---|---|
| 5 seconds | 10.1 km/h | 1.0 km | 13 m | |
| 10 seconds | 9.7 km/h | 1.0 km | 26 m | |
| 30 seconds | 8.0 km/h | 0.9 km | 66 m | |
| 1 minute | 7.6 km/h | 0.1 km | 125 m | |
| 4 minutes | 7.0 km/h | 0.0 km | 465 m | |
| 5 minutes | 6.8 km/h | 0.0 km | 564 m | |
| 10 minutes | 6.1 km/h | 0.0 km | 1012 m |