Avg HR
150 BPM , 75%
Max HR
185 BPM , 92.5%
Route
Romaskin 2k test
Distance
9.5 km
Start time
2:02 p.m.
Date
Dec. 14, 2016
Max Speed
15.9 km/h
Calories
648 kcal (0.1 kg bodyfat)
Avg Pedaling Power
147 W
Avg Power
147 W
Normalized Power
163 W
Max Power
242 W
xPower
159 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

Ble mye snakk om 2 km, så måtte prøve. Varmet opp i 5 km, så prøvde jeg å holde meg under 2min/500m over 2km, klarte det, men smertefritt var det ikke. Litt småforkjølet, uten at jeg følte at det hemmet meg veldig. Sikkert litt å gå på, jeg lå jo ikke å vrei meg på gulvet etterpå, som Martin valgte å poengtere.


Loading graph...


spinner
Loading selection information...
  • m
  • m
  • BPM
  • BPM
  • BPM
  • deg
  • VAM
  • km/h
  • km/h
  • km/h
  • RPM
  • RPM
  • RPM
  • W
  • W
  • W
  • W
  • W
  • Kent Rune Klungerbo writes:

    Ble mye snakk om 2 km, så måtte prøve. Varmet opp i 5 km, så prøvde jeg å holde meg under 2min/500m over 2km, klarte det, men smertefritt var det ikke. Litt småforkjølet, uten at jeg følte at det hemmet meg veldig. Sikkert litt å gå på, jeg lå jo ikke å vrei meg på gulvet etterpå, som Martin valgte å poengtere.


Login (or Sign Up) to leave a comment
Zoom Start Tid Lengd Elevation Fart Gj. effekt Avg power/kg Maks effekt Puls
14:02, 0.0 km 05:00 1.1 km 12.8 km/h 140 W 1.5 W/kg 182 W 64.5%
14:07, 1.1 km 04:59 1.1 km 13.6 km/h 151 W 1.6 W/kg 170 W 74%
14:12, 2.2 km 05:02 1.1 km 12.0 km/h 129 W 1.4 W/kg 159 W 71%
14:18, 3.3 km 05:02 1.1 km 12.1 km/h 128 W 1.4 W/kg 227 W 74%
14:24, 4.4 km 02:55 0.6 km 13.1 km/h 135 W 1.4 W/kg 169 W 76%
14:27, 5.0 km 02:04 0.5 km 15.4 km/h 217 W 2.3 W/kg 238 W 85%
14:29, 5.5 km 05:00 1.3 km 15.3 km/h 217 W 2.3 W/kg 235 W 89.5%
14:34, 6.8 km 44 0.2 km 15.8 km/h 227 W 2.4 W/kg 242 W 92%
14:35, 7.0 km 04:16 0.8 km 10.7 km/h 111 W 1.2 W/kg 242 W 74.5%
14:40, 7.8 km 05:00 1.0 km 12.5 km/h 118 W 1.2 W/kg 145 W 74%
14:45, 8.9 km 02:57 0.6 km 13.2 km/h 139 W 1.5 W/kg 158 W 78.5%

Time in HR zones

Zone Duration %
0 (0% - 60%) 1 minute 20 seconds 3.1%
1 (60% - 72%) 12 minutes 33 seconds 29.2%
2 (72% - 82%) 23 minutes 32 seconds 54.7%
3 (82% - 87%) 2 minutes 2 seconds 4.7%
4 (87% - 92%) 5 minutes 49 seconds 13.5%
5 (92% - 97%) 11 seconds 0.4%

Percentage of time spent in different HR, colored by zones

Power distribution

Speed distribution

Name Start Length Ascent % Duration Speed Avg power Est power W/kg VAM Category Avg HR
2000m romaskin 5.0 km 2.0 km 0 m 0 % 07:46 15.4 km/h 218 W 43.1 W 2.3 W/kg
5
88.5%
Zoom Duration Power Avg power/kg Start Length
5 seconds 242 W 2.6 W/kg 7.0 km 16 m
10 seconds 241 W 2.5 W/kg 7.0 km 16 m
30 seconds 234 W 2.5 W/kg 6.9 km 84 m
1 minute 230 W 2.4 W/kg 6.8 km 201 m
4 minutes 222 W 2.3 W/kg 5.0 km 1032 m
5 minutes 221 W 2.3 W/kg 5.0 km 1286 m
10 minutes 202 W 2.1 W/kg 4.6 km 2439 m
20 minutes 164 W 1.7 W/kg 2.6 km 4425 m
Zoom Duration Speed Start Length
5 seconds 18 km/h 6.8 km 22 m
10 seconds 16.6 km/h 5.1 km 45 m
30 seconds 16.1 km/h 5.1 km 131 m
1 minute 15.8 km/h 5.4 km 261 m
4 minutes 15.5 km/h 5.1 km 1031 m
5 minutes 15.5 km/h 5.0 km 1288 m
10 minutes 14.9 km/h 4.5 km 2480 m
20 minutes 13.3 km/h 2.6 km 4442 m