Avg HR
126 BPM , 64.6%
Max HR
177 BPM , 90.8%
Route
tor 130411
Distance
69.5 km
Ascent
586 m (8.4 m/km)
Descent
584 m
Min altitude
6 m
Max altitude
98 m
Start time
4:10 p.m.
Date
April 13, 2011
Max Speed
65.3 km/h
Temperature
9 ℃
Min Temperature
7 ℃
Max Temperature
17 ℃
Calories
1245 kcal (0.2 kg bodyfat)
Avg Pedaling Cadence
69 RPM
Avg Cadence
65 RPM
  • Max Cadence
    117 RPM
  • Avg Pedaling Power
    206 W 65.4% FTP
    Avg Power
    188 W
    Normalized Power
    223 W
    Intensity Factor
    0.708
    TSS
    126
    Max Power
    1213 W
    xPower
    209 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)
    0.7
    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

    111

    Litt slakk i dag. Vart litt ymse, litt spurt, litt sone2-drag. Litt moped-pace. Litt lapskaus.

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    • Tor Hveem writes:

      Litt slakk i dag. Vart litt ymse, litt spurt, litt sone2-drag. Litt moped-pace. Litt lapskaus.


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    Zoom Start Duration Length Elevation Speed Avg power FTP % Avg power/kg Max power Avg HR Avg cadence Max cadence
    16:10, 0.0 km 01:25:33 38.6 km +341/-341 m 27.1 km/h 173 W 54.9% 2.0 W/kg 1164 W 61.0% 67 RPM 115 RPM
    17:50, 38.6 km 03:42 2.6 km +4/-9 m 42.6 km/h 338 W 107.3% 3.9 W/kg 832 W 80% 78 RPM 90 RPM
    17:53, 41.2 km 05:39 2.5 km +15/-2 m 27.0 km/h 180 W 57.1% 2.1 W/kg 382 W 66.7% 70 RPM 87 RPM
    17:59, 43.7 km 20:02 10.2 km +80/-79 m 30.4 km/h 249 W 79.0% 2.9 W/kg 427 W 76.4% 78 RPM 117 RPM
    18:19, 53.9 km 35:43 15.6 km +148/-154 m 26.3 km/h 175 W 55.6% 2.0 W/kg 1213 W 64.1% 65 RPM 95 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 1 hour 3 minutes 42 seconds 42.3%
    2 (55% - 75%) 47 minutes 33 seconds 31.6%
    3 (75% - 90%) 23 minutes 59 seconds 15.9%
    4 (90% - 105%) 9 minutes 24 seconds 6.2%
    5 (105% - 121%) 2 minutes 56 seconds 1.9%
    6 (121% - 150%) 2 minutes 1 second 1.3%
    7 (150% - 1 minute 27 seconds 1.0%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 47 minutes 30 seconds 31.5%
    1 (60% - 72%) 1 hour 12 minutes 35 seconds 48.2%
    2 (72% - 82%) 27 minutes 59 seconds 18.6%
    3 (82% - 87%) 2 minutes 20 seconds 1.5%
    4 (87% - 92%) 38 seconds 0.4%

    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
    0.5 km 1.8 km 50 m 2.8 % 05:46 18.5 km/h 208.3 W 195.0 W 2.4 W/kg
    5
    67.7%
    26.1 km 3.7 km 89 m 2.4 % 10:35 21.0 km/h 200.0 W 207.4 W 2.3 W/kg
    4
    64.1%
    61.9 km 1.4 km 56 m 4.0 % 05:09 16.5 km/h 207.0 W 219.5 W 2.4 W/kg
    5
    64.6%
    Stripo 61.9 km 1.4 km 56 m 4.0 % 05:09 16.5 km/h 206 W 218.0 W 2.4 W/kg 652
    5
    64.6%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 1147 W 13.3 W/kg 32.3 km 79 m +0 / -3 m
    10 seconds 1057 W 12.3 W/kg 32.3 km 168 m +0 / -5 m
    30 seconds 517 W 6.0 W/kg 32.3 km 489 m +0 / -21 m
    1 minute 450 W 5.2 W/kg 38.9 km 742 m +2 / -4 m
    4 minutes 327 W 3.8 W/kg 38.7 km 2776 m +4 / -8 m
    5 minutes 298 W 3.5 W/kg 38.7 km 3254 m +7 / -8 m
    10 minutes 254 W 3.0 W/kg 43.5 km 5229 m +34 / -33 m
    20 minutes 250 W 2.9 W/kg 43.5 km 10.2 km +83 / -79 m
    30 minutes 245 W 2.8 W/kg 38.5 km 15.5 km +104 / -91 m
    1 hour 174 W 2.0 W/kg 0.3 km 26.4 km +272 / -235 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 65.1 km/h 32.5 km 90 m +0 / -3 m
    10 seconds 64.2 km/h 32.4 km 178 m +0 / -5 m
    30 seconds 58.7 km/h 32.4 km 489 m +0 / -20 m
    1 minute 54.6 km/h 32.0 km 909 m +0 / -51 m
    4 minutes 41.7 km/h 38.8 km 2783 m +4 / -8 m
    5 minutes 39.2 km/h 38.8 km 3263 m +7 / -8 m
    10 minutes 34.8 km/h 31.5 km 5786 m +4 / -89 m
    20 minutes 32.4 km/h 38.6 km 10.8 km +49 / -48 m
    30 minutes 31.2 km/h 38.1 km 15.6 km +102 / -91 m
    1 hour 28.0 km/h 9.3 km 27.9 km +211 / -254 m