###### Puls
155 Slag/m , 74,9%
###### Makspuls
195 Slag/m , 94,2%
christian 190411
96,0 km
928 m (9,7 m/km)
926 m
210 m
09:44
19. april 2011
70,3 km/t
13 ℃
11 ℃
20 ℃
###### Calories
1629 kcal (0,2 kg kroppsfeitt)
81 RPM
77 RPM
124 RPM
• ###### Tråkkeffekt
199 W 82,9% FTP
183 W
218 W
0,908
259
1012 W
###### xPower
206 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

0,9
###### BikeScoreBikeScore 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
231

Flott økt med Gunnar, Tor og Kjetil. Vart litt bakkeguff og tempokjøring. Gunnar tok liksågodt ein salto inn i eit blomsterbed på Årsnes. Godt han slapp unna med skrekken

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• christian skriv:

Flott økt med Gunnar, Tor og Kjetil. Vart litt bakkeguff og tempokjøring. Gunnar tok liksågodt ein salto inn i eit blomsterbed på Årsnes. Godt han slapp unna med skrekken

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Zoom Start Tid Lengd Høgd Fart Gj. effekt FTP % Gj. effekt/kg Maks effekt Puls Avg cadence Makskadens
09:44, 0 km 01:42:32 50,6 km +504/-466 m 28,6 km/t 28 W 11,7% 0,4 W/kg 70 W 72,5% 81 RPM 124 RPM
11:50, 50,6 km 01:41 1,2 km +2/-2 m 41,7 km/t 41 W 17,1% 0,6 W/kg 45 W 87,0% 98 RPM 108 RPM
11:52, 51,7 km 20:59 10,6 km +30/-46 m 33,3 km/t 33 W 13,8% 0,5 W/kg 63 W 74,4% 82 RPM 109 RPM
12:41, 62,3 km 02:02 1,3 km +2/ 38,9 km/t 38 W 15,8% 0,5 W/kg 44 W 83,6% 87 RPM 97 RPM
12:43, 63,7 km 04:36 2,8 km +17/-31 m 36,6 km/t 36 W 15% 0,5 W/kg 53 W 77,8% 83 RPM 97 RPM
12:48, 66,5 km 02:06 1,4 km +1/-2 m 38,4 km/t 38 W 15,8% 0,5 W/kg 41 W 84,1% 99 RPM 104 RPM
12:50, 67,8 km 04:17 2,7 km +4/-2 m 37,5 km/t 37 W 15,4% 0,5 W/kg 42 W 80,2% 89 RPM 105 RPM
12:55, 70,5 km 02:02 1,2 km +10/-7 m 35,7 km/t 35 W 14,6% 0,5 W/kg 49 W 85,0% 92 RPM 105 RPM
12:57, 71,7 km 04:24 2,6 km +9/-4 m 36,1 km/t 36 W 15% 0,5 W/kg 50 W 80,2% 88 RPM 105 RPM
13:01, 74,4 km 02:57 1,7 km +17/-23 m 34,1 km/t 34 W 14,2% 0,5 W/kg 46 W 82,6% 87 RPM 101 RPM
13:04, 76,0 km 07:24 4,1 km +43/-46 m 33,4 km/t 33 W 13,8% 0,5 W/kg 50 W 81,2% 84 RPM 110 RPM
13:11, 80,2 km 02:02 1,0 km +15/-2 m 29,4 km/t 29 W 12,1% 0,4 W/kg 40 W 84,1% 88 RPM 101 RPM
13:13, 81,2 km 05:26 2,6 km +50/-20 m 28,4 km/t 28 W 11,7% 0,4 W/kg 49 W 81,6% 78 RPM 96 RPM
13:19, 83,7 km 02:02 1,2 km +11/-21 m 34,9 km/t 34 W 14,2% 0,5 W/kg 54 W 84,5% 91 RPM 106 RPM
13:21, 84,9 km 04:25 2,8 km +8/-31 m 37,7 km/t 37 W 15,4% 0,5 W/kg 46 W 76,8% 82 RPM 95 RPM
13:25, 87,7 km 02:03 1,4 km -14 m 41,5 km/t 41 W 17,1% 0,6 W/kg 51 W 83,6% 91 RPM 97 RPM
13:27, 89,1 km 17:09 6,8 km +95/-55 m 23,9 km/t 23 W 9,6% 0,3 W/kg 53 W 73,4% 72 RPM 97 RPM

### Tid i effekt-soner

Sone Tid %
1 (0% - 55%) 42 minutt 10 sekund 22,4%
2 (55% - 75%) 45 minutt 30 sekund 24,2%
3 (75% - 90%) 38 minutt 17 sekund 20,3%
4 (90% - 105%) 28 minutt 50 sekund 15,3%
5 (105% - 121%) 16 minutt 7 sekund 8,6%
6 (121% - 150%) 11 minutt 21 sekund 6,0%
7 (150% - 6 minutt 10 sekund 3,3%

### Tid i puls-soner

Sone Tid %
0 (0% - 60%) 5 minutt 43 sekund 3,0%
1 (60% - 72%) 57 minutt 17 sekund 30,4%
2 (72% - 82%) 1 time 27 minutt 36 sekund 46,5%
3 (82% - 87%) 31 minutt 6 sekund 16,5%
4 (87% - 92%) 5 minutt 29 sekund 2,9%
5 (92% - 97%) 1 minutt 14 sekund 0,7%

### Fartsdistribusjon

Namn Start Lengd Stigning % Tid Fart Gj. effekt Est. effekt W/kg VAM Kategori Puls
4,1 km 2,4 km 54 m 2,3 % 06:23 22,1 km/t 204,2 W 189,4 W 2,9 W/kg 70,5%
17,3 km 7,8 km 208 m 2,7 % 18:47 24,9 km/t 229,9 W 248,2 W 3,3 W/kg 664 79,7%
Uskedalen 20,2 km 4,9 km 173 m 3,5 % 12:27 23,7 km/t 258 W 273,7 W 3,7 W/kg 834 84,1%
35,6 km 3,7 km 88 m 2,4 % 10:11 21,9 km/t 180,6 W 189,8 W 2,6 W/kg 72,9%
89,1 km 1,5 km 58 m 3,9 % 05:27 16,4 km/t 165,7 W 180,6 W 2,4 W/kg 76,3%
Stripo 89,2 km 1,4 km 56 m 3,9 % 05:22 16,1 km/t 166 W 177,2 W 2,4 W/kg 626 76,3%
Zoom Tid Effekt Gj. effekt/kg Start Lengd Høgd
5 sekund 761 W 10,9 W/kg 77,2 km 37 m +1 / -0 m
10 sekund 606 W 8,7 W/kg 55,3 km 94 m +3 / -0 m
30 sekund 487 W 7,0 W/kg 6,8 km 494 m +0 / -15 m
1 minutt 416 W 5,9 W/kg 24,5 km 420 m +23 / -0 m
4 minutt 334 W 4,8 W/kg 23,3 km 1690 m +74 / -0 m
5 minutt 317 W 4,5 W/kg 22,9 km 2123 m +86 / -0 m
10 minutt 267 W 3,8 W/kg 20,9 km 4083 m +139 / -0 m
20 minutt 225 W 3,2 W/kg 16,5 km 8520 m +210 / -7 m
30 minutt 211 W 3,0 W/kg 10,8 km 14.2 km +264 / -73 m
1 time 200 W 2,9 W/kg 56,6 km 33.1 km +256 / -233 m
Zoom Tid Fart Start Lengd Høgd
5 sekund 69,5 km/t 7,3 km 96 m +0 / -2 m
10 sekund 68,9 km/t 7,2 km 191 m +0 / -5 m
30 sekund 65,9 km/t 7,1 km 549 m +0 / -18 m
1 minutt 63,5 km/t 6,9 km 1058 m +0 / -41 m
4 minutt 42,1 km/t 40,2 km 2805 m +7 / -87 m
5 minutt 40,9 km/t 39,6 km 3407 m +7 / -94 m
10 minutt 38,0 km/t 64,5 km 6332 m +12 / -35 m
20 minutt 37,5 km/t 61,1 km 12.5 km +36 / -52 m
30 minutt 36,4 km/t 57,6 km 18.2 km +62 / -95 m
1 time 33,4 km/t 59,4 km 33.4 km +253 / -265 m