Avg HR
155 BPM , 74.9%
Max HR
195 BPM , 94.2%
Route
christian 190411
Distance
96.0 km
Ascent
928 m (9.7 m/km)
Descent
926 m
Max altitude
210 m
Start time
9:44 a.m.
Date
April 19, 2011
Max Speed
70.3 km/h
Temperature
13 ℃
Min Temperature
11 ℃
Max Temperature
20 ℃
Calories
1629 kcal (0.2 kg bodyfat)
Avg Pedaling Cadence
81 RPM
Avg Cadence
77 RPM
  • Max Cadence
    124 RPM
  • Avg Pedaling Power
    199 W 82.9% FTP
    Avg Power
    183 W
    Normalized Power
    218 W
    Intensity Factor
    0.908
    TSS
    259
    Max Power
    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

    Relative Intensity (RI)
    0.9
    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

    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 writes:

      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 Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    09:44, 0 km 01:42:32 50.6 km +504/-466 m 28.6 km/h 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/h 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/h 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/h 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/h 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/h 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/h 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/h 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/h 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/h 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/h 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/h 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/h 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/h 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/h 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/h 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/h 23 W 9.6% 0.3 W/kg 53 W 73.4% 72 RPM 97 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 42 minutes 10 seconds 22.4%
    2 (55% - 75%) 45 minutes 30 seconds 24.2%
    3 (75% - 90%) 38 minutes 17 seconds 20.3%
    4 (90% - 105%) 28 minutes 50 seconds 15.3%
    5 (105% - 121%) 16 minutes 7 seconds 8.6%
    6 (121% - 150%) 11 minutes 21 seconds 6.0%
    7 (150% - 6 minutes 10 seconds 3.3%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 5 minutes 43 seconds 3.0%
    1 (60% - 72%) 57 minutes 17 seconds 30.4%
    2 (72% - 82%) 1 hour 27 minutes 36 seconds 46.5%
    3 (82% - 87%) 31 minutes 6 seconds 16.5%
    4 (87% - 92%) 5 minutes 29 seconds 2.9%
    5 (92% - 97%) 1 minute 14 seconds 0.7%

    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
    4.1 km 2.4 km 54 m 2.3 % 06:23 22.1 km/h 204.2 W 189.4 W 2.9 W/kg
    5
    70.5%
    17.3 km 7.8 km 208 m 2.7 % 18:47 24.9 km/h 229.9 W 248.2 W 3.3 W/kg 664
    3
    79.7%
    Uskedalen 20.2 km 4.9 km 173 m 3.5 % 12:27 23.7 km/h 258 W 273.7 W 3.7 W/kg 834
    3
    84.1%
    35.6 km 3.7 km 88 m 2.4 % 10:11 21.9 km/h 180.6 W 189.8 W 2.6 W/kg
    4
    72.9%
    89.1 km 1.5 km 58 m 3.9 % 05:27 16.4 km/h 165.7 W 180.6 W 2.4 W/kg
    5
    76.3%
    Stripo 89.2 km 1.4 km 56 m 3.9 % 05:22 16.1 km/h 166 W 177.2 W 2.4 W/kg 626
    5
    76.3%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 761 W 10.9 W/kg 77.2 km 37 m +1 / -0 m
    10 seconds 606 W 8.7 W/kg 55.3 km 94 m +3 / -0 m
    30 seconds 487 W 7.0 W/kg 6.8 km 494 m +0 / -15 m
    1 minute 416 W 5.9 W/kg 24.5 km 420 m +23 / -0 m
    4 minutes 334 W 4.8 W/kg 23.3 km 1690 m +74 / -0 m
    5 minutes 317 W 4.5 W/kg 22.9 km 2123 m +86 / -0 m
    10 minutes 267 W 3.8 W/kg 20.9 km 4083 m +139 / -0 m
    20 minutes 225 W 3.2 W/kg 16.5 km 8520 m +210 / -7 m
    30 minutes 211 W 3.0 W/kg 10.8 km 14.2 km +264 / -73 m
    1 hour 200 W 2.9 W/kg 56.6 km 33.1 km +256 / -233 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 69.5 km/h 7.3 km 96 m +0 / -2 m
    10 seconds 68.9 km/h 7.2 km 191 m +0 / -5 m
    30 seconds 65.9 km/h 7.1 km 549 m +0 / -18 m
    1 minute 63.5 km/h 6.9 km 1058 m +0 / -41 m
    4 minutes 42.1 km/h 40.2 km 2805 m +7 / -87 m
    5 minutes 40.9 km/h 39.6 km 3407 m +7 / -94 m
    10 minutes 38.0 km/h 64.5 km 6332 m +12 / -35 m
    20 minutes 37.5 km/h 61.1 km 12.5 km +36 / -52 m
    30 minutes 36.4 km/h 57.6 km 18.2 km +62 / -95 m
    1 hour 33.4 km/h 59.4 km 33.4 km +253 / -265 m