Avg HR
135 BPM , 69.2%
Max HR
183 BPM , 93.8%
Route
tor 220411
Distance
111.6 km
Ascent
1050 m (9.4 m/km)
Descent
1050 m
Max altitude
211 m
Start time
10:07 a.m.
Date
April 22, 2011
Max Speed
67.5 km/h
Temperature
17 ℃
Min Temperature
10 ℃
Max Temperature
20 ℃
Calories
1956 kcal (0.3 kg bodyfat)
Avg Pedaling Cadence
74 RPM
Avg Cadence
68 RPM
  • Max Cadence
    161 RPM
  • Avg Pedaling Power
    220 W 69.8% FTP
    Avg Power
    195 W
    Normalized Power
    245 W
    Intensity Factor
    0.778
    TSS
    221
    Max Power
    1106 W
    xPower
    230 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

    195

    Kjempekjekk trening med opptil sju personar på hjul. Litt ymse rulle/spurt/drag/leik innimellom.

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    • Tor Hveem writes:

      Kjempekjekk trening med opptil sju personar på hjul. Litt ymse rulle/spurt/drag/leik innimellom.


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    Zoom Start Duration Length Elevation Speed Avg power FTP % Avg power/kg Max power Avg HR Avg cadence Max cadence
    10:07, 0.0 km 03:39:29 111.6 km +1053/-1053 m 30.5 km/h 195 W 61.9% 2.3 W/kg 1106 W 69.2% 73 RPM 161 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 1 hour 28 minutes 9 seconds 40.2%
    2 (55% - 75%) 58 minutes 28 seconds 26.6%
    3 (75% - 90%) 33 minutes 2 seconds 15.1%
    4 (90% - 105%) 18 minutes 23 seconds 8.4%
    5 (105% - 121%) 10 minutes 6 seconds 4.6%
    6 (121% - 150%) 7 minutes 21 seconds 3.3%
    7 (150% - 4 minutes 14 seconds 1.9%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 28 minutes 12 seconds 12.8%
    1 (60% - 72%) 1 hour 52 minutes 45 seconds 51.4%
    2 (72% - 82%) 1 hour 4 minutes 16 seconds 29.3%
    3 (82% - 87%) 8 minutes 9 seconds 3.7%
    4 (87% - 92%) 5 minutes 55 seconds 2.7%
    5 (92% - 97%) 26 seconds 0.2%

    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
    0.4 km 1.8 km 49 m 2.8 % 05:48 18.5 km/h 195.0 W 190.4 W 2.3 W/kg
    5
    69.2%
    50.0 km 3.6 km 88 m 2.5 % 08:48 24.4 km/h 235.3 W 260.9 W 2.8 W/kg
    4
    71.8%
    67.4 km 5.0 km 180 m 3.6 % 12:46 23.6 km/h 301.7 W 315.5 W 3.6 W/kg 846
    3
    78.5%
    Uskedalen 67.4 km 5.0 km 174 m 3.5 % 12:33 23.7 km/h 303 W 312.2 W 3.6 W/kg 832
    3
    78.5%
    Stripo 89.7 km 1.4 km 55 m 3.9 % 04:01 21.2 km/h 272 W 288.9 W 3.2 W/kg 822
    5
    77.9%
    89.7 km 1.4 km 54 m 4.0 % 03:53 21.1 km/h 275.6 W 294.4 W 3.2 W/kg
    5
    77.9%
    95.0 km 1.4 km 44 m 3.2 % 04:49 17.7 km/h 203.5 W 196.8 W 2.4 W/kg
    5
    70.3%
    99.9 km 1.5 km 59 m 3.9 % 05:37 16.5 km/h 221.7 W 210.7 W 2.6 W/kg
    5
    69.2%
    Reset 100.2 km 1.3 km 51 m 4.0 % 04:50 15.7 km/h 219 W 205.9 W 2.6 W/kg 633
    5
    69.2%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 973 W 11.5 W/kg 45.2 km 81 m +0 / -2 m
    10 seconds 896 W 10.6 W/kg 82.9 km 89 m +6 / -0 m
    30 seconds 671 W 7.9 W/kg 82.8 km 258 m +17 / -0 m
    1 minute 527 W 6.2 W/kg 71.9 km 426 m +24 / -0 m
    4 minutes 425 W 5.0 W/kg 70.8 km 1627 m +76 / -0 m
    5 minutes 390 W 4.6 W/kg 70.3 km 2069 m +86 / -0 m
    10 minutes 316 W 3.7 W/kg 68.3 km 4090 m +140 / -0 m
    20 minutes 262 W 3.1 W/kg 63.3 km 9030 m +220 / -34 m
    30 minutes 236 W 2.8 W/kg 57.6 km 14.7 km +272 / -72 m
    1 hour 215 W 2.5 W/kg 42.1 km 30.2 km +395 / -205 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 67.1 km/h 97.6 km 93 m +0 / -4 m
    10 seconds 66.4 km/h 97.5 km 184 m +0 / -9 m
    30 seconds 61.1 km/h 97.5 km 509 m +0 / -21 m
    1 minute 59.9 km/h 97.4 km 998 m +0 / -42 m
    4 minutes 46.8 km/h 72.5 km 3117 m +1 / -106 m
    5 minutes 46.3 km/h 72.8 km 3857 m +1 / -128 m
    10 minutes 41.1 km/h 72.5 km 6856 m +1 / -197 m
    20 minutes 36.0 km/h 72.7 km 12.0 km +65 / -229 m
    30 minutes 35.6 km/h 72.4 km 17.8 km +108 / -288 m
    1 hour 31.9 km/h 2.7 km 31.9 km +213 / -245 m