Avg HR
140 BPM , 75.7%
Max HR
177 BPM , 95.7%
Route
jani 300411
Distance
67.1 km
Ascent
942 m (14.0 m/km)
Descent
990 m
Min altitude
29 m
Max altitude
493 m
Start time
1:14 p.m.
Date
April 30, 2011
Max Speed
62.9 km/h
Temperature
17 ℃
Min Temperature
14 ℃
Max Temperature
22 ℃
Calories
1216 kcal (0.2 kg bodyfat)
Avg Pedaling Cadence
80 RPM
Avg Cadence
82 RPM
  • Max Cadence
    134 RPM
  • Avg Pedaling Power
    170 W 85% FTP
    Avg Power
    186 W
    Normalized Power
    207 W
    Intensity Factor
    1.035
    TSS
    286
    Max Power
    825 W
    xPower
    198 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)
    1.0
    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

    262

    Finfin grunntemperatur, noe vind fra nordøst som sikkert ville vært guffen om jeg ikke generelt tok det rolig.

    Guffet godt på opp til Tryvannstårnet, ble kortvarig heftet ved Øvresetertjern, der en bil skulle presse seg ned samtidig som en russebil var på vei opp gjennom trafikkslusen.

    Generelt fornøyd!

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    • Jan I writes:

      Finfin grunntemperatur, noe vind fra nordøst som sikkert ville vært guffen om jeg ikke generelt tok det rolig.

      Guffet godt på opp til Tryvannstårnet, ble kortvarig heftet ved Øvresetertjern, der en bil skulle presse seg ned samtidig som en russebil var på vei opp gjennom trafikkslusen.

      Generelt fornøyd!


    Login (or Sign Up) to leave a comment
    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    13:14, 0.0 km 14:04 4.0 km +107/-8 m 16.9 km/h 192 W 96% 2.7 W/kg 408 W 75.7% 84 RPM 102 RPM
    13:28, 4.0 km 16:38 8.2 km +51/-67 m 29.5 km/h 196 W 98% 2.8 W/kg 497 W 78.4% 87 RPM 102 RPM
    13:45, 12.1 km 13:44 8.2 km +56/-67 m 35.8 km/h 233 W 116.5% 3.3 W/kg 795 W 84.3% 91 RPM 134 RPM
    13:58, 20.3 km 18:54 7.8 km +98/-142 m 24.8 km/h 168 W 84% 2.4 W/kg 373 W 72.4% 78 RPM 111 RPM
    14:19, 28.1 km 21:55 5.6 km +374/-1 m 15.5 km/h 274 W 137% 3.9 W/kg 539 W 89.2% 87 RPM 106 RPM
    14:41, 33.8 km 48 0.2 km +11/ 17.6 km/h 237 W 118.5% 3.3 W/kg 380 W 93.5% 77 RPM 102 RPM
    14:42, 34.0 km 29:32 12.3 km +109/-456 m 25.1 km/h 154 W 77% 2.2 W/kg 825 W 70.3% 77 RPM 131 RPM
    15:22, 46.4 km 20:29 8.2 km +69/-69 m 24.0 km/h 144 W 72% 2.0 W/kg 283 W 70.3% 78 RPM 108 RPM
    15:43, 54.6 km 16:14 8.2 km +59/-64 m 30.4 km/h 144 W 72% 2.0 W/kg 271 W 71.4% 82 RPM 104 RPM
    15:59, 62.8 km 08:11 4.3 km +11/-120 m 31.5 km/h 118 W 59% 1.7 W/kg 297 W 66.5% 75 RPM 117 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 49 minutes 42 seconds 31.0%
    2 (55% - 75%) 50 minutes 15 seconds 31.3%
    3 (75% - 90%) 22 minutes 59 seconds 14.3%
    4 (90% - 105%) 16 minutes 1 second 10.0%
    5 (105% - 121%) 15 minutes 39 seconds 9.8%
    6 (121% - 150%) 5 minutes 7 seconds 3.2%
    7 (150% - 1 minute 40 seconds 1.0%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 2 minutes 48 seconds 1.7%
    1 (60% - 72%) 1 hour 22 minutes 43 seconds 51.5%
    2 (72% - 82%) 46 minutes 9 seconds 28.8%
    3 (82% - 87%) 15 minutes 47 seconds 9.8%
    4 (87% - 92%) 13 minutes 25 seconds 8.4%
    5 (92% - 97%) 31 seconds 0.3%

    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
    0.0 km 3.2 km 104 m 3.3 % 12:14 15.5 km/h 187.2 W 150.7 W 2.6 W/kg
    4
    75.1%
    Ring 3 - Brekke... 2.3 km 1.0 km 50 m 5.0 % 04:17 14.1 km/h 219 W 186.1 W 3.1 W/kg 700
    5
    80.5%
    25.7 km 1.2 km 44 m 3.6 % 04:17 17.2 km/h 174.7 W 183.6 W 2.5 W/kg
    5
    74.1%
    27.7 km 6.3 km 405 m 6.5 % 24:18 15.5 km/h 268.6 W 258.7 W 3.8 W/kg 1001
    2
    88.1%
    Klatringen til ... 28.1 km 5.6 km 373 m 6.6 % 22:00 15.5 km/h 273 W 262.8 W 3.8 W/kg 1017
    2
    88.6%
    42.9 km 2.7 km 91 m 3.4 % 11:31 14.2 km/h 158.2 W 137.6 W 2.2 W/kg
    4
    71.4%
    Ring 3 - Brekke... 44.6 km 1.0 km 57 m 5.6 % 05:19 11.6 km/h 165 W 164.8 W 2.3 W/kg 643
    5
    71.9%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 770 W 10.8 W/kg 36.9 km 63 m +0 / -2 m
    10 seconds 726 W 10.2 W/kg 14.8 km 112 m +0 / -0 m
    30 seconds 536 W 7.5 W/kg 14.8 km 361 m +0 / -0 m
    1 minute 350 W 4.9 W/kg 14.8 km 740 m +0 / -5 m
    4 minutes 295 W 4.2 W/kg 32.8 km 979 m +75 / -0 m
    5 minutes 286 W 4.0 W/kg 32.6 km 1229 m +90 / -0 m
    10 minutes 277 W 3.9 W/kg 31.2 km 2561 m +172 / -0 m
    20 minutes 275 W 3.9 W/kg 28.6 km 5137 m +339 / -0 m
    30 minutes 246 W 3.5 W/kg 25.7 km 8272 m +446 / -31 m
    1 hour 135 W 1.9 W/kg 42.3 km 24.7 km +236 / -262 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 62.0 km/h 36.0 km 86 m +0 / -5 m
    10 seconds 61.3 km/h 37.1 km 170 m +0 / -7 m
    30 seconds 57.3 km/h 64.0 km 477 m +0 / -30 m
    1 minute 54.7 km/h 35.4 km 910 m +0 / -55 m
    4 minutes 47.0 km/h 34.9 km 3130 m +0 / -211 m
    5 minutes 43.9 km/h 34.7 km 3657 m +0 / -247 m
    10 minutes 38.6 km/h 34.6 km 6410 m +6 / -374 m
    20 minutes 34.0 km/h 13.3 km 11.3 km +73 / -146 m
    30 minutes 32.5 km/h 8.7 km 16.2 km +107 / -193 m
    1 hour 24.7 km/h 42.3 km 24.7 km +236 / -262 m