140 BPM , 75.7%
177 BPM , 95.7%
jani 300411
67.1 km
###### Ascent
942 m (14.0 m/km)
990 m
29 m
493 m
1:14 p.m.
April 30, 2011
62.9 km/h
17 ℃
14 ℃
22 ℃
###### Calories
1216 kcal (0.2 kg bodyfat)
80 RPM
82 RPM
134 RPM
• ###### Avg Pedaling Power
170 W 85% FTP
186 W
207 W
1.035
286
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

1.0
###### 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
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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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• VAM
• km/h
• km/h
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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!

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%

### 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 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 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 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 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 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 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 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