167 BPM , 85.6%
249 BPM , 127.7%
###### Route
Gullfjellet Rundt 2011
45.0 km
###### Ascent
647 m (14.4 m/km)
640 m
81 m
320 m
9:59 a.m.
May 8, 2011
73.8 km/h
21 ℃
17 ℃
26 ℃
###### Calories
2061 kcal (0.3 kg bodyfat)
79 RPM
72 RPM
132 RPM
• ###### Avg Pedaling Power
293 W 93.0% FTP
255 W
299 W
0.949
228
1028 W
###### xPower
286 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
209

Hardt frå start, var eit stykke bak då Gullbotn-bakken starta. Krabba sakte oppover mot teten forbi mange (inkl christian), men greide å rote meg vekk frå pulja mi i utforkjøringane. Utrulig urutinert køyring. Køyrde åleine ganske lenge i motvinden før eg vart teke igjen av christian si gruppe. Skjedde eit stygt fall i ein sving der eg såvidt greide å styre unna, var eit par andre som kjørte over han som datt. Pga det så sprakk gruppa opp, og eg køyrde med ca 5-6 mann inn til Fanafjellet. Køyrde frå alle dei opp bakken og tok inn eit par til.

Alt i alt greit nøgd med beina, men dårlig taktisk køyring.

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• Tor Hveem writes:

Hardt frå start, var eit stykke bak då Gullbotn-bakken starta. Krabba sakte oppover mot teten forbi mange (inkl christian), men greide å rote meg vekk frå pulja mi i utforkjøringane. Utrulig urutinert køyring. Køyrde åleine ganske lenge i motvinden før eg vart teke igjen av christian si gruppe. Skjedde eit stygt fall i ein sving der eg såvidt greide å styre unna, var eit par andre som kjørte over han som datt. Pga det så sprakk gruppa opp, og eg køyrde med ca 5-6 mann inn til Fanafjellet. Køyrde frå alle dei opp bakken og tok inn eit par til.

Alt i alt greit nøgd med beina, men dårlig taktisk køyring.

Zoom Start Duration Length Elevation Speed Avg power FTP % Avg power/kg Max power Avg HR Avg cadence Max cadence
09:59, 0 km 57:14 37.5 km +308/-291 m 39.4 km/h 230 W 73.0% 2.8 W/kg 1028 W 82.1% 80 RPM 132 RPM
10:57, 37.5 km 01:34:51 50.5 km +916/-741 m 32.0 km/h 271 W 86.0% 3.3 W/kg 959 W 87.7% 78 RPM 120 RPM

### Time in power zones

Zone Duration %
1 (0% - 55%) 45 minutes 36 seconds 30.0%
2 (55% - 75%) 20 minutes 37 seconds 13.6%
3 (75% - 90%) 16 minutes 41 seconds 11.0%
4 (90% - 105%) 19 minutes 12 seconds 12.6%
5 (105% - 121%) 19 minutes 16 seconds 12.7%
6 (121% - 150%) 18 minutes 19 seconds 12.0%
7 (150% - 12 minutes 45 seconds 8.4%

### Time in HR zones

Zone Duration %
0 (0% - 60%) 20 seconds 0.2%
1 (60% - 72%) 5 minutes 27 seconds 3.6%
2 (72% - 82%) 37 minutes 28 seconds 24.6%
3 (82% - 87%) 51 minutes 25 seconds 33.8%
4 (87% - 92%) 40 minutes 39 seconds 26.7%
5 (92% - 97%) 7 minutes 30 seconds 4.9%
6 (97% - 100% 9 minutes 37 seconds 6.3%

### Speed distribution

Name Start Length Ascent % Duration Speed Avg power Est power W/kg VAM Category Avg HR
6.9 km 5.0 km 93 m 1.9 % 09:00 33.7 km/h 284.2 W 383.8 W 3.4 W/kg 85.6%
26.2 km 4.2 km 40 m 1.0 % 06:38 38.2 km/h 244.7 W 406.0 W 2.9 W/kg 79.5%
37.0 km 3.2 km 225 m 7.0 % 11:18 17.2 km/h 357.2 W 352.1 W 4.3 W/kg 1195 89.2%
Gullbotten 37.0 km 3.2 km 224 m 6.9 % 11:18 17.2 km/h 357 W 351.6 W 4.3 W/kg 1189 89.2%
61.3 km 2.0 km 117 m 5.8 % 06:34 18.6 km/h 346.7 W 329.2 W 4.2 W/kg 87.2%
74.4 km 1.5 km 40 m 2.7 % 03:09 28.6 km/h 298.7 W 345.0 W 3.6 W/kg 83.1%
84.6 km 3.4 km 202 m 6.0 % 11:39 17.3 km/h 307.8 W 313.8 W 3.7 W/kg 1041 84.6%
Fanafjell frå U... 85.0 km 3.0 km 201 m 6.6 % 11:09 16.4 km/h 311 W 319.9 W 3.7 W/kg 1082 85.1%
Zoom Duration Power Avg power/kg Start Length Elevation
5 seconds 790 W 9.5 W/kg 20.3 km 77 m +0 / -0 m
10 seconds 716 W 8.6 W/kg 46.7 km 113 m +1 / -0 m
30 seconds 527 W 6.3 W/kg 51.7 km 223 m +15 / -0 m
1 minute 471 W 5.7 W/kg 51.2 km 674 m +16 / -7 m
4 minutes 379 W 4.6 W/kg 38.0 km 1068 m +84 / -0 m
5 minutes 376 W 4.5 W/kg 38.0 km 1310 m +104 / -0 m
10 minutes 370 W 4.5 W/kg 37.6 km 2592 m +202 / -0 m
20 minutes 302 W 3.6 W/kg 31.4 km 8814 m +251 / -39 m
30 minutes 297 W 3.6 W/kg 36.8 km 16.5 km +341 / -344 m
1 hour 276 W 3.3 W/kg 30.4 km 32.9 km +539 / -474 m
Zoom Duration Speed Start Length Elevation
5 seconds 73.1 km/h 82.1 km 101 m +0 / -6 m
10 seconds 71.8 km/h 82.1 km 199 m +0 / -12 m
30 seconds 67.1 km/h 42.6 km 558 m +0 / -33 m
1 minute 64.4 km/h 42.2 km 1073 m +0 / -64 m
4 minutes 53.0 km/h 42.3 km 3536 m +4 / -177 m
5 minutes 52.9 km/h 42.2 km 4406 m +9 / -212 m
10 minutes 48.6 km/h 15.6 km 8112 m +44 / -99 m
20 minutes 45.5 km/h 12.0 km 15.1 km +113 / -183 m
30 minutes 43.3 km/h 11.9 km 21.6 km +152 / -198 m
1 hour 38.3 km/h 0.0 km 38.2 km +365 / -289 m