Avg HR
173 BPM , 83.6%
Max HR
196 BPM , 94.7%
Route
Gullfjellet Rundt 2011
Distance
45.0 km
Ascent
647 m (14.4 m/km)
Descent
640 m
Min altitude
81 m
Max altitude
320 m
Start time
9:59 a.m.
Date
May 8, 2011
Max Speed
72.3 km/h
Temperature
21 ℃
Min Temperature
17 ℃
Max Temperature
24 ℃
Calories
1621 kcal (0.2 kg bodyfat)
Avg Pedaling Cadence
81 RPM
Avg Cadence
83 RPM
  • Max Cadence
    175 RPM
  • Avg Pedaling Power
    212 W 77.9% FTP
    Avg Power
    226 W
    Normalized Power
    230 W
    Intensity Factor
    0.846
    TSS
    194
    Max Power
    782 W
    xPower
    219 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)
    0.8
    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

    176

    Sykla det eg greide, hang med til Gullfjellet. Sprakk temmelig bra etter det...

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    • christian writes:

      Sykla det eg greide, hang med til Gullfjellet. Sprakk temmelig bra etter det...


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    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    09:59, 0.0 km 02:42:33 88.0 km +1215/-1022 m 32.5 km/h 226 W 83.1% 3.2 W/kg 782 W 83.6% 82 RPM 175 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 54 minutes 29 seconds 33.5%
    2 (55% - 75%) 30 minutes 6 seconds 18.5%
    3 (75% - 90%) 20 minutes 39 seconds 12.7%
    4 (90% - 105%) 22 minutes 28 seconds 13.8%
    5 (105% - 121%) 16 minutes 13 seconds 10.0%
    6 (121% - 150%) 10 minutes 40 seconds 6.6%
    7 (150% - 8 minutes 1 second 4.9%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 5 seconds 0.1%
    1 (60% - 72%) 6 minutes 10 seconds 3.8%
    2 (72% - 82%) 53 minutes 39 seconds 33.0%
    3 (82% - 87%) 48 minutes 57 seconds 30.1%
    4 (87% - 92%) 41 minutes 57 seconds 25.8%
    5 (92% - 97%) 11 minutes 48 seconds 7.3%

    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
    6.8 km 5.0 km 92 m 1.8 % 08:58 33.5 km/h 247.9 W 350.6 W 3.5 W/kg
    4
    88.9%
    Gullbotten 36.4 km 3.6 km 200 m 5.6 % 11:58 17.9 km/h 267 W 268.5 W 3.8 W/kg 1003
    3
    89.9%
    37.2 km 3.2 km 221 m 7.0 % 12:05 15.7 km/h 283.7 W 277.4 W 4.1 W/kg 1097
    3
    91.3%
    61.3 km 2.0 km 118 m 5.9 % 08:09 14.9 km/h 227.7 W 225.2 W 3.3 W/kg
    4
    85.5%
    72.9 km 3.0 km 60 m 2.1 % 07:17 24.3 km/h 171.0 W 206.6 W 2.4 W/kg
    5
    77.8%
    Fanafjell frå U... 84.1 km 3.5 km 178 m 5.1 % 12:57 16.2 km/h 217 W 220.5 W 3.1 W/kg 825
    3
    81.6%
    84.5 km 3.4 km 206 m 6.1 % 13:34 15.0 km/h 230.1 W 233.9 W 3.3 W/kg 912
    3
    82.6%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 658 W 9.4 W/kg 43.7 km 47 m +0 / -3 m
    10 seconds 549 W 7.8 W/kg 24.5 km 73 m +5 / -0 m
    30 seconds 458 W 6.5 W/kg 0.3 km 252 m +7 / -0 m
    1 minute 373 W 5.3 W/kg 7.2 km 405 m +21 / -0 m
    4 minutes 298 W 4.3 W/kg 37.7 km 969 m +77 / -0 m
    5 minutes 291 W 4.2 W/kg 37.7 km 1218 m +93 / -0 m
    10 minutes 288 W 4.1 W/kg 37.7 km 2335 m +184 / -0 m
    20 minutes 248 W 3.5 W/kg 31.9 km 8368 m +250 / -40 m
    30 minutes 240 W 3.4 W/kg 27.4 km 14.8 km +280 / -82 m
    1 hour 226 W 3.2 W/kg 6.6 km 35.6 km +496 / -273 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 71.4 km/h 82.0 km 99 m +0 / -8 m
    10 seconds 70.4 km/h 82.0 km 195 m +0 / -14 m
    30 seconds 68.2 km/h 42.6 km 569 m +0 / -36 m
    1 minute 65.6 km/h 42.4 km 1092 m +0 / -67 m
    4 minutes 54.3 km/h 42.5 km 3617 m +7 / -189 m
    5 minutes 53.7 km/h 42.3 km 4473 m +12 / -217 m
    10 minutes 49.1 km/h 15.5 km 8165 m +46 / -100 m
    20 minutes 45.7 km/h 11.9 km 15.2 km +119 / -189 m
    30 minutes 43.5 km/h 11.9 km 21.7 km +157 / -204 m
    1 hour 38.4 km/h 0.0 km 38.3 km +371 / -302 m