Avg HR
163 BPM , 88.1%
Max HR
183 BPM , 98.9%
Route
Sagene-Skar
Distance
24.1 km
Ascent
332 m (13.7 m/km)
Descent
341 m
Min altitude
74 m
Max altitude
194 m
Start time
8:06 p.m.
Date
May 25, 2011
Max Speed
56.0 km/h
Temperature
12 ℃
Min Temperature
11 ℃
Max Temperature
18 ℃
Calories
585 kcal (0.1 kg bodyfat)
Avg Pedaling Cadence
90 RPM
Avg Cadence
91 RPM
  • Max Cadence
    117 RPM
  • Avg Pedaling Power
    221 W 110.5% FTP
    Avg Power
    224 W
    Normalized Power
    243 W
    Intensity Factor
    1.215
    TSS
    122
    Max Power
    684 W
    xPower
    232 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)
    1.2
    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

    111

    Første trening på to uker, sniktur mens jeg egentlig ikke hadde tid. En del vind, men ikke superplagsomt.

    Kroppen føltes bra, pusten slett ikke verst, men pulsen var jo noe høy?

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    • Jan I writes:

      Første trening på to uker, sniktur mens jeg egentlig ikke hadde tid. En del vind, men ikke superplagsomt.

      Kroppen føltes bra, pusten slett ikke verst, men pulsen var jo noe høy?


    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
    20:49, 20.4 km 08:11 4.2 km +11/-121 m 31.1 km/h 142 W 71% 2 W/kg 373 W 78.9% 80 RPM 107 RPM
    20:35, 12.2 km 14:43 8.2 km +59/-65 m 33.4 km/h 238 W 119% 3.4 W/kg 684 W 91.4% 93 RPM 117 RPM
    20:20, 4.0 km 14:11 8.2 km +68/-66 m 34.8 km/h 257 W 128.5% 3.6 W/kg 482 W 93.5% 95 RPM 116 RPM
    20:06, 0.0 km 12:27 4.0 km +125/-8 m 19.2 km/h 208 W 104% 2.9 W/kg 403 W 83.2% 89 RPM 107 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 10 minutes 20.2%
    2 (55% - 75%) 8 minutes 34 seconds 17.3%
    3 (75% - 90%) 12 minutes 16 seconds 24.8%
    4 (90% - 105%) 10 minutes 21 seconds 20.9%
    5 (105% - 121%) 5 minutes 5 seconds 10.3%
    6 (121% - 150%) 2 minutes 29 seconds 5.0%
    7 (150% - 1 minute 32 seconds 3.1%

    Time in HR zones

    Zone Duration %
    1 (60% - 72%) 4 minutes 10 seconds 8.4%
    2 (72% - 82%) 7 minutes 29 seconds 15.1%
    3 (82% - 87%) 14 minutes 39 seconds 29.6%
    4 (87% - 92%) 11 minutes 26 seconds 23.1%
    5 (92% - 97%) 12 minutes 33 seconds 25.3%

    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
    0.3 km 3.0 km 118 m 4.0 % 09:45 18.4 km/h 215.4 W 213.6 W 3.0 W/kg
    4
    84.9%
    Ring 3 - Brekke... 2.3 km 1.0 km 55 m 5.4 % 03:44 16.3 km/h 237 W 236.7 W 3.3 W/kg 884
    5
    88.6%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 670 W 9.4 W/kg 19.7 km 63 m +0 / -0 m
    10 seconds 650 W 9.2 W/kg 19.7 km 125 m +0 / -1 m
    30 seconds 468 W 6.6 W/kg 18.3 km 271 m +10 / -1 m
    1 minute 374 W 5.3 W/kg 18.3 km 466 m +18 / -1 m
    4 minutes 290 W 4.1 W/kg 18.1 km 2219 m +27 / -7 m
    5 minutes 278 W 3.9 W/kg 17.9 km 2659 m +33 / -7 m
    10 minutes 265 W 3.7 W/kg 6.4 km 5789 m +57 / -35 m
    20 minutes 240 W 3.4 W/kg 8.7 km 11.1 km +91 / -81 m
    30 minutes 240 W 3.4 W/kg 3.8 km 16.9 km +130 / -130 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 55.5 km/h 21.8 km 77 m +0 / -4 m
    10 seconds 54.7 km/h 21.8 km 151 m +0 / -10 m
    30 seconds 49.7 km/h 5.8 km 414 m +0 / -16 m
    1 minute 46.7 km/h 21.8 km 778 m +0 / -47 m
    4 minutes 40.4 km/h 5.7 km 2693 m +8 / -34 m
    5 minutes 38.9 km/h 5.2 km 3239 m +11 / -36 m
    10 minutes 36.7 km/h 5.7 km 6108 m +40 / -53 m
    20 minutes 34.9 km/h 5.5 km 11.6 km +85 / -111 m
    30 minutes 34.6 km/h 5.7 km 17.3 km +128 / -206 m