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Exerciselogo Utåker by Tor Hveem May 30, 2011

Avg HR
152 BPM , 77.9%
Max HR
187 BPM , 95.9%
Route
Utåker
Distance
0.0 km
Ascent
290 m (2900000 m/km)
Descent
-291 m
Min altitude
5 m
Max altitude
94 m
Start time
3:50 p.m.
Date
May 30, 2011
Max Speed
63.0 km/h
Temperature
11 ℃
Min Temperature
10 ℃
Max Temperature
18 ℃
Calories
863 kcal (0.1 kg bodyfat)
Avg Pedaling Cadence
78 RPM
Avg Cadence
78 RPM
  • Max Cadence
    113 RPM
    • Avg Pedaling Power
    251 W 78.4% FTP
    Avg Power
    255 W
    Normalized Power
    301 W
    Intensity Factor
    0.941
    TSS
    102
    Max Power
    1243 W
    xPower
    284 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)
    0.9
    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

    91

    Herlig å komme seg i salen att etter heimeverns-helvetet. Greie intervall i dag i vekslande vind, helst mot og sidevind. Sisteintervallet vart litt nedkorta sidan farta vart for høg inn mot kaien :)
    Slo av ein prat med Håvard då eg møtte han på returen på landbruksmaskina si.

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    • Tor Hveem writes:

      Herlig å komme seg i salen att etter heimeverns-helvetet. Greie intervall i dag i vekslande vind, helst mot og sidevind. Sisteintervallet vart litt nedkorta sidan farta vart for høg inn mot kaien :)
      Slo av ein prat med Håvard då eg møtte han på returen på landbruksmaskina si.

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    Intervals

    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    15:50, 0.0 km 06:45 3.4 km +24/-25 m 29.8 km/h 236 W 73.8% 2.8 W/kg 423 W 76.4% 82 RPM 101 RPM
    15:57, 3.4 km 04:01 1.8 km +60/-2 m 26.9 km/h 373 W 116.6% 4.5 W/kg 631 W 89.7% 87 RPM 102 RPM
    16:01, 5.2 km 04:01 2.4 km +6/-39 m 36.2 km/h 226 W 70.6% 2.7 W/kg 374 W 77.4% 78 RPM 99 RPM
    16:05, 7.6 km 04:01 2.3 km +22/-7 m 34.5 km/h 375 W 117.2% 4.5 W/kg 509 W 89.7% 99 RPM 109 RPM
    16:09, 9.9 km 04:01 1.7 km +20/ 25.5 km/h 190 W 59.4% 2.3 W/kg 308 W 72.8% 78 RPM 109 RPM
    16:13, 11.6 km 04:01 2.4 km +20/-7 m 36.1 km/h 377 W 117.8% 4.5 W/kg 563 W 89.7% 91 RPM 104 RPM
    16:17, 14.0 km 04:01 1.8 km +12/-13 m 27.3 km/h 165 W 51.6% 2.0 W/kg 316 W 74.4% 65 RPM 81 RPM
    16:21, 15.8 km 03:35 2.8 km +6/-55 m 46.4 km/h 385 W 120.3% 4.6 W/kg 717 W 89.7% 83 RPM 110 RPM
    16:24, 18.6 km 32:34 16.6 km +149/-148 m 30.6 km/h 216 W 67.5% 2.6 W/kg 532 W 73.3% 72 RPM 101 RPM
    17:13, 35.2 km 47 0.7 km +7/-1 m 50.6 km/h 663 W 207.2% 8.0 W/kg 880 W 89.2% 98 RPM 107 RPM
    17:14, 35.9 km 01:26 1.0 km +2/-19 m 41.5 km/h 189 W 59.1% 2.3 W/kg 1243 W 90.3% 77 RPM 113 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 11 minutes 55 seconds 17.2%
    2 (55% - 75%) 24 minutes 56 seconds 36.0%
    3 (75% - 90%) 12 minutes 3 seconds 17.4%
    4 (90% - 105%) 5 minutes 41 seconds 8.2%
    5 (105% - 121%) 7 minutes 1 second 10.1%
    6 (121% - 150%) 5 minutes 56 seconds 8.6%
    7 (150% - 1 minute 42 seconds 2.5%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 17 seconds 0.4%
    1 (60% - 72%) 20 minutes 5 seconds 29.0%
    2 (72% - 82%) 29 minutes 17 seconds 42.3%
    3 (82% - 87%) 2 minutes 53 seconds 4.2%
    4 (87% - 92%) 7 minutes 43 seconds 11.1%
    5 (92% - 97%) 8 minutes 59 seconds 13.0%

    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
    Reset 3.8 km 1.2 km 55 m 4.4 % 03:01 24.8 km/h 376 W 385.1 W 4.5 W/kg 1094
    5
    		90.8%
    4.1 km 1.0 km 55 m 5.4 % 02:39 23.2 km/h 378.8 W 412.9 W 4.6 W/kg
    5
    		91.3%
    19.1 km 1.4 km 68 m 5.0 % 05:44 14.2 km/h 217.2 W 215.1 W 2.6 W/kg
    5
    		72.3%
    Create new segment
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 1128 W 13.6 W/kg 36.4 km 71 m +0 / -0 m
    10 seconds 942 W 11.3 W/kg 36.4 km 150 m +0 / -2 m
    30 seconds 711 W 8.6 W/kg 35.2 km 447 m +1 / -1 m
    1 minute 562 W 6.8 W/kg 35.1 km 832 m +7 / -6 m
    4 minutes 377 W 4.5 W/kg 11.6 km 2408 m +20 / -6 m
    5 minutes 350 W 4.2 W/kg 7.1 km 2781 m +24 / -9 m
    10 minutes 316 W 3.8 W/kg 4.4 km 5441 m +68 / -43 m
    20 minutes 308 W 3.7 W/kg 3.4 km 10.6 km +125 / -52 m
    30 minutes 292 W 3.5 W/kg 2.2 km 16.3 km +154 / -131 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 62.3 km/h 18.5 km 86 m +0 / -3 m
    10 seconds 61.9 km/h 18.3 km 172 m +0 / -8 m
    30 seconds 60.9 km/h 18.1 km 508 m +0 / -24 m
    1 minute 59.2 km/h 18.0 km 987 m +0 / -49 m
    4 minutes 47.4 km/h 15.8 km 3162 m +6 / -79 m
    5 minutes 44.8 km/h 15.3 km 3734 m +6 / -88 m
    10 minutes 37.8 km/h 12.7 km 6297 m +24 / -98 m
    20 minutes 36.3 km/h 24.7 km 12.1 km +54 / -121 m
    30 minutes 33.2 km/h 2.4 km 16.6 km +148 / -167 m