152 BPM , 77.9%
187 BPM , 95.9%
Utåker
0.0 km
###### Ascent
290 m (2900000 m/km)
-291 m
5 m
94 m
3:50 p.m.
May 30, 2011
63.0 km/h
11 ℃
10 ℃
18 ℃
###### Calories
863 kcal (0.1 kg bodyfat)
78 RPM
78 RPM
113 RPM
• ###### Avg Pedaling Power
251 W 78.4% FTP
255 W
301 W
0.941
102
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

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
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.

Zoom Start Tid Lengde Elevation Fart Gj. effekt FTP % Avg power/kg Maks. effekt Gj. puls Avg cadence Maks. kadens ↓
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
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
16:05, 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
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
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
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
16:24, 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
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
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
16:17, 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

### 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%

### 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 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 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 72.3%
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