127 BPM , 65.1%
174 BPM , 89.2%
###### Route
Rosendal, dalane og Utåker
100.3 km
862 m (8.6 m/km)
852 m
3 m
98 m
10:26 a.m.
June 5, 2011
59.6 km/h
20 ℃
11 ℃
33 ℃
###### Calories
1787 kcal (0.2 kg bodyfat)
73 RPM
69 RPM
137 RPM
• ###### Avg Pedaling Power
202 W 63.1% FTP
184 W
207 W
0.647
151
831 W
###### xPower
200 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

0.6
###### 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
141

Start veldig rolig i dag. Litt vondt i akilles etter B-V. Etter ein ispause på kaien i Rosendal møtte eg på Kristoffer og Håkon, slo følge med dei opp dalane og utover. Akilles vart nesten heilt bra att, og sidan veret var så bra så vart det Utåker i tillegg. Heilt friske bein òg. Kjempe!

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• Tor Hveem writes:

Start veldig rolig i dag. Litt vondt i akilles etter B-V. Etter ein ispause på kaien i Rosendal møtte eg på Kristoffer og Håkon, slo følge med dei opp dalane og utover. Akilles vart nesten heilt bra att, og sidan veret var så bra så vart det Utåker i tillegg. Heilt friske bein òg. Kjempe!

Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
10:26, 0.0 km 03:36:07 100.3 km +864/-855 m 27.9 km/h 184 W 57.5% 2.2 W/kg 831 W 65.1% 75 RPM 137 RPM

### Time in power zones

Zone Duration %
1 (0% - 55%) 1 hour 25 minutes 12 seconds 39.4%
2 (55% - 75%) 1 hour 23 minutes 33 seconds 38.7%
3 (75% - 90%) 32 minutes 51 seconds 15.2%
4 (90% - 105%) 10 minutes 24 seconds 4.8%
5 (105% - 121%) 2 minutes 55 seconds 1.3%
6 (121% - 150%) 58 seconds 0.4%
7 (150% - 36 seconds 0.3%

### Time in HR zones

Zone Duration %
0 (0% - 60%) 54 minutes 14 seconds 25.1%
1 (60% - 72%) 2 hours 1 minute 54 seconds 56.4%
2 (72% - 82%) 38 minutes 2 seconds 17.6%
3 (82% - 87%) 1 minute 28 seconds 0.7%
4 (87% - 92%) 51 seconds 0.4%

### Speed distribution

Name Start Length Ascent % Duration Speed Avg power Est power W/kg VAM Category Avg HR
0.0 km 2.2 km 49 m 2.2 % 07:58 16.8 km/h 156.4 W 141.9 W 1.9 W/kg 60.5%
31.5 km 3.5 km 87 m 2.5 % 09:23 22.4 km/h 234.4 W 226.9 W 2.8 W/kg 72.3%
61.4 km 1.4 km 53 m 3.9 % 04:37 17.6 km/h 224.9 W 228.5 W 2.7 W/kg 70.8%
64.8 km 2.2 km 44 m 2.0 % 05:31 23.8 km/h 205.5 W 219.4 W 2.5 W/kg 68.7%
81.1 km 0.5 km 59 m 10.9 % 04:16 7.7 km/h 230.3 W 226.2 W 2.8 W/kg 65.1%
Zoom Duration Power Avg power/kg Start Length Elevation
5 seconds 755 W 9.1 W/kg 100.1 km 37 m +0 / -0 m
10 seconds 587 W 7.1 W/kg 44.5 km 162 m +0 / -5 m
30 seconds 463 W 5.6 W/kg 44.5 km 471 m +0 / -12 m
1 minute 386 W 4.7 W/kg 44.4 km 830 m +0 / -14 m
4 minutes 291 W 3.5 W/kg 43.6 km 2146 m +27 / -22 m
5 minutes 281 W 3.4 W/kg 42.9 km 2454 m +34 / -18 m
10 minutes 253 W 3.0 W/kg 40.3 km 4898 m +55 / -35 m
20 minutes 237 W 2.9 W/kg 40.4 km 10.2 km +101 / -93 m
30 minutes 230 W 2.8 W/kg 40.0 km 14.7 km +152 / -118 m
1 hour 218 W 2.6 W/kg 31.8 km 29.7 km +283 / -283 m
Zoom Duration Speed Start Length Elevation
5 seconds 59.1 km/h 44.7 km 82 m +0 / -1 m
10 seconds 59.0 km/h 44.6 km 164 m +0 / -3 m
30 seconds 57.0 km/h 44.5 km 474 m +0 / -10 m
1 minute 51.4 km/h 80.1 km 856 m +0 / -46 m
4 minutes 40.1 km/h 36.3 km 2674 m +2 / -88 m
5 minutes 38.1 km/h 35.9 km 3178 m +4 / -89 m
10 minutes 35.4 km/h 87.9 km 5903 m +6 / -55 m
20 minutes 32.7 km/h 35.7 km 10.9 km +67 / -145 m
30 minutes 31.9 km/h 35.7 km 15.9 km +107 / -192 m
1 hour 30.3 km/h 34.3 km 30.3 km +255 / -323 m