Avg HR
127 BPM , 65.1%
Max HR
174 BPM , 89.2%
Route
Rosendal, dalane og Utåker
Distance
100.3 km
Ascent
862 m (8.6 m/km)
Descent
852 m
Min altitude
3 m
Max altitude
98 m
Start time
10:26 a.m.
Date
June 5, 2011
Max Speed
59.6 km/h
Temperature
20 ℃
Min Temperature
11 ℃
Max Temperature
33 ℃
Calories
1787 kcal (0.2 kg bodyfat)
Avg Pedaling Cadence
73 RPM
Avg Cadence
69 RPM
  • Max Cadence
    137 RPM
  • Avg Pedaling Power
    202 W 63.1% FTP
    Avg Power
    184 W
    Normalized Power
    207 W
    Intensity Factor
    0.647
    TSS
    151
    Max Power
    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

    Relative Intensity (RI)
    0.6
    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

    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!


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    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%

    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
    0.0 km 2.2 km 49 m 2.2 % 07:58 16.8 km/h 156.4 W 141.9 W 1.9 W/kg
    5
    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
    4
    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
    5
    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
    5
    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
    5
    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