Avg HR
137 BPM , 70.3%
Max HR
177 BPM , 90.8%
Route
Fjellhaugen skisenter
Distance
69.2 km
Ascent
917 m (13.3 m/km)
Descent
1001 m
Min altitude
6 m
Max altitude
512 m
Start time
2:31 p.m.
Date
June 12, 2011
Max Speed
74.0 km/h
Temperature
16 ℃
Min Temperature
12 ℃
Max Temperature
19 ℃
Calories
1379 kcal (0.2 kg bodyfat)
Avg Pedaling Cadence
74 RPM
Avg Cadence
68 RPM
  • Max Cadence
    101 RPM
  • Avg Pedaling Power
    244 W 76.3% FTP
    Avg Power
    221 W
    Normalized Power
    264 W
    Intensity Factor
    0.825
    TSS
    173
    Max Power
    879 W
    xPower
    254 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)
    0.8
    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

    160

    Litt redusert form etter firmafest dagen før. Var overraskande kjølig i byrjinga, men temperaturen kom seg veldig etterkvart. Hadde følge med Kjetil opp til myklebustdalen men han snudde deromkring.

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    • Tor Hveem writes:

      Litt redusert form etter firmafest dagen før. Var overraskande kjølig i byrjinga, men temperaturen kom seg veldig etterkvart. Hadde følge med Kjetil opp til myklebustdalen men han snudde deromkring.


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    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    14:31, 0.0 km 53:05 24.5 km +270/-191 m 27.7 km/h 208 W 65% 2.5 W/kg 594 W 67.7% 74 RPM 99 RPM
    15:24, 24.6 km 12:18 2.8 km +248/ 13.9 km/h 357 W 111.6% 4.3 W/kg 491 W 87.2% 77 RPM 96 RPM
    15:37, 27.4 km 01:27:01 42.1 km +553/-877 m 29.0 km/h 211 W 65.9% 2.5 W/kg 879 W 69.2% 72 RPM 101 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 46 minutes 50 seconds 30.7%
    2 (55% - 75%) 45 minutes 25 seconds 29.8%
    3 (75% - 90%) 23 minutes 7 seconds 15.2%
    4 (90% - 105%) 15 minutes 5 seconds 9.9%
    5 (105% - 121%) 12 minutes 45 seconds 8.4%
    6 (121% - 150%) 9 minutes 11 seconds 6.0%
    7 (150% - 1 minute 32 seconds 1.0%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 15 minutes 23 seconds 10.1%
    1 (60% - 72%) 1 hour 26 minutes 36 seconds 56.8%
    2 (72% - 82%) 28 minutes 24 seconds 18.6%
    3 (82% - 87%) 13 minutes 10 seconds 8.6%
    4 (87% - 92%) 10 minutes 22 seconds 6.8%

    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
    0.4 km 1.9 km 52 m 2.8 % 05:50 19.5 km/h 217.1 W 201.6 W 2.6 W/kg
    5
    69.2%
    Husnes - Fjellh... 1.0 km 33.9 km 749 m 2.2 % 01:25:43 23.9 km/h 238 W 233.0 W 2.9 W/kg 524
    1
    72.3%
    21.1 km 7.1 km 360 m 5.0 % 24:40 17.4 km/h 285.6 W 272.4 W 3.4 W/kg 876
    2
    77.9%
    Myklebustdalen 24.6 km 2.8 km 248 m 8.8 % 12:17 13.8 km/h 356 W 341.2 W 4.3 W/kg 1211
    3
    87.2%
    30.3 km 1.3 km 86 m 6.9 % 05:11 14.6 km/h 303.0 W 291.0 W 3.7 W/kg
    4
    81.5%
    33.2 km 1.6 km 121 m 7.5 % 08:04 12.0 km/h 266.6 W 255.8 W 3.2 W/kg
    4
    79.0%
    65.8 km 1.4 km 55 m 3.9 % 03:07 27.2 km/h 389.4 W 402.2 W 4.7 W/kg
    5
    83.6%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 815 W 9.8 W/kg 59.6 km 46 m +0 / -0 m
    10 seconds 717 W 8.6 W/kg 59.6 km 93 m +2 / -0 m
    30 seconds 438 W 5.3 W/kg 65.8 km 208 m +10 / -0 m
    1 minute 416 W 5.0 W/kg 66.7 km 498 m +16 / -0 m
    4 minutes 378 W 4.6 W/kg 25.1 km 851 m +88 / -0 m
    5 minutes 374 W 4.5 W/kg 25.1 km 1067 m +108 / -0 m
    10 minutes 364 W 4.4 W/kg 25.0 km 2157 m +209 / -0 m
    20 minutes 301 W 3.6 W/kg 22.3 km 5913 m +305 / -0 m
    30 minutes 284 W 3.4 W/kg 24.5 km 9371 m +427 / -82 m
    1 hour 253 W 3.0 W/kg 13.3 km 21.5 km +640 / -140 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 73.4 km/h 44.4 km 102 m +0 / -7 m
    10 seconds 73.0 km/h 44.3 km 203 m +0 / -16 m
    30 seconds 70.4 km/h 44.2 km 586 m +0 / -50 m
    1 minute 66.7 km/h 43.7 km 1111 m +0 / -100 m
    4 minutes 51.5 km/h 41.6 km 3425 m +0 / -267 m
    5 minutes 47.2 km/h 41.5 km 3928 m +0 / -272 m
    10 minutes 41.7 km/h 41.5 km 6948 m +4 / -351 m
    20 minutes 35.5 km/h 41.4 km 11.8 km +40 / -387 m
    30 minutes 33.1 km/h 41.5 km 16.5 km +95 / -429 m
    1 hour 32.0 km/h 37.6 km 31.9 km +275 / -669 m