###### Avg HR

127 BPM , 62.3%###### Max HR

186 BPM , 91.2%###### Start time

11:49 a.m.###### Date

June 13, 2011###### Max Speed

59.9 km/h###### Temperature

16 ℃###### Min Temperature

14 ℃###### Max Temperature

24 ℃###### Calories

1669 kcal (0.2 kg bodyfat)###### Avg Pedaling Cadence

79 RPM###### Avg Cadence

79 RPM###### Max Cadence

127 RPM###### Avg Pedaling Power

170 W 51.5% FTP###### Avg Power

151 W###### Normalized Power

232 W###### Intensity Factor

0.703###### TSS

179###### Max Power

645 W###### xPower

217 WxPower 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)

0.7###### 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

157
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

# Intervals

Zoom | Start | Duration | Length | Elevation | Speed | Avg power | FTP % | Avg power/kg | Max power | Avg HR | Avg cadence | Max cadence |
---|---|---|---|---|---|---|---|---|---|---|---|---|

11:48, 0 km | 01:23:14 | 30.5 km | +239/-217 m | 22.0 km/h | 174 W | 52.7% | 2.3 W/kg | 596 W | 59.3% | 88 RPM | 116 RPM | |

13:11, 30.6 km | 04:02 | 1.1 km | +87/-1 m | 16.5 km/h | 336 W | 101.8% | 4.4 W/kg | 509 W | 82.4% | 76 RPM | 101 RPM | |

13:15, 31.7 km | 02:56 | 1.4 km | -91 m | 29.1 km/h | 36 W | 10.9% | 0.5 W/kg | 253 W | 54.9% | 57 RPM | 90 RPM | |

13:18, 33.1 km | 03:23 | 1.0 km | +84/ | 18.6 km/h | 400 W | 121.2% | 5.3 W/kg | 634 W | 85.8% | 78 RPM | 97 RPM | |

13:21, 34.1 km | 04:01 | 1.7 km | +5/-90 m | 25.1 km/h | 37 W | 11.2% | 0.5 W/kg | 314 W | 62.7% | 55 RPM | 93 RPM | |

13:25, 35.8 km | 03:24 | 1.0 km | +83/ | 18.2 km/h | 399 W | 120.9% | 5.3 W/kg | 645 W | 86.3% | 74 RPM | 93 RPM | |

13:29, 36.8 km | 04:09 | 1.6 km | +5/-89 m | 23.1 km/h | 20 W | 6.1% | 0.3 W/kg | 255 W | 62.7% | 44 RPM | 72 RPM | |

13:33, 38.4 km | 03:47 | 1.0 km | +83/ | 16.5 km/h | 359 W | 108.8% | 4.7 W/kg | 508 W | 84.3% | 69 RPM | 92 RPM | |

13:37, 39.5 km | 03:40 | 1.5 km | +5/-88 m | 24.7 km/h | 23 W | 7.0% | 0.3 W/kg | 225 W | 63.2% | 48 RPM | 69 RPM | |

13:40, 41.0 km | 03:42 | 1.1 km | +83/ | 17.2 km/h | 366 W | 110.9% | 4.8 W/kg | 547 W | 85.3% | 70 RPM | 91 RPM | |

13:44, 42.0 km | 04:04 | 1.6 km | +4/-86 m | 23.4 km/h | 19 W | 5.8% | 0.3 W/kg | 144 W | 62.3% | 49 RPM | 70 RPM | |

13:48, 43.6 km | 03:32 | 1.1 km | +80/ | 18.0 km/h | 383 W | 116.1% | 5.0 W/kg | 491 W | 85.3% | 71 RPM | 94 RPM | |

13:52, 44.7 km | 01:33:18 | 37.7 km | +226/-353 m | 24.2 km/h | 104 W | 31.5% | 1.4 W/kg | 620 W | 60.8% | 79 RPM | 127 RPM |

### Time in power zones

Zone | Duration | % |
---|---|---|

1 (0% - 55%) | 2 hours 20 minutes 14 seconds | 64.6% |

2 (55% - 75%) | 41 minutes 14 seconds | 19.0% |

3 (75% - 90%) | 10 minutes | 4.6% |

4 (90% - 105%) | 4 minutes 48 seconds | 2.2% |

5 (105% - 121%) | 9 minutes 50 seconds | 4.5% |

6 (121% - 150%) | 8 minutes 2 seconds | 3.7% |

7 (150% - | 48 seconds | 0.4% |

### Time in HR zones

Zone | Duration | % |
---|---|---|

0 (0% - 60%) | 1 hour 38 minutes 33 seconds | 45.4% |

1 (60% - 72%) | 1 hour 28 minutes 22 seconds | 40.7% |

2 (72% - 82%) | 7 minutes 31 seconds | 3.5% |

3 (82% - 87%) | 4 minutes 3 seconds | 1.9% |

4 (87% - 92%) | 16 minutes 27 seconds | 7.6% |

### 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 |
---|---|---|---|---|---|---|---|---|---|---|---|---|

25.1 km | 4.8 km | 47 m | 1.0 % | 13:53 | 20.7 km/h | 172.0 W | 117.9 W | 2.3 W/kg | 60.3% | |||

Ålgård Spesial | 30.4 km | 1.2 km | 86 m | 7.2 % | 07:42 | 14.5 km/h | 288 W | 278.1 W | 3.8 W/kg | 670 | 73.5% | |

30.6 km | 1.0 km | 87 m | 8.3 % | 03:56 | 16.0 km/h | 327.9 W | 354.4 W | 4.3 W/kg | 83.3% | |||

33.1 km | 1.1 km | 89 m | 8.0 % | 03:56 | 17.0 km/h | 348.2 W | 365.1 W | 4.6 W/kg | 85.3% | |||

Ålgård Spesial | 33.1 km | 1.1 km | 89 m | 8.0 % | 03:55 | 16.9 km/h | 349 W | 363.3 W | 4.6 W/kg | 1363 | 85.3% | |

Ålgård Spesial | 35.3 km | 1.6 km | 86 m | 5.5 % | 04:59 | 18.5 km/h | 296 W | 295.1 W | 3.9 W/kg | 1035 | 77.0% | |

35.8 km | 1.1 km | 88 m | 8.0 % | 03:57 | 16.7 km/h | 346.4 W | 358.8 W | 4.6 W/kg | 86.3% | |||

Ålgård Spesial | 38.0 km | 1.5 km | 87 m | 5.9 % | 05:32 | 15.8 km/h | 258 W | 258.9 W | 3.4 W/kg | 943 | 76.0% | |

38.4 km | 1.1 km | 88 m | 8.0 % | 04:25 | 15.0 km/h | 313.0 W | 318.0 W | 4.1 W/kg | 84.3% | |||

Ålgård Spesial | 40.6 km | 1.5 km | 86 m | 5.9 % | 05:19 | 16.2 km/h | 269 W | 265.9 W | 3.5 W/kg | 971 | 77.5% | |

41.0 km | 1.1 km | 86 m | 7.9 % | 04:15 | 15.6 km/h | 322.5 W | 327.1 W | 4.2 W/kg | 85.3% | |||

Ålgård Spesial | 43.2 km | 1.5 km | 84 m | 5.4 % | 05:23 | 16.9 km/h | 263 W | 261.6 W | 3.5 W/kg | 936 | 76.0% | |

43.7 km | 1.1 km | 87 m | 8.1 % | 04:10 | 15.6 km/h | 311.1 W | 334.7 W | 4.1 W/kg | 86.8% | |||

74.9 km | 5.3 km | 48 m | 0.9 % | 15:03 | 21.2 km/h | 119.1 W | 1.6 W/kg | 61.3% |

Zoom | Duration | Power | Avg power/kg | Start | Length | Elevation |
---|---|---|---|---|---|---|

5 seconds | 599 W | 7.9 W/kg | 35.8 km | 35 m | +1 / -0 m | |

10 seconds | 557 W | 7.3 W/kg | 35.8 km | 69 m | +2 / -0 m | |

30 seconds | 501 W | 6.6 W/kg | 35.8 km | 193 m | +11 / -0 m | |

1 minute | 462 W | 6.1 W/kg | 35.8 km | 361 m | +25 / -0 m | |

4 minutes | 361 W | 4.8 W/kg | 35.6 km | 1201 m | +83 / -2 m | |

5 minutes | 297 W | 3.9 W/kg | 35.3 km | 1529 m | +87 / -10 m | |

10 minutes | 268 W | 3.5 W/kg | 30.6 km | 3483 m | +163 / -92 m | |

20 minutes | 219 W | 2.9 W/kg | 32.8 km | 6723 m | +261 / -187 m | |

30 minutes | 203 W | 2.7 W/kg | 30.5 km | 10.7 km | +362 / -358 m | |

1 hour | 187 W | 2.5 W/kg | 15.8 km | 21.1 km | +401 / -244 m |

Zoom | Duration | Speed | Start | Length | Elevation |
---|---|---|---|---|---|

5 seconds | 57.9 km/h | 58.0 km | 81 m | +0 / -4 m | |

10 seconds | 56.5 km/h | 58.0 km | 154 m | +0 / -8 m | |

30 seconds | 52.8 km/h | 57.7 km | 440 m | +0 / -25 m | |

1 minute | 44.3 km/h | 57.6 km | 741 m | +0 / -34 m | |

4 minutes | 32.6 km/h | 7.5 km | 2193 m | +6 / -26 m | |

5 minutes | 31.9 km/h | 6.8 km | 2677 m | +6 / -30 m | |

10 minutes | 30.0 km/h | 53.4 km | 5010 m | +21 / -66 m | |

20 minutes | 29.1 km/h | 48.5 km | 9708 m | +25 / -104 m | |

30 minutes | 28.5 km/h | 47.3 km | 14.3 km | +45 / -140 m | |

1 hour | 26.7 km/h | 47.3 km | 26.9 km | +130 / -233 m |