Avg HR
127 BPM , 62.3%
Max HR
186 BPM , 91.2%
Route
Ålgård spesial x6
Distance
82.4 km
Ascent
977 m (11.9 m/km)
Descent
1007 m
Max altitude
187 m
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 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)
    0.7
    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

    157

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    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    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
    5
    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
    4
    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
    4
    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
    4
    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
    4
    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
    4
    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
    4
    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
    4
    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
    4
    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
    4
    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
    4
    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
    4
    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
    4
    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
    5
    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