Avg HR
151 BPM , 72.9%
Max HR
191 BPM , 92.3%
Route
christian 160611
Distance
78.2 km
Ascent
1200 m (15.3 m/km)
Descent
1200 m
Min altitude
34 m
Max altitude
535 m
Start time
4:57 p.m.
Date
June 16, 2011
Max Speed
82.3 km/h
Temperature
17 ℃
Min Temperature
16 ℃
Max Temperature
26 ℃
Calories
1331 kcal (0.2 kg bodyfat)
Avg Pedaling Cadence
79 RPM
Avg Cadence
80 RPM
  • Max Cadence
    164 RPM
  • Avg Pedaling Power
    209 W 76% FTP
    Avg Power
    218 W
    Normalized Power
    229 W
    Intensity Factor
    0.833
    TSS
    193
    Max Power
    843 W
    xPower
    222 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

    181

    Tenkte å sykle heilt inn i Blådalen, men nokre mørke skyer på horisonten fekk meg på andre planar. Var uansett ikkje i noko slag i dag, så sikkert like greit med tidleg retur. Sykla med Tor inn til Myklebustbakken.

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    • christian writes:

      Tenkte å sykle heilt inn i Blådalen, men nokre mørke skyer på horisonten fekk meg på andre planar. Var uansett ikkje i noko slag i dag, så sikkert like greit med tidleg retur. Sykla med Tor inn til Myklebustbakken.


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    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    16:57, 0 km 54:20 27.6 km +290/-246 m 30.5 km/h 219 W 79.6% 3.2 W/kg 843 W 74.9% 83 RPM 140 RPM
    17:52, 27.6 km 12:45 2.9 km +247/ 13.5 km/h 302 W 109.8% 4.4 W/kg 410 W 86.5% 73 RPM 91 RPM
    18:04, 30.5 km 14:27 5.9 km +138/-87 m 24.4 km/h 226 W 82.2% 3.3 W/kg 372 W 81.2% 75 RPM 97 RPM
    18:19, 36.3 km 06:26 1.5 km +116/ 14.3 km/h 286 W 104% 4.1 W/kg 589 W 84.5% 69 RPM 91 RPM
    18:25, 37.9 km 01:18:53 40.3 km +409/-868 m 30.7 km/h 193 W 70.2% 2.8 W/kg 618 W 67.1% 78 RPM 146 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 35 minutes 50 seconds 21.5%
    2 (55% - 75%) 51 minutes 30.6%
    3 (75% - 90%) 33 minutes 14 seconds 19.9%
    4 (90% - 105%) 21 minutes 46 seconds 13.0%
    5 (105% - 121%) 15 minutes 21 seconds 9.2%
    6 (121% - 150%) 7 minutes 36 seconds 4.6%
    7 (150% - 2 minutes 15 seconds 1.3%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 14 minutes 54 seconds 8.9%
    1 (60% - 72%) 59 minutes 51 seconds 35.9%
    2 (72% - 82%) 1 hour 2 minutes 18 seconds 37.3%
    3 (82% - 87%) 21 minutes 20 seconds 12.8%
    4 (87% - 92%) 8 minutes 32 seconds 5.1%
    5 (92% - 97%) 7 seconds 0.1%

    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
    3.5 km 1.8 km 49 m 2.8 % 04:40 22.7 km/h 237.3 W 220.7 W 3.4 W/kg
    5
    74.4%
    Husnes - Fjellh... 3.9 km 33.8 km 747 m 2.2 % 01:19:25 25.5 km/h 231 W 230.8 W 3.3 W/kg 564
    1
    79.7%
    23.4 km 7.8 km 352 m 4.5 % 27:00 17.4 km/h 249.9 W 215.0 W 3.6 W/kg 784
    2
    81.2%
    Myklebustdalen 27.6 km 2.8 km 245 m 8.6 % 12:39 13.5 km/h 302 W 279.4 W 4.4 W/kg 1162
    3
    86.0%
    33.3 km 1.3 km 90 m 6.8 % 05:12 15.3 km/h 263.3 W 260.2 W 3.8 W/kg
    4
    84.1%
    36.2 km 1.7 km 122 m 7.3 % 06:51 14.6 km/h 279.0 W 264.4 W 4.0 W/kg
    4
    84.1%
    39.2 km 1.2 km 87 m 7.2 % 06:07 11.9 km/h 216.1 W 207.6 W 3.1 W/kg
    4
    72.5%
    46.3 km 0.7 km 40 m 5.6 % 02:34 16.9 km/h 228.4 W 248.3 W 3.3 W/kg
    5
    70.5%
    71.5 km 1.4 km 52 m 3.7 % 04:26 19.4 km/h 222.7 W 212.2 W 3.2 W/kg
    5
    72.5%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 755 W 10.9 W/kg 21.9 km 62 m +0 / -0 m
    10 seconds 635 W 9.2 W/kg 21.9 km 133 m +0 / -2 m
    30 seconds 477 W 6.9 W/kg 37.7 km 134 m +15 / -0 m
    1 minute 353 W 5.1 W/kg 37.6 km 295 m +22 / -0 m
    4 minutes 314 W 4.6 W/kg 29.5 km 884 m +81 / -0 m
    5 minutes 309 W 4.5 W/kg 28.7 km 1028 m +103 / -0 m
    10 minutes 306 W 4.4 W/kg 28.3 km 2124 m +202 / -0 m
    20 minutes 263 W 3.8 W/kg 24.7 km 5677 m +285 / -4 m
    30 minutes 255 W 3.7 W/kg 27.8 km 9228 m +441 / -87 m
    1 hour 237 W 3.4 W/kg 15.5 km 22.3 km +648 / -157 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 81.6 km/h 50.1 km 113 m +0 / -9 m
    10 seconds 80.8 km/h 50.0 km 224 m +0 / -21 m
    30 seconds 77.3 km/h 49.8 km 644 m +0 / -59 m
    1 minute 73.6 km/h 49.4 km 1226 m +0 / -108 m
    4 minutes 54.7 km/h 47.1 km 3646 m +0 / -264 m
    5 minutes 50.6 km/h 47.2 km 4218 m +0 / -267 m
    10 minutes 45.6 km/h 47.2 km 7595 m +0 / -346 m
    20 minutes 38.3 km/h 43.7 km 12.8 km +53 / -456 m
    30 minutes 36.6 km/h 43.7 km 18.3 km +100 / -512 m
    1 hour 33.3 km/h 43.7 km 33.2 km +248 / -656 m