Avg HR
139 BPM , 71.3%
Max HR
180 BPM , 92.3%
Route
tor 160611
Distance
52.2 km
Ascent
489 m (9.4 m/km)
Descent
507 m
Min altitude
13 m
Max altitude
100 m
Start time
4:58 p.m.
Date
June 16, 2011
Max Speed
67.5 km/h
Temperature
18 ℃
Min Temperature
17 ℃
Max Temperature
18 ℃
Calories
936 kcal (0.1 kg bodyfat)
Avg Pedaling Cadence
74 RPM
Avg Cadence
72 RPM
  • Max Cadence
    117 RPM
  • Avg Pedaling Power
    219 W 68.4% FTP
    Avg Power
    215 W
    Normalized Power
    248 W
    Intensity Factor
    0.775
    TSS
    103
    Max Power
    1047 W
    xPower
    236 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

    93

    Skulle egentlig bare trille rolig, men slo følge med Christian inn til Myklebust, men måtte snu der for eg skulle rekke volleyball.
    Var sprek, blid og ivrig så vart litt tøysing og ikkje heilt rolig :)

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    • Tor Hveem writes:

      Skulle egentlig bare trille rolig, men slo følge med Christian inn til Myklebust, men måtte snu der for eg skulle rekke volleyball.
      Var sprek, blid og ivrig så vart litt tøysing og ikkje heilt rolig :)


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    Zoom Start Duration Length Elevation Speed Avg power FTP % Avg power/kg Max power Avg HR Avg cadence Max cadence
    16:58, 0.0 km 53:16 27.2 km +291/-232 m 30.6 km/h 230 W 71.9% 2.8 W/kg 1047 W 73.8% 75 RPM 117 RPM
    17:52, 27.2 km 49:43 25.0 km +202/-279 m 30.1 km/h 200 W 62.5% 2.4 W/kg 1037 W 68.7% 75 RPM 106 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 34 minutes 54 seconds 33.9%
    2 (55% - 75%) 31 minutes 37 seconds 30.7%
    3 (75% - 90%) 16 minutes 46 seconds 16.3%
    4 (90% - 105%) 9 minutes 9 seconds 8.9%
    5 (105% - 121%) 4 minutes 55 seconds 4.8%
    6 (121% - 150%) 3 minutes 21 seconds 3.3%
    7 (150% - 2 minutes 25 seconds 2.3%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 5 minutes 48 seconds 5.6%
    1 (60% - 72%) 55 minutes 27 seconds 53.8%
    2 (72% - 82%) 29 minutes 57 seconds 29.1%
    3 (82% - 87%) 8 minutes 15 seconds 8.0%
    4 (87% - 92%) 3 minutes 28 seconds 3.4%
    5 (92% - 97%) 12 seconds 0.2%

    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
    3.2 km 1.8 km 49 m 2.8 % 04:38 22.7 km/h 261.1 W 250.2 W 3.1 W/kg
    5
    77.4%
    23.0 km 3.3 km 83 m 2.5 % 09:51 20.3 km/h 247.0 W 198.7 W 3.0 W/kg
    4
    74.9%
    23.2 km 3.3 km 86 m 2.6 % 09:45 20.1 km/h 245 W 202.4 W 3.0 W/kg 75.4%
    Stripo 48.0 km 1.4 km 52 m 3.7 % 04:46 17.8 km/h 237 W 219.0 W 2.9 W/kg 655
    5
    69.2%
    48.0 km 1.4 km 52 m 3.8 % 04:34 17.8 km/h 238.5 W 226.8 W 2.9 W/kg
    5
    69.2%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 992 W 12.0 W/kg 21.6 km 67 m +0 / -0 m
    10 seconds 878 W 10.6 W/kg 21.5 km 139 m +0 / -0 m
    30 seconds 522 W 6.3 W/kg 21.4 km 401 m +0 / -2 m
    1 minute 394 W 4.7 W/kg 13.1 km 766 m +5 / -17 m
    4 minutes 314 W 3.8 W/kg 12.6 km 2835 m +15 / -45 m
    5 minutes 300 W 3.6 W/kg 11.5 km 3353 m +35 / -55 m
    10 minutes 269 W 3.2 W/kg 9.3 km 6009 m +62 / -66 m
    20 minutes 248 W 3.0 W/kg 3.2 km 11.1 km +129 / -115 m
    30 minutes 238 W 2.9 W/kg 9.1 km 15.6 km +179 / -136 m
    1 hour 226 W 2.7 W/kg 2.7 km 31.1 km +307 / -297 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 67.0 km/h 13.3 km 92 m +0 / -3 m
    10 seconds 66.0 km/h 13.2 km 182 m +0 / -8 m
    30 seconds 61.6 km/h 5.9 km 514 m +0 / -22 m
    1 minute 59.9 km/h 5.5 km 997 m +0 / -35 m
    4 minutes 43.4 km/h 12.4 km 2896 m +15 / -51 m
    5 minutes 42.1 km/h 12.0 km 3511 m +19 / -58 m
    10 minutes 37.9 km/h 10.3 km 6311 m +42 / -73 m
    20 minutes 36.7 km/h 4.3 km 12.2 km +90 / -141 m
    30 minutes 35.0 km/h 5.0 km 17.5 km +140 / -195 m
    1 hour 31.7 km/h 3.9 km 31.7 km +289 / -315 m