Avg HR
136 BPM , 69.7%
Max HR
183 BPM , 93.8%
Route
Fjellhaugen og Blådalen
Distance
90.5 km
Ascent
1495 m (16.5 m/km)
Descent
1490 m
Min altitude
3 m
Max altitude
713 m
Start time
8:57 a.m.
Date
July 2, 2011
Max Speed
74.8 km/h
Temperature
18 ℃
Min Temperature
13 ℃
Max Temperature
23 ℃
Calories
1950 kcal (0.3 kg bodyfat)
Avg Pedaling Cadence
70 RPM
Avg Cadence
63 RPM
  • Max Cadence
    168 RPM
  • Avg Pedaling Power
    219 W 68.4% FTP
    Avg Power
    197 W
    Normalized Power
    246 W
    Intensity Factor
    0.769
    TSS
    212
    Max Power
    809 W
    xPower
    237 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

    197

    Finfin tur opp til Fjellhaugen og så til toppen av demningen ein køyrer over. Sol og ikkje særleg vind.

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    • Tor Hveem writes:

      Finfin tur opp til Fjellhaugen og så til toppen av demningen ein køyrer over. Sol og ikkje særleg vind.


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    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    08:57, 0.0 km 55:08 24.5 km +270/-195 m 26.7 km/h 194 W 60.6% 2.3 W/kg 579 W 68.7% 71 RPM 99 RPM
    09:53, 24.5 km 11:27 2.8 km +251/ 14.8 km/h 376 W 117.5% 4.5 W/kg 623 W 88.2% 68 RPM 85 RPM
    10:05, 27.3 km 14:35 6.0 km +132/-77 m 24.9 km/h 217 W 67.8% 2.6 W/kg 616 W 76.9% 68 RPM 100 RPM
    10:19, 33.4 km 08:35 2.7 km +101/-87 m 19.2 km/h 214 W 66.9% 2.6 W/kg 512 W 74.4% 64 RPM 87 RPM
    10:28, 36.1 km 01:48 20.3 km +452/-442 m 20.0 km/h 164 W 51.3% 2.0 W/kg 617 W 65.6% 63 RPM 168 RPM
    11:32, 56.5 km 01:00 0.6 km -17 m 33.8 km/h 38 W 11.9% 0.5 W/kg 178 W 52.3% 67 RPM 73 RPM
    11:33, 57.0 km 14:09 6.1 km +83/-137 m 25.8 km/h 161 W 50.3% 1.9 W/kg 599 W 65.6% 65 RPM 81 RPM
    11:47, 63.1 km 03:07 2.8 km -241 m 53.1 km/h 53 W 16.6% 0.6 W/kg 10 W 49.7% 28 RPM 48 RPM
    11:50, 65.9 km 46:31 24.7 km +208/-296 m 31.8 km/h 217 W 67.8% 2.6 W/kg 809 W 71.8% 77 RPM 106 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 1 hour 25 minutes 47 seconds 39.8%
    2 (55% - 75%) 58 minutes 26.9%
    3 (75% - 90%) 34 minutes 49 seconds 16.2%
    4 (90% - 105%) 15 minutes 7 seconds 7.0%
    5 (105% - 121%) 11 minutes 35 seconds 5.4%
    6 (121% - 150%) 8 minutes 22 seconds 3.9%
    7 (150% - 1 minute 57 seconds 0.9%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 39 minutes 56 seconds 18.5%
    1 (60% - 72%) 1 hour 26 minutes 10 seconds 40.0%
    2 (72% - 82%) 1 hour 3 minutes 21 seconds 29.4%
    3 (82% - 87%) 12 minutes 33 seconds 5.8%
    4 (87% - 92%) 11 minutes 58 seconds 5.6%
    5 (92% - 97%) 1 minute 39 seconds 0.8%

    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
    0.5 km 1.8 km 51 m 2.9 % 05:39 19.1 km/h 218.5 W 199.4 W 2.6 W/kg
    5
    72.3%
    Husnes - Fjellh... 1.0 km 33.6 km 731 m 2.2 % 01:25:01 24.1 km/h 230 W 233.6 W 2.8 W/kg 516
    1
    73.8%
    21.0 km 3.3 km 83 m 2.5 % 09:15 21.4 km/h 218.1 W 215.7 W 2.6 W/kg
    4
    70.3%
    Myklebustdalen 24.5 km 2.8 km 251 m 8.9 % 11:27 14.8 km/h 376 W 370.6 W 4.5 W/kg 1315
    3
    87.7%
    24.6 km 3.6 km 274 m 7.7 % 13:26 15.9 km/h 353.6 W 352.8 W 4.3 W/kg 1225
    3
    88.2%
    30.2 km 1.4 km 86 m 6.2 % 05:24 15.4 km/h 291.3 W 283.3 W 3.5 W/kg
    4
    82.6%
    33.1 km 1.5 km 103 m 7.0 % 05:56 14.9 km/h 300.5 W 303.4 W 3.6 W/kg
    4
    82.6%
    35.9 km 1.1 km 85 m 7.5 % 06:19 10.8 km/h 228.7 W 226.8 W 2.8 W/kg
    4
    72.3%
    40.7 km 3.5 km 124 m 3.5 % 13:42 15.5 km/h 183.5 W 178.3 W 2.2 W/kg
    4
    66.2%
    44.2 km 2.0 km 131 m 6.4 % 10:54 11.2 km/h 218.4 W 206.2 W 2.6 W/kg
    4
    74.4%
    55.1 km 0.5 km 46 m 8.8 % 03:00 10.5 km/h 252.9 W 256.5 W 3.0 W/kg
    5
    74.9%
    61.5 km 0.7 km 40 m 5.4 % 03:12 14.0 km/h 238.3 W 225.8 W 2.9 W/kg
    5
    72.8%
    86.8 km 1.4 km 55 m 3.9 % 04:12 20.3 km/h 252.7 W 268.3 W 3.0 W/kg
    5
    74.4%
    Stripo 86.8 km 1.4 km 54 m 3.8 % 04:12 20.3 km/h 252 W 264.9 W 3.0 W/kg 771
    5
    74.4%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 756 W 9.1 W/kg 70.2 km 62 m +0 / -1 m
    10 seconds 699 W 8.4 W/kg 70.2 km 124 m +0 / -1 m
    30 seconds 453 W 5.5 W/kg 70.0 km 337 m +0 / -2 m
    1 minute 449 W 5.4 W/kg 27.0 km 275 m +26 / -0 m
    4 minutes 396 W 4.8 W/kg 26.3 km 1015 m +93 / -0 m
    5 minutes 393 W 4.7 W/kg 26.1 km 1236 m +115 / -0 m
    10 minutes 386 W 4.7 W/kg 25.0 km 2364 m +228 / -0 m
    20 minutes 317 W 3.8 W/kg 24.6 km 6487 m +339 / -40 m
    30 minutes 294 W 3.5 W/kg 24.7 km 9697 m +466 / -77 m
    1 hour 225 W 2.7 W/kg 24.5 km 19.2 km +684 / -234 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 74.1 km/h 65.3 km 103 m +0 / -7 m
    10 seconds 73.3 km/h 65.3 km 204 m +0 / -17 m
    30 seconds 70.7 km/h 65.1 km 589 m +0 / -52 m
    1 minute 68.1 km/h 64.7 km 1134 m +0 / -99 m
    4 minutes 49.5 km/h 62.6 km 3298 m +0 / -256 m
    5 minutes 44.4 km/h 62.3 km 3700 m +3 / -266 m
    10 minutes 36.3 km/h 80.8 km 6027 m +23 / -61 m
    20 minutes 33.0 km/h 75.1 km 11.0 km +80 / -105 m
    30 minutes 32.5 km/h 70.2 km 16.2 km +133 / -137 m
    1 hour 19.2 km/h 24.5 km 19.2 km +685 / -234 m