Avg HR
152 BPM , 76%
Max HR
184 BPM , 92%
Route
Grefsen
Distance
66.7 km
Ascent
1095 m (16.4 m/km)
Descent
1057 m
Min altitude
86 m
Max altitude
433 m
Start time
4:54 p.m.
Date
Sept. 3, 2010
Max Speed
50.9 km/h
Calories
3217 kcal (0.4 kg bodyfat)
Avg Pedaling Cadence
75 RPM
Avg Cadence
63 RPM
  • Max Cadence
    126 RPM
  • Avg Pedaling Power
    235 W 94% FTP
    Avg Power
    235 W
    Normalized Power
    277 W
    Intensity Factor
    1.108
    TSS
    343
    Max Power
    769 W
    xPower
    260 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)
    1.0
    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

    302

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    Zoom Start Duration Length Elevation Speed Avg power FTP % Avg power/kg Max power Avg HR Avg cadence Max cadence
    16:54, 0 km 39:53 14.4 km +288/-182 m 21.9 km/h 21 W 8.4% 0.2 W/kg 44 W 76% 75 RPM 109 RPM
    17:36, 14.4 km 01:34:35 40.4 km +444/-536 m 26.0 km/h 26 W 10.4% 0.3 W/kg 67 W 78.5% 76 RPM 126 RPM
    19:50, 54.9 km 33:17 11.9 km +185/-125 m 21.4 km/h 21 W 8.4% 0.2 W/kg 71 W 75% 70 RPM 97 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 50 minutes 47 seconds 30.3%
    2 (55% - 75%) 32 minutes 13 seconds 19.2%
    3 (75% - 90%) 27 minutes 25 seconds 16.3%
    4 (90% - 105%) 29 minutes 36 seconds 17.6%
    5 (105% - 121%) 16 minutes 2 seconds 9.6%
    6 (121% - 150%) 9 minutes 28 seconds 5.6%
    7 (150% - 2 minutes 6 seconds 1.3%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 18 minutes 5 seconds 10.8%
    1 (60% - 72%) 34 minutes 15 seconds 20.4%
    2 (72% - 82%) 57 minutes 15 seconds 34.1%
    3 (82% - 87%) 36 minutes 18 seconds 21.6%
    4 (87% - 92%) 21 minutes 44 seconds 13.0%

    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
    0.8 km 2.1 km 84 m 4.1 % 07:22 16.9 km/h 306.0 W 246.0 W 3.3 W/kg
    4
    77%
    Hammeren - Bjør... 11.1 km 8.5 km 226 m 2.7 % 27:55 20.2 km/h 288 W 225.6 W 3.1 W/kg 486
    3
    84%
    11.5 km 10.4 km 245 m 2.4 % 30:17 20.6 km/h 290.5 W 212.8 W 3.1 W/kg 487
    3
    84.5%
    28.0 km 2.8 km 83 m 3.0 % 07:51 21.4 km/h 303.5 W 261.5 W 3.2 W/kg
    4
    86%
    Bogstad - Anker... 44.9 km 1.1 km 71 m 6.3 % 04:54 14.1 km/h 309 W 288.1 W 3.3 W/kg 869
    5
    84%
    44.9 km 1.2 km 76 m 6.5 % 05:18 13.4 km/h 305.5 W 279.0 W 3.3 W/kg
    5
    85%
    55.0 km 1.5 km 58 m 3.8 % 05:28 16.9 km/h 272.6 W 231.5 W 2.9 W/kg
    5
    82.5%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 652 W 6.9 W/kg 5.7 km 30 m +2 / -0 m
    10 seconds 605 W 6.4 W/kg 5.7 km 58 m +4 / -0 m
    30 seconds 465 W 4.9 W/kg 4.6 km 182 m +9 / -0 m
    1 minute 380 W 4.0 W/kg 17.9 km 344 m +16 / -0 m
    4 minutes 322 W 3.4 W/kg 1.6 km 1007 m +56 / -0 m
    5 minutes 318 W 3.4 W/kg 23.1 km 2446 m +34 / -21 m
    10 minutes 305 W 3.2 W/kg 16.6 km 3342 m +103 / -9 m
    20 minutes 298 W 3.2 W/kg 11.8 km 6745 m +193 / -13 m
    30 minutes 291 W 3.1 W/kg 11.5 km 10.3 km +284 / -40 m
    1 hour 211 W 2.2 W/kg 43.7 km 23.0 km +334 / -334 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 50.9 km/h 20.3 km 53 m +0 / -1 m
    10 seconds 49.0 km/h 46.5 km 133 m +0 / -7 m
    30 seconds 45.7 km/h 46.9 km 380 m +0 / -22 m
    1 minute 45.2 km/h 47.0 km 751 m +0 / -37 m
    4 minutes 40.8 km/h 46.3 km 2714 m +0 / -120 m
    5 minutes 38.1 km/h 46.2 km 3168 m +2 / -135 m
    10 minutes 33.2 km/h 30.5 km 5529 m +14 / -290 m
    20 minutes 28.5 km/h 26.3 km 9498 m +104 / -317 m
    30 minutes 25.3 km/h 46.2 km 12.7 km +141 / -232 m
    1 hour 22.9 km/h 43.7 km 23.0 km +335 / -334 m