Avg HR
134 BPM , 68.7%
Max HR
182 BPM , 93.3%
Route
Fjellhaugen skisenter
Distance
69.2 km
Ascent
917 m (13.3 m/km)
Descent
1001 m
Min altitude
6 m
Max altitude
512 m
Start time
6:16 p.m.
Date
July 7, 2011
Max Speed
64.7 km/h
Temperature
13 ℃
Min Temperature
11 ℃
Max Temperature
19 ℃
Calories
1316 kcal (0.2 kg bodyfat)
Avg Pedaling Cadence
73 RPM
Avg Cadence
69 RPM
  • Max Cadence
    120 RPM
  • Avg Pedaling Power
    229 W 71.6% FTP
    Avg Power
    216 W
    Normalized Power
    273 W
    Intensity Factor
    0.853
    TSS
    181
    Max Power
    1402 W
    xPower
    261 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

    166

    Kristian, Martin, Kristoffer og meg starta roleg innover, men Kristoffer satte opp eit bra tempo frå Landakrysset. Sleit godt med å henga på, og støta forbi på slutten, men han kjørte meg jamt inn att og me kom ca likt på toppen til ny rekord. Litt roligare ei stund etter det og så mata eg ganske godt resten av løypa og kom først opp til parkeringsplassen.

    Eit sinnsjukt regnver møtte oss på returen, INTENST. Men heilt tørre vegar i Uskedalen att.

    Så ein liten bonusspurt frå rundkjøringa til slutt.

    Loading graph...


    spinner
    Loading selection information...
    • m
    • m
    • BPM
    • BPM
    • BPM
    • deg
    • VAM
    • km/h
    • km/h
    • km/h
    • RPM
    • RPM
    • RPM
    • W
    • W
    • W
    • W
    • W
    • Tor Hveem writes:

      Kristian, Martin, Kristoffer og meg starta roleg innover, men Kristoffer satte opp eit bra tempo frå Landakrysset. Sleit godt med å henga på, og støta forbi på slutten, men han kjørte meg jamt inn att og me kom ca likt på toppen til ny rekord. Litt roligare ei stund etter det og så mata eg ganske godt resten av løypa og kom først opp til parkeringsplassen.

      Eit sinnsjukt regnver møtte oss på returen, INTENST. Men heilt tørre vegar i Uskedalen att.

      Så ein liten bonusspurt frå rundkjøringa til slutt.


    Login (or Sign Up) to leave a comment
    Zoom Start Duration Length Elevation Speed Avg power FTP % Avg power/kg Max power Avg HR Avg cadence Max cadence
    18:16, 0.0 km 49:11 24.5 km +264/-184 m 29.9 km/h 217 W 67.8% 2.6 W/kg 704 W 70.8% 78 RPM 112 RPM
    19:06, 24.5 km 11:07 2.8 km +244/ 15.3 km/h 385 W 120.3% 4.6 W/kg 704 W 88.2% 77 RPM 112 RPM
    19:17, 27.4 km 19:04 7.2 km +230/-78 m 22.7 km/h 263 W 82.2% 3.2 W/kg 1016 W 77.4% 71 RPM 106 RPM
    19:36, 34.6 km 01:09:56 34.6 km +178/-739 m 29.7 km/h 175 W 54.7% 2.1 W/kg 1402 W 61.5% 72 RPM 103 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 52 minutes 17 seconds 35.0%
    2 (55% - 75%) 39 minutes 18 seconds 26.3%
    3 (75% - 90%) 22 minutes 48 seconds 15.3%
    4 (90% - 105%) 13 minutes 13 seconds 8.9%
    5 (105% - 121%) 9 minutes 52 seconds 6.6%
    6 (121% - 150%) 9 minutes 7 seconds 6.1%
    7 (150% - 3 minutes 13 seconds 2.2%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 35 minutes 12 seconds 23.6%
    1 (60% - 72%) 1 hour 14 seconds 40.3%
    2 (72% - 82%) 32 minutes 23 seconds 21.7%
    3 (82% - 87%) 8 minutes 18 seconds 5.6%
    4 (87% - 92%) 8 minutes 4 seconds 5.4%
    5 (92% - 97%) 5 minutes 37 seconds 3.8%

    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
    Husnes - Fjellh... 0.9 km 33.6 km 717 m 2.1 % 01:17:12 26.2 km/h 251 W 263.0 W 3.0 W/kg 557
    1
    74.9%
    21.0 km 7.1 km 352 m 4.9 % 22:54 18.7 km/h 295.8 W 292.5 W 3.6 W/kg 923
    2
    81.0%
    Myklebustdalen 24.5 km 2.8 km 245 m 8.7 % 11:08 15.3 km/h 384 W 375.2 W 4.6 W/kg 1320
    3
    88.2%
    30.3 km 1.2 km 86 m 7.1 % 04:37 15.9 km/h 335.9 W 328.7 W 4.0 W/kg
    4
    67.7%
    33.1 km 1.5 km 101 m 6.9 % 05:28 16.1 km/h 340.2 W 326.7 W 4.1 W/kg
    4
    86.7%
    40.4 km 0.7 km 41 m 5.7 % 02:41 16.3 km/h 278.4 W 280.2 W 3.4 W/kg
    5
    61.0%
    65.5 km 2.2 km 78 m 3.6 % 07:36 17.2 km/h 163.6 W 206.3 W 2.0 W/kg
    5
    62.1%
    Stripo 65.5 km 1.4 km 73 m 5.2 % 05:44 14.8 km/h 179 W 231.4 W 2.2 W/kg 764
    5
    64.1%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 1305 W 15.7 W/kg 68.7 km 75 m +0 / -2 m
    10 seconds 1171 W 14.1 W/kg 68.7 km 160 m +0 / -2 m
    30 seconds 626 W 7.5 W/kg 68.7 km 464 m +0 / -6 m
    1 minute 442 W 5.3 W/kg 26.4 km 235 m +26 / -0 m
    4 minutes 414 W 5.0 W/kg 25.6 km 955 m +96 / -0 m
    5 minutes 414 W 5.0 W/kg 25.5 km 1196 m +120 / -0 m
    10 minutes 396 W 4.8 W/kg 24.9 km 2417 m +229 / -0 m
    20 minutes 311 W 3.7 W/kg 25.1 km 6301 m +332 / -41 m
    30 minutes 309 W 3.7 W/kg 24.5 km 10.0 km +473 / -78 m
    1 hour 265 W 3.2 W/kg 9.3 km 25.2 km +626 / -185 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 64.0 km/h 3.6 km 89 m +0 / -3 m
    10 seconds 63.8 km/h 28.6 km 177 m +0 / -9 m
    30 seconds 60.5 km/h 3.3 km 504 m +0 / -21 m
    1 minute 56.5 km/h 2.9 km 942 m +0 / -36 m
    4 minutes 44.8 km/h 41.8 km 2987 m +0 / -78 m
    5 minutes 43.0 km/h 41.2 km 3582 m +0 / -92 m
    10 minutes 39.0 km/h 41.5 km 6495 m +0 / -143 m
    20 minutes 35.0 km/h 41.2 km 11.7 km +0 / -216 m
    30 minutes 33.5 km/h 41.1 km 16.8 km +0 / -254 m
    1 hour 30.9 km/h 34.8 km 30.8 km +101 / -692 m