146 BPM , 78.9%
166 BPM , 89.7%
Route
Tryvannnstårnet x4 + Maridalen x2
97.8 km
Ascent
1971 m (20.1 m/km)
1972 m
77 m
540 m
2:44 p.m.
July 16, 2011
62.4 km/h
20 ℃
17 ℃
27 ℃
Calories
1999 kcal (0.3 kg bodyfat)
84 RPM
84 RPM
115 RPM
• Avg Pedaling Power
206 W 103% FTP
182 W
214 W
1.07
452
872 W
xPower
209 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

1.0
BikeScoreBikeScore 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
432

Behersket og kontrollert fire ganger til Tryvannstårnet med stigende intensitet, etterfulgt av to runder i Maridalen med synkende intensitet.

Det føltes bra.

Vekslende vind, i Maridalen var det ganske stabilt fra sørvest.

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• Jan I writes:

Behersket og kontrollert fire ganger til Tryvannstårnet med stigende intensitet, etterfulgt av to runder i Maridalen med synkende intensitet.

Det føltes bra.

Vekslende vind, i Maridalen var det ganske stabilt fra sørvest.

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Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
14:44, 0.0 km 40:22 11.9 km +472/-30 m 17.8 km/h 215 W 107.5% 3.1 W/kg 726 W 80% 84 RPM 113 RPM
15:24, 12.0 km 50 0.2 km +11/ 16.3 km/h 216 W 108% 3.1 W/kg 314 W 84.9% 76 RPM 94 RPM
15:25, 12.2 km 09:17 6.1 km +9/-390 m 39.7 km/h 102 W 51% 1.5 W/kg 234 W 67.6% 76 RPM 115 RPM
15:36, 18.3 km 24:05 5.6 km +374/-2 m 14.0 km/h 234 W 117% 3.4 W/kg 289 W 83.8% 85 RPM 101 RPM
16:00, 23.9 km 50 0.2 km +12/ 17.3 km/h 223 W 111.5% 3.2 W/kg 337 W 85.9% 78 RPM 94 RPM
16:00, 24.2 km 08:48 6.1 km +3/-385 m 41.5 km/h 119 W 59.5% 1.7 W/kg 391 W 66.5% 75 RPM 108 RPM
16:09, 30.3 km 23:58 5.6 km +373/-2 m 14.0 km/h 237 W 118.5% 3.4 W/kg 303 W 83.8% 84 RPM 104 RPM
16:33, 35.8 km 41 0.2 km +12/ 19.5 km/h 255 W 127.5% 3.7 W/kg 356 W 87.0% 82 RPM 104 RPM
16:34, 36.1 km 08:51 6.1 km +4/-385 m 41.1 km/h 146 W 73% 2.1 W/kg 440 W 71.4% 80 RPM 109 RPM
16:43, 42.1 km 22:59 5.6 km +368/ 14.6 km/h 241 W 120.5% 3.5 W/kg 329 W 84.9% 85 RPM 104 RPM
17:06, 47.7 km 44 0.2 km +12/ 18.6 km/h 251 W 125.5% 3.6 W/kg 348 W 88.1% 80 RPM 96 RPM
17:07, 48.0 km 11:56 7.9 km +6/-421 m 39.7 km/h 153 W 76.5% 2.2 W/kg 623 W 70.8% 74 RPM 113 RPM
17:31, 55.9 km 12:32 4.7 km +92/-14 m 22.7 km/h 196 W 98% 2.8 W/kg 390 W 77.3% 82 RPM 102 RPM
17:44, 60.6 km 13:57 8.3 km +52/-53 m 35.6 km/h 219 W 109.5% 3.2 W/kg 505 W 83.2% 89 RPM 109 RPM
17:57, 68.9 km 15:35 8.2 km +51/-62 m 31.7 km/h 214 W 107% 3.1 W/kg 428 W 84.3% 91 RPM 105 RPM
18:13, 77.1 km 15:34 8.2 km +62/-55 m 31.8 km/h 173 W 86.5% 2.5 W/kg 399 W 79.5% 84 RPM 107 RPM
18:29, 85.4 km 17:35 8.2 km +54/-62 m 28.1 km/h 172 W 86% 2.5 W/kg 872 W 76.2% 82 RPM 103 RPM
18:46, 93.6 km 08:32 4.3 km +11/-121 m 30.0 km/h 144 W 72% 2.1 W/kg 287 W 69.7% 68 RPM 105 RPM

Time in power zones

Zone Duration %
1 (0% - 55%) 1 hour 4 minutes 50 seconds 27.3%
2 (55% - 75%) 49 minutes 17 seconds 20.8%
3 (75% - 90%) 1 hour 31 minutes 29 seconds 38.6%
4 (90% - 105%) 27 minutes 11 seconds 11.5%
5 (105% - 121%) 3 minutes 2 seconds 1.3%
6 (121% - 150%) 1 minute 17 seconds 0.5%
7 (150% - 42 seconds 0.3%

Time in HR zones

Zone Duration %
0 (0% - 60%) 5 minutes 29 seconds 2.3%
1 (60% - 72%) 49 minutes 55 seconds 21.1%
2 (72% - 82%) 1 hour 35 minutes 59 seconds 40.5%
3 (82% - 87%) 1 hour 26 minutes 20 seconds 36.4%
4 (87% - 92%) 5 seconds 0.0%

Speed distribution

Name Start Length Ascent % Duration Speed Avg power Est power W/kg VAM Category Avg HR
0.0 km 2.0 km 50 m 2.5 % 06:02 20.3 km/h 177.2 W 176.8 W 2.6 W/kg 70.8%
4.6 km 7.8 km 426 m 5.5 % 29:35 15.8 km/h 227.7 W 232.7 W 3.3 W/kg 866 83.8%
Gaustad - Tryva... 4.6 km 7.3 km 405 m 5.5 % 27:54 15.7 km/h 232 W 233.7 W 3.4 W/kg 871 83.8%
Klatringen til ... 18.3 km 5.6 km 372 m 6.6 % 24:04 14.0 km/h 233 W 238.5 W 3.4 W/kg 927 83.8%
18.4 km 5.9 km 382 m 6.5 % 24:46 14.2 km/h 231.0 W 239.3 W 3.3 W/kg 926 84.3%
Klatringen til ... 30.3 km 5.6 km 371 m 6.6 % 23:57 14.0 km/h 236 W 239.0 W 3.4 W/kg 929 83.2%
30.3 km 6.0 km 389 m 6.5 % 25:19 14.2 km/h 233.7 W 238.4 W 3.4 W/kg 923 83.8%
Klatringen til ... 42.1 km 5.6 km 368 m 6.6 % 22:58 14.6 km/h 241 W 248.7 W 3.5 W/kg 961 84.9%
42.2 km 6.0 km 384 m 6.4 % 24:42 14.7 km/h 231.6 W 243.1 W 3.4 W/kg 935 84.9%
56.6 km 3.3 km 91 m 2.8 % 09:46 20.5 km/h 191.7 W 192.6 W 2.8 W/kg 77.3%
Ring 3 - Brekke... 58.9 km 1.0 km 53 m 5.2 % 03:34 17.2 km/h 237 W 246.0 W 3.4 W/kg 892 82.2%
Zoom Duration Power Avg power/kg Start Length Elevation
5 seconds 825 W 12.0 W/kg 88.6 km 56 m +0 / -1 m
10 seconds 818 W 11.9 W/kg 88.6 km 117 m +0 / -1 m
30 seconds 565 W 8.2 W/kg 88.5 km 350 m +4 / -3 m
1 minute 351 W 5.1 W/kg 88.3 km 578 m +4 / -4 m
4 minutes 249 W 3.6 W/kg 4.5 km 1547 m +47 / -0 m
5 minutes 248 W 3.6 W/kg 4.5 km 1808 m +63 / -0 m
10 minutes 244 W 3.5 W/kg 43.6 km 2560 m +163 / -0 m
20 minutes 242 W 3.5 W/kg 42.9 km 4979 m +323 / -0 m
30 minutes 227 W 3.3 W/kg 3.8 km 8028 m +414 / -2 m
1 hour 205 W 3.0 W/kg 28.6 km 19.4 km +769 / -504 m
Zoom Duration Speed Start Length Elevation
5 seconds 61.4 km/h 53.2 km 85 m +0 / -4 m
10 seconds 60.1 km/h 53.6 km 167 m +0 / -11 m
30 seconds 58.4 km/h 15.0 km 487 m +0 / -33 m
1 minute 56.8 km/h 14.7 km 946 m +0 / -59 m
4 minutes 51.6 km/h 48.7 km 3440 m +0 / -225 m
5 minutes 48.6 km/h 48.5 km 4049 m +0 / -272 m
10 minutes 38.5 km/h 23.8 km 6417 m +23 / -381 m
20 minutes 34.8 km/h 60.1 km 11.6 km +66 / -89 m
30 minutes 33.7 km/h 60.0 km 16.8 km +99 / -117 m
1 hour 32.0 km/h 52.9 km 32.0 km +235 / -308 m