###### Avg HR

165 BPM , 84.6%###### Max HR

186 BPM , 95.4%###### Route

KM Fellesstart 2011###### Distance

33.6 km###### Ascent

769 m (22.9 m/km)###### Descent

322 m###### Min altitude

10 m###### Max altitude

488 m###### Start time

noon###### Date

July 17, 2011###### Max Speed

66.9 km/h###### Temperature

15 ℃###### Min Temperature

10 ℃###### Max Temperature

19 ℃###### Calories

1029 kcal (0.1 kg bodyfat)###### Avg Pedaling Cadence

79 RPM###### Avg Cadence

74 RPM###### Max Cadence

196 RPM###### Avg Pedaling Power

309 W 96.6% FTP###### Avg Power

280 W###### Normalized Power

327 W###### Intensity Factor

1.022###### TSS

119###### Max Power

998 W###### xPower

315 WxPower 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###### 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

110
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

# Intervals

Zoom | Start | Duration | Length | Elevation | Speed | Avg power | FTP % | Avg power/kg | Max power | Avg HR | Avg cadence | Max cadence |
---|---|---|---|---|---|---|---|---|---|---|---|---|

12:00, 0 km | 01:08:15 | 33.6 km | +774/-329 m | 29.5 km/h | 281 W | 87.8% | 3.4 W/kg | 998 W | 84.6% | 81 RPM | 196 RPM |

### Time in power zones

Zone | Duration | % |
---|---|---|

1 (0% - 55%) | 15 minutes 56 seconds | 23.3% |

2 (55% - 75%) | 8 minutes 19 seconds | 12.2% |

3 (75% - 90%) | 7 minutes 36 seconds | 11.1% |

4 (90% - 105%) | 9 minutes 33 seconds | 14.0% |

5 (105% - 121%) | 10 minutes 59 seconds | 16.1% |

6 (121% - 150%) | 11 minutes 26 seconds | 16.8% |

7 (150% - | 4 minutes 44 seconds | 6.9% |

### Time in HR zones

Zone | Duration | % |
---|---|---|

0 (0% - 60%) | 19 seconds | 0.5% |

1 (60% - 72%) | 4 minutes 19 seconds | 6.3% |

2 (72% - 82%) | 16 minutes 55 seconds | 24.8% |

3 (82% - 87%) | 15 minutes 16 seconds | 22.4% |

4 (87% - 92%) | 22 minutes 49 seconds | 33.4% |

5 (92% - 97%) | 8 minutes 55 seconds | 13.1% |

### 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 km | 33.6 km | 764 m | 2.3 % | 01:08:16 | 29.5 km/h | 281 W | 333.2 W | 3.4 W/kg | 671 | 84.6% | |

20.0 km | 1.0 km | 53 m | 5.3 % | 02:45 | 21.9 km/h | 385.0 W | 374.3 W | 4.6 W/kg | 91.3% | |||

23.2 km | 4.0 km | 272 m | 6.9 % | 13:47 | 17.3 km/h | 359.0 W | 350.2 W | 4.3 W/kg | 1185 | 90.3% | ||

Myklebustdalen | 23.4 km | 2.9 km | 237 m | 8.2 % | 11:20 | 15.4 km/h | 365 W | 358.7 W | 4.4 W/kg | 1255 | 90.8% | |

29.4 km | 1.2 km | 92 m | 7.6 % | 04:21 | 16.7 km/h | 343.4 W | 369.1 W | 4.1 W/kg | 89.2% | |||

32.2 km | 1.4 km | 102 m | 7.1 % | 05:39 | 15.2 km/h | 347.1 W | 313.9 W | 4.2 W/kg | 88.7% |

Zoom | Duration | Power | Avg power/kg | Start | Length | Elevation |
---|---|---|---|---|---|---|

5 seconds | 897 W | 10.8 W/kg | 14.5 km | 40 m | +2 / -0 m | |

10 seconds | 741 W | 8.9 W/kg | 14.4 km | 78 m | +5 / -0 m | |

30 seconds | 597 W | 7.2 W/kg | 14.3 km | 252 m | +12 / -0 m | |

1 minute | 473 W | 5.7 W/kg | 14.1 km | 532 m | +18 / -0 m | |

4 minutes | 417 W | 5.0 W/kg | 23.8 km | 1057 m | +98 / -0 m | |

5 minutes | 404 W | 4.9 W/kg | 23.8 km | 1264 m | +117 / -0 m | |

10 minutes | 378 W | 4.6 W/kg | 23.8 km | 2394 m | +221 / -0 m | |

20 minutes | 346 W | 4.2 W/kg | 23.7 km | 6710 m | +364 / -47 m | |

30 minutes | 331 W | 4.0 W/kg | 19.1 km | 11.5 km | +472 / -60 m | |

1 hour | 291 W | 3.5 W/kg | 5.3 km | 28.2 km | +701 / -252 m |

Zoom | Duration | Speed | Start | Length | Elevation |
---|---|---|---|---|---|

5 seconds | 66.5 km/h | 9.6 km | 92 m | +0 / -4 m | |

10 seconds | 66.2 km/h | 9.6 km | 183 m | +0 / -8 m | |

30 seconds | 60.8 km/h | 2.4 km | 506 m | +0 / -18 m | |

1 minute | 59.8 km/h | 1.8 km | 996 m | +0 / -38 m | |

4 minutes | 47.6 km/h | 1.6 km | 3170 m | +14 / -60 m | |

5 minutes | 46.8 km/h | 1.4 km | 3899 m | +17 / -66 m | |

10 minutes | 41.2 km/h | 0.8 km | 6861 m | +53 / -80 m | |

20 minutes | 39.0 km/h | 0.6 km | 13.0 km | +118 / -157 m | |

30 minutes | 39.0 km/h | 0.5 km | 19.5 km | +169 / -219 m | |

1 hour | 31.0 km/h | 0.6 km | 31.0 km | +640 / -318 m |

Gratulere med meget bra ritt :)