Puls
142 Slag/m , 71%
Makspuls
226 Slag/m , 113%
Rute
Sandnes
Lengd
95,8 km
Stigning
1845 m (19,3 m/km)
Nedstigning
1813 m
Høgaste høgd
340 m
Starttid
12:33
Dato
15. juli 2011
Maksfart
57,1 km/t
Calories
1767 kcal (0,2 kg kroppsfeitt)
Kadens
77 RPM
Kadens inkl. trilling
70 RPM
  • Makskadens
    118 RPM
  • Tråkkeffekt
    183 W 66,5% FTP
    Snitteffekt
    174 W
    Normalisert effekt
    216 W
    Intensitetsfaktor
    0,785
    TSS
    227
    Maks effekt
    1074 W
    xPower
    207 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

    209

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    Zoom Start Tid Lengd Høgd Fart Gj. effekt FTP % Gj. effekt/kg Maks effekt Puls Avg cadence Makskadens
    12:33, 0 km 03:45 1 km +66/-16 m 16,1 km/t 200 W 72,7% 2,3 W/kg 624 W 103% 75 RPM 95 RPM
    12:37, 1,0 km 02:45 1 km +30/-33 m 21,8 km/t 156 W 56,7% 1,8 W/kg 329 W 79,5% 80 RPM 91 RPM
    12:40, 2,0 km 02:41 1 km +15/-14 m 22,3 km/t 150 W 54,5% 1,7 W/kg 299 W 85% 78 RPM 93 RPM
    12:43, 3,0 km 02:19 1 km +20/-7 m 25,8 km/t 182 W 66,2% 2,1 W/kg 260 W 84,5% 86 RPM 100 RPM
    12:45, 4,0 km 02:24 1 km +18/-14 m 25,0 km/t 202 W 73,5% 2,3 W/kg 296 W 97% 88 RPM 94 RPM
    12:47, 5,0 km 02:32 1 km +35/-15 m 23,7 km/t 210 W 76,4% 2,4 W/kg 324 W 72,5% 87 RPM 94 RPM
    12:50, 6,0 km 01:50 1 km +5/-33 m 32,7 km/t 172 W 62,5% 2,0 W/kg 316 W 70% 90 RPM 98 RPM
    12:52, 7,0 km 01:24 1 km +5/-21 m 43,0 km/t 200 W 72,7% 2,3 W/kg 280 W 69,5% 91 RPM 101 RPM
    12:53, 8,0 km 01:48 1 km +29/-18 m 33,3 km/t 189 W 68,7% 2,1 W/kg 281 W 70% 91 RPM 103 RPM
    12:55, 9,0 km 01:36 1 km +4/-36 m 37,4 km/t 173 W 62,9% 2,0 W/kg 276 W 68,5% 91 RPM 95 RPM
    12:57, 10,0 km 02:13 1 km +17/-8 m 27,2 km/t 152 W 55,3% 1,7 W/kg 528 W 68% 83 RPM 95 RPM
    12:59, 11,0 km 01:42 1 km +6/-13 m 35,1 km/t 184 W 66,9% 2,1 W/kg 281 W 70,5% 93 RPM 99 RPM
    13:00, 12,0 km 02:46 1 km +62/-40 m 21,7 km/t 265 W 96,4% 3,0 W/kg 447 W 75% 93 RPM 100 RPM
    13:03, 13,0 km 01:49 1 km +16/-22 m 33,1 km/t 210 W 76,4% 2,4 W/kg 350 W 74,5% 92 RPM 99 RPM
    13:05, 14,0 km 01:42 1 km +2/-24 m 35,0 km/t 191 W 69,5% 2,2 W/kg 257 W 70,5% 90 RPM 98 RPM
    13:07, 15,0 km 03:23 1 km +33/-17 m 17,8 km/t 153 W 55,6% 1,7 W/kg 462 W 72,5% 87 RPM 98 RPM
    13:10, 16,0 km 01:53 1 km +6/-18 m 31,9 km/t 202 W 73,5% 2,3 W/kg 319 W 72,5% 93 RPM 101 RPM
    13:12, 17,0 km 01:48 1 km +12/-10 m 33,1 km/t 183 W 66,5% 2,1 W/kg 279 W 71,5% 92 RPM 96 RPM
    13:14, 18,0 km 01:34 1 km +9/-18 m 38,3 km/t 197 W 71,6% 2,2 W/kg 283 W 71,5% 93 RPM 97 RPM
    13:15, 19,0 km 01:30 1 km +7/-7 m 40,0 km/t 192 W 69,8% 2,2 W/kg 346 W 73,5% 92 RPM 99 RPM
    13:17, 20,0 km 01:24 1 km +6/-3 m 42,2 km/t 226 W 82,2% 2,6 W/kg 367 W 74,5% 94 RPM 104 RPM
    13:18, 21,0 km 01:36 1 km +2/-13 m 37,6 km/t 208 W 75,6% 2,4 W/kg 328 W 76% 92 RPM 100 RPM
    13:20, 22,0 km 01:28 1 km +11/ 40,5 km/t 189 W 68,7% 2,1 W/kg 256 W 75% 93 RPM 101 RPM
    13:21, 23,0 km 01:41 1 km +16/-6 m 35,5 km/t 200 W 72,7% 2,3 W/kg 484 W 73,5% 87 RPM 101 RPM
    13:23, 24,0 km 01:38 1 km +7/-12 m 36,7 km/t 182 W 66,2% 2,1 W/kg 227 W 70% 87 RPM 99 RPM
    13:25, 25,0 km 01:33 1 km +3/-4 m 39,0 km/t 178 W 64,7% 2,0 W/kg 251 W 69,5% 90 RPM 98 RPM
    13:26, 26,0 km 01:27 1 km +3/-6 m 41,3 km/t 183 W 66,5% 2,1 W/kg 267 W 70,5% 90 RPM 96 RPM
    13:28, 27,0 km 01:27 1 km +1/-6 m 41,3 km/t 178 W 64,7% 2,0 W/kg 291 W 69,5% 86 RPM 100 RPM
    13:29, 28,0 km 01:31 1 km +11/-1 m 39,5 km/t 197 W 71,6% 2,2 W/kg 268 W 71,5% 89 RPM 106 RPM
    13:31, 29,0 km 01:38 1 km +9/-7 m 36,7 km/t 254 W 92,4% 2,9 W/kg 572 W 76% 84 RPM 100 RPM
    13:32, 30,0 km 02:28 1 km +15/-12 m 24,5 km/t 247 W 89,8% 2,8 W/kg 451 W 77,5% 84 RPM 102 RPM
    13:35, 31,0 km 02:24 1 km +11/-3 m 24,9 km/t 240 W 87,3% 2,7 W/kg 557 W 72,5% 83 RPM 97 RPM
    13:37, 32,0 km 02:23 1 km +8/-18 m 25,2 km/t 177 W 64,4% 2,0 W/kg 531 W 76,5% 83 RPM 99 RPM
    13:40, 33,0 km 02:13 1 km +9/-5 m 27,1 km/t 232 W 84,4% 2,6 W/kg 491 W 70,5% 89 RPM 100 RPM
    13:42, 34,0 km 02:19 1 km +12/-12 m 25,9 km/t 216 W 78,5% 2,5 W/kg 559 W 76,5% 81 RPM 93 RPM
    13:44, 35,0 km 02:28 1 km +25/-5 m 24,3 km/t 225 W 81,8% 2,6 W/kg 644 W 71,5% 80 RPM 93 RPM
    13:47, 36,0 km 02:03 1 km +4/-24 m 29,3 km/t 198 W 72% 2,3 W/kg 429 W 76% 78 RPM 103 RPM
    13:49, 37,0 km 02:06 1 km +12/-6 m 28,6 km/t 208 W 75,6% 2,4 W/kg 349 W 75% 90 RPM 100 RPM
    13:51, 38,0 km 01:51 1 km +9/-11 m 32,3 km/t 182 W 66,2% 2,1 W/kg 379 W 73,5% 86 RPM 94 RPM
    13:53, 39,0 km 02:14 1 km +14/-3 m 27,0 km/t 202 W 73,5% 2,3 W/kg 285 W 72,5% 83 RPM 91 RPM
    13:55, 40,0 km 02:06 1 km +5/-9 m 28,5 km/t 175 W 63,6% 2,0 W/kg 242 W 71% 87 RPM 96 RPM
    13:57, 41,0 km 02:29 1 km +33/-3 m 24,2 km/t 216 W 78,5% 2,5 W/kg 408 W 73% 81 RPM 98 RPM
    13:59, 42,0 km 02:17 1 km +13/-43 m 26,2 km/t 166 W 60,4% 1,9 W/kg 425 W 69% 83 RPM 95 RPM
    14:02, 43,0 km 02:00 1 km +4/-16 m 29,9 km/t 178 W 64,7% 2,0 W/kg 281 W 70% 87 RPM 97 RPM
    14:04, 44,0 km 02:21 1 km +15/-9 m 25,5 km/t 149 W 54,2% 1,7 W/kg 265 W 66,5% 78 RPM 90 RPM
    14:06, 45,0 km 03:27 1 km +49/-4 m 17,3 km/t 297 W 108% 3,4 W/kg 1074 W 77,5% 76 RPM 89 RPM
    14:09, 46,0 km 03:07 1 km +52/-7 m 19,3 km/t 292 W 106,2% 3,3 W/kg 448 W 84,5% 80 RPM 89 RPM
    14:13, 47,0 km 02:27 1 km +33/-1 m 24,5 km/t 281 W 102,2% 3,2 W/kg 414 W 81,5% 85 RPM 93 RPM
    14:15, 48,0 km 01:57 1 km +4/-29 m 31,0 km/t 109 W 39,6% 1,2 W/kg 213 W 73,5% 82 RPM 89 RPM
    14:17, 49,0 km 02:19 1 km +37/-8 m 25,7 km/t 234 W 85,1% 2,7 W/kg 497 W 75% 80 RPM 91 RPM
    14:19, 50,0 km 02:35 1 km +22/-10 m 23,2 km/t 189 W 68,7% 2,1 W/kg 325 W 75,5% 79 RPM 91 RPM
    14:22, 51,0 km 01:20 1 km -27 m 45,4 km/t 84 W 30,5% 1,0 W/kg 265 W 67,5% 75 RPM 86 RPM
    14:23, 52,0 km 01:55 1 km +11/-24 m 31,2 km/t 244 W 88,7% 2,8 W/kg 663 W 75% 86 RPM 98 RPM
    14:25, 53,0 km 01:27 1 km +5/-22 m 41,0 km/t 191 W 69,5% 2,2 W/kg 445 W 77% 87 RPM 97 RPM
    14:27, 54,0 km 02:11 1 km +16/-16 m 27,6 km/t 154 W 56% 1,8 W/kg 532 W 69% 75 RPM 94 RPM
    14:29, 55,0 km 02:05 1 km +6/-14 m 28,7 km/t 124 W 45,1% 1,4 W/kg 342 W 69,5% 76 RPM 90 RPM
    14:31, 56,0 km 01:54 1 km +5/-10 m 31,5 km/t 144 W 52,4% 1,6 W/kg 245 W 68,5% 82 RPM 90 RPM
    14:33, 57,0 km 02:15 1 km +13/-6 m 26,7 km/t 146 W 53,1% 1,7 W/kg 317 W 68% 74 RPM 87 RPM
    14:35, 58,0 km 02:30 1 km +16/-19 m 24,2 km/t 171 W 62,2% 1,9 W/kg 323 W 70,5% 72 RPM 82 RPM
    14:38, 59,0 km 01:58 1 km +15/-15 m 30,1 km/t 128 W 46,5% 1,5 W/kg 361 W 66% 73 RPM 91 RPM
    14:39, 60,0 km 02:26 1 km +18/-8 m 24,7 km/t 138 W 50,2% 1,6 W/kg 279 W 65% 68 RPM 85 RPM
    14:42, 61,0 km 02:23 1 km +11/-10 m 25,3 km/t 151 W 54,9% 1,7 W/kg 390 W 67% 73 RPM 86 RPM
    14:44, 62,0 km 02:18 1 km +20/-8 m 26,1 km/t 138 W 50,2% 1,6 W/kg 330 W 65,5% 69 RPM 88 RPM
    14:47, 63,0 km 03:32 1 km +23/-2 m 17,0 km/t 158 W 57,5% 1,8 W/kg 260 W 65% 66 RPM 79 RPM
    14:50, 64,0 km 03:57 1 km +41/-14 m 15,2 km/t 174 W 63,3% 2,0 W/kg 346 W 70% 66 RPM 82 RPM
    14:54, 65,0 km 01:20 1 km +1/-57 m 45,0 km/t 106 W 38,5% 1,2 W/kg 255 W 63,5% 72 RPM 91 RPM
    14:55, 66,0 km 02:01 1 km +7/-17 m 29,6 km/t 123 W 44,7% 1,4 W/kg 215 W 64% 72 RPM 118 RPM
    14:57, 67,0 km 02:34 1 km +14/-11 m 23,5 km/t 143 W 52% 1,6 W/kg 291 W 64,5% 66 RPM 79 RPM
    15:00, 68,0 km 02:55 1 km +31/-30 m 20,6 km/t 169 W 61,5% 1,9 W/kg 401 W 67,5% 70 RPM 84 RPM
    15:03, 69,0 km 02:45 1 km +29/-21 m 21,9 km/t 108 W 39,3% 1,2 W/kg 283 W 62,5% 66 RPM 87 RPM
    15:06, 70,0 km 02:18 1 km +16/-20 m 26,0 km/t 122 W 44,4% 1,4 W/kg 218 W 62% 71 RPM 84 RPM
    15:08, 71,0 km 04:06 1 km +60/-13 m 14,6 km/t 271 W 98,5% 3,1 W/kg 411 W 73% 64 RPM 76 RPM
    15:12, 72,0 km 07:20 1 km +118/-28 m 8,2 km/t 190 W 69,1% 2,2 W/kg 364 W 78,5% 56 RPM 66 RPM
    15:19, 73,0 km 05:15 1 km +79/-7 m 11,4 km/t 232 W 84,4% 2,6 W/kg 362 W 77% 61 RPM 69 RPM
    15:25, 74,0 km 01:50 1 km +7/-41 m 32,8 km/t 105 W 38,2% 1,2 W/kg 356 W 72% 76 RPM 87 RPM
    15:26, 75,0 km 01:27 1 km +9/-62 m 41,5 km/t 31 W 11,3% 0,4 W/kg 246 W 60% 59 RPM 86 RPM
    15:28, 76,0 km 01:29 1 km +8/-23 m 40,3 km/t 124 W 45,1% 1,4 W/kg 256 W 62% 75 RPM 90 RPM
    15:29, 77,0 km 02:13 1 km +9/-10 m 27,0 km/t 138 W 50,2% 1,6 W/kg 237 W 66,5% 75 RPM 93 RPM
    15:32, 78,0 km 02:23 1 km +14/-12 m 25,1 km/t 143 W 52% 1,6 W/kg 252 W 66,5% 70 RPM 82 RPM
    15:34, 79,0 km 03:23 1 km +50/-36 m 17,8 km/t 130 W 47,3% 1,5 W/kg 265 W 66% 72 RPM 82 RPM
    15:37, 80,0 km 01:48 1 km +14/-40 m 33,4 km/t 55 W 20% 0,6 W/kg 177 W 57,5% 62 RPM 74 RPM
    15:39, 81,0 km 01:38 1 km +7/-37 m 36,6 km/t 95 W 34,5% 1,1 W/kg 300 W 58% 61 RPM 70 RPM
    15:41, 82,0 km 02:16 1 km +19/-15 m 26,5 km/t 208 W 75,6% 2,4 W/kg 384 W 72% 65 RPM 80 RPM
    15:43, 83,0 km 01:48 1 km +6/-46 m 33,1 km/t 84 W 30,5% 1,0 W/kg 198 W 62% 65 RPM 84 RPM
    15:45, 84,0 km 01:45 1 km +17/-42 m 34,2 km/t 80 W 29,1% 0,9 W/kg 176 W 59,5% 67 RPM 77 RPM
    15:47, 85,0 km 01:40 1 km +3/-29 m 36,1 km/t 136 W 49,5% 1,5 W/kg 305 W 63% 64 RPM 76 RPM
    15:48, 86,0 km 01:41 1 km +3/-36 m 35,5 km/t 114 W 41,5% 1,3 W/kg 315 W 62% 69 RPM 84 RPM
    15:50, 87,0 km 02:33 1 km +14/-46 m 23,5 km/t 118 W 42,9% 1,3 W/kg 423 W 66,5% 66 RPM 82 RPM
    15:53, 88,0 km 03:17 1 km +44/-7 m 18,2 km/t 198 W 72% 2,3 W/kg 369 W 70,5% 71 RPM 82 RPM
    15:56, 89,0 km 03:16 1 km +44/-21 m 18,3 km/t 153 W 55,6% 1,7 W/kg 356 W 70% 67 RPM 81 RPM
    15:59, 90,0 km 02:03 1 km +7/-60 m 29,4 km/t 58 W 21,1% 0,7 W/kg 228 W 57,5% 62 RPM 86 RPM
    16:01, 91,0 km 02:55 1 km +33/-13 m 20,5 km/t 125 W 45,5% 1,4 W/kg 451 W 64,5% 66 RPM 91 RPM
    16:04, 92,0 km 03:39 1 km +46/-37 m 16,4 km/t 112 W 40,7% 1,3 W/kg 277 W 64% 66 RPM 84 RPM
    16:08, 93,0 km 02:01 1 km +2/-54 m 30,0 km/t 67 W 24,4% 0,8 W/kg 187 W 61,5% 67 RPM 81 RPM
    16:10, 94,0 km 02:23 1 km +20/-18 m 24,8 km/t 124 W 45,1% 1,4 W/kg 220 W 61% 67 RPM 80 RPM
    16:12, 95,0 km 02:38 0,8 km +29/-10 m 17,6 km/t 112 W 40,7% 1,3 W/kg 415 W 66,5% 60 RPM 78 RPM

    Tid i effekt-soner

    Sone Tid %
    1 (0% - 55%) 1 time 4 minutt 17 sekund 29,0%
    2 (55% - 75%) 1 time 4 minutt 24 sekund 29,1%
    3 (75% - 90%) 38 minutt 31 sekund 17,4%
    4 (90% - 105%) 20 minutt 43 sekund 9,4%
    5 (105% - 121%) 15 minutt 12 sekund 6,9%
    6 (121% - 150%) 12 minutt 18 sekund 5,6%
    7 (150% - 5 minutt 57 sekund 2,7%

    Tid i puls-soner

    Sone Tid %
    0 (0% - 60%) 12 minutt 28 sekund 5,6%
    1 (60% - 72%) 2 timar 3 minutt 45 sekund 55,9%
    2 (72% - 82%) 1 time 8 minutt 1 sekund 30,7%
    3 (82% - 87%) 8 minutt 53 sekund 4,0%
    4 (87% - 92%) 3 minutt 6 sekund 1,4%
    5 (92% - 97%) 58 sekund 0,4%
    6 (97% - 100% 4 minutt 11 sekund 1,9%

    Prosentvis fordeling i ulike puls-soner

    Effektdistribusjon

    Kadensdistribusjon

    Fartsdistribusjon

    Namn Start Lengd Stigning % Tid Fart Gj. effekt Est. effekt W/kg VAM Kategori Puls
    0,0 km 0,4 km 47 m 13,6 % 01:21 15,6 km/t 263,9 W 597,8 W 3,1 W/kg
    5
    103,5%
    12,1 km 0,3 km 53 m 17,5 % 55 19,8 km/t 343,9 W 974,0 W 4,0 W/kg
    5
    75%
    Fjermestadbakke... 45,2 km 1,3 km 91 m 6,8 % 04:56 16,4 km/t 344 W 341,8 W 3,9 W/kg 1107
    4
    81%
    45,2 km 3,0 km 131 m 4,3 % 09:05 20,1 km/t 293,0 W 295,1 W 3,4 W/kg
    4
    81,5%
    49,5 km 1,0 km 47 m 4,7 % 03:21 17,8 km/t 244,5 W 274,0 W 2,8 W/kg
    5
    77%
    63,5 km 1,3 km 49 m 3,8 % 05:18 14,9 km/t 183,8 W 186,1 W 2,1 W/kg
    5
    68,5%
    Seldalsbakken 71,4 km 2,8 km 231 m 8,4 % 16:05 10,3 km/t 224 W 246,7 W 2,6 W/kg 862
    3
    77,5%
    71,8 km 1,1 km 89 m 8,1 % 05:52 11,3 km/t 282,1 W 264,6 W 3,3 W/kg
    4
    81%
    73,0 km 1,0 km 101 m 10,1 % 05:22 11,2 km/t 230,4 W 321,3 W 2,7 W/kg
    4
    76%
    88,1 km 1,0 km 53 m 5,1 % 03:33 17,7 km/t 192,9 W 290,0 W 2,2 W/kg
    5
    71%
    Zoom Tid Effekt Gj. effekt/kg Start Lengd Høgd
    5 sekund 950 W 10,8 W/kg 45,2 km 36 m +1 / -0 m
    10 sekund 781 W 8,9 W/kg 45,2 km 75 m +2 / -0 m
    30 sekund 519 W 5,9 W/kg 45,2 km 186 m +11 / -0 m
    1 minutt 397 W 4,5 W/kg 45,2 km 300 m +20 / -0 m
    4 minutt 337 W 3,8 W/kg 45,2 km 1092 m +75 / -0 m
    5 minutt 343 W 3,9 W/kg 45,2 km 1366 m +91 / -1 m
    10 minutt 280 W 3,2 W/kg 45,2 km 3451 m +139 / -19 m
    20 minutt 235 W 2,7 W/kg 45,1 km 8722 m +212 / -129 m
    30 minutt 223 W 2,5 W/kg 35,4 km 12.5 km +272 / -138 m
    1 time 215 W 2,4 W/kg 18,7 km 29.3 km +413 / -261 m
    Zoom Tid Fart Start Lengd Høgd
    5 sekund 56,5 km/t 75,7 km 78 m +0 / -3 m
    10 sekund 56,0 km/t 75,7 km 155 m +0 / -7 m
    30 sekund 54,1 km/t 75,6 km 443 m +0 / -27 m
    1 minutt 53,5 km/t 75,5 km 892 m +0 / -52 m
    4 minutt 42,0 km/t 74,2 km 2802 m +19 / -123 m
    5 minutt 40,9 km/t 25,4 km 3410 m +11 / -14 m
    10 minutt 39,1 km/t 22,1 km 6517 m +44 / -34 m
    20 minutt 38,5 km/t 17,2 km 12.8 km +98 / -91 m
    30 minutt 34,7 km/t 12,8 km 17.4 km +161 / -189 m
    1 time 31,7 km/t 6,3 km 31.7 km +384 / -433 m