Avg HR
152 BPM , 76%
Max HR
208 BPM , 104%
Route
Gramstadbakken og Fjermestadbakken
Distance
48.8 km
Ascent
839 m (17.2 m/km)
Descent
839 m
Min altitude
2 m
Max altitude
169 m
Start time
2:26 p.m.
Date
July 20, 2011
Max Speed
64.5 km/h
Calories
1437 kcal (0.2 kg bodyfat)
Avg Pedaling Cadence
79 RPM
Avg Cadence
65 RPM
  • Max Cadence
    107 RPM
  • Avg Pedaling Power
    226 W 82.2% FTP
    Avg Power
    189 W
    Normalized Power
    263 W
    Intensity Factor
    0.956
    TSS
    185
    Max Power
    983 W
    xPower
    247 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)
    0.9
    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

    163

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    Zoom Start Duration Length Elevation Speed Avg power FTP % Avg power/kg Max power Avg HR Avg cadence Max cadence
    14:26, 0 km 03:01 1 km +6/-9 m 19.9 km/h 105 W 38.2% 1.2 W/kg 278 W 57% 69 RPM 85 RPM
    14:29, 1.0 km 02:14 1 km +6/-9 m 26.9 km/h 129 W 46.9% 1.5 W/kg 228 W 61.5% 79 RPM 87 RPM
    14:32, 2.0 km 02:07 1 km +15/-11 m 28.4 km/h 151 W 54.9% 1.7 W/kg 211 W 62.5% 83 RPM 88 RPM
    14:34, 3.0 km 01:58 1 km +13/-14 m 30.3 km/h 181 W 65.8% 2.1 W/kg 269 W 65.5% 82 RPM 88 RPM
    14:36, 4.0 km 03:17 1 km +49/-18 m 18.3 km/h 238 W 86.5% 2.7 W/kg 508 W 74.5% 79 RPM 89 RPM
    14:39, 5.0 km 01:45 1 km +8/-35 m 34.2 km/h 112 W 40.7% 1.3 W/kg 281 W 83% 80 RPM 93 RPM
    14:41, 6.0 km 03:11 1 km +25/-10 m 18.8 km/h 194 W 70.5% 2.2 W/kg 435 W 71% 77 RPM 103 RPM
    14:44, 7.0 km 05:10 1 km -1 m 0.9 km/h 85.5%
    14:58, 8.0 km 02:51 0.5 km +43/-2 m 10.9 km/h 316 W 114.9% 3.6 W/kg 448 W 91% 55 RPM 75 RPM
    15:01, 8.5 km 04:14 1 km +8/-63 m 14.1 km/h 20 W 7.3% 0.2 W/kg 234 W 72.5% 65 RPM 98 RPM
    15:05, 9.5 km 03:16 1 km +11/-78 m 18.3 km/h 55 W 20% 0.6 W/kg 383 W 66.5% 65 RPM 85 RPM
    15:08, 10.5 km 01:39 1 km +16/-47 m 36.4 km/h 153 W 55.6% 1.7 W/kg 344 W 77% 86 RPM 94 RPM
    15:10, 11.5 km 01:58 1 km +12/-9 m 30.7 km/h 208 W 75.6% 2.4 W/kg 341 W 77.5% 84 RPM 96 RPM
    15:12, 12.5 km 01:53 1 km +10/-15 m 31.9 km/h 195 W 70.9% 2.2 W/kg 376 W 80% 81 RPM 88 RPM
    15:14, 13.5 km 01:57 1 km +8/-5 m 30.6 km/h 228 W 82.9% 2.6 W/kg 478 W 80% 83 RPM 94 RPM
    15:16, 14.5 km 02:14 1 km +9/-4 m 26.9 km/h 220 W 80% 2.5 W/kg 341 W 81.5% 85 RPM 96 RPM
    15:18, 15.5 km 02:47 1 km +28/ 21.5 km/h 261 W 94.9% 3.0 W/kg 444 W 83% 83 RPM 96 RPM
    15:21, 16.5 km 03:27 1 km +12/-7 m 17.4 km/h 152 W 55.3% 1.7 W/kg 452 W 80.5% 79 RPM 95 RPM
    15:24, 17.5 km 02:05 1 km +9/-24 m 28.6 km/h 171 W 62.2% 1.9 W/kg 416 W 74% 83 RPM 95 RPM
    15:27, 18.5 km 02:22 1 km +13/-9 m 25.6 km/h 216 W 78.5% 2.5 W/kg 342 W 80.5% 88 RPM 95 RPM
    15:29, 19.5 km 01:32 1 km +3/-12 m 39.0 km/h 199 W 72.4% 2.3 W/kg 279 W 78% 89 RPM 99 RPM
    15:30, 20.5 km 02:15 1 km +17/-5 m 26.5 km/h 230 W 83.6% 2.6 W/kg 326 W 79% 87 RPM 96 RPM
    15:33, 21.5 km 01:53 1 km +2/-11 m 31.9 km/h 190 W 69.1% 2.2 W/kg 481 W 79% 85 RPM 95 RPM
    15:35, 22.5 km 02:09 1 km +20/-4 m 27.9 km/h 279 W 101.5% 3.2 W/kg 513 W 84.5% 86 RPM 95 RPM
    15:37, 23.5 km 06:49 1 km +21/-21 m 8.8 km/h 70 W 25.5% 0.8 W/kg 983 W 73% 81 RPM 101 RPM
    15:44, 24.5 km 02:22 1 km +10/-18 m 25.4 km/h 174 W 63.3% 2.0 W/kg 584 W 70% 82 RPM 105 RPM
    15:46, 25.5 km 02:14 1 km +29/-8 m 26.5 km/h 309 W 112.4% 3.5 W/kg 784 W 83.5% 79 RPM 96 RPM
    15:48, 26.5 km 01:53 1 km +30/-5 m 32.0 km/h 260 W 94.5% 3.0 W/kg 469 W 80.5% 90 RPM 100 RPM
    15:50, 27.5 km 02:10 1 km +28/-11 m 27.5 km/h 288 W 104.7% 3.3 W/kg 484 W 83% 85 RPM 103 RPM
    15:52, 28.5 km 02:44 1 km +28/-3 m 21.9 km/h 251 W 91.3% 2.9 W/kg 573 W 83.5% 77 RPM 96 RPM
    15:55, 29.5 km 02:21 1 km +21/-19 m 25.7 km/h 210 W 76.4% 2.4 W/kg 389 W 78% 81 RPM 100 RPM
    15:57, 30.5 km 02:21 1 km +23/-2 m 25.5 km/h 292 W 106.2% 3.3 W/kg 479 W 78% 76 RPM 92 RPM
    16:00, 31.5 km 02:13 1 km +5/-10 m 27.1 km/h 197 W 71.6% 2.2 W/kg 469 W 80.5% 79 RPM 88 RPM
    16:02, 32.5 km 01:32 1 km -23 m 39.1 km/h 177 W 64.4% 2.0 W/kg 316 W 72.5% 83 RPM 96 RPM
    16:03, 33.5 km 01:15 1 km -58 m 48.1 km/h 160 W 58.2% 1.8 W/kg 761 W 72.5% 87 RPM 107 RPM
    16:05, 34.5 km 04:06 1 km +30/-32 m 14.5 km/h 146 W 53.1% 1.7 W/kg 918 W 71% 83 RPM 98 RPM
    16:09, 35.5 km 03:43 1 km +60/-1 m 16.2 km/h 310 W 112.7% 3.5 W/kg 493 W 88% 80 RPM 95 RPM
    16:12, 36.5 km 01:37 1 km -64 m 37.2 km/h 3 W 1.1% 0.0 W/kg 76 W 73% 48 RPM 65 RPM
    16:14, 37.5 km 01:56 1 km +7/-27 m 31.1 km/h 140 W 50.9% 1.6 W/kg 293 W 66.5% 77 RPM 86 RPM
    16:16, 38.5 km 01:58 1 km +7/-9 m 30.5 km/h 204 W 74.2% 2.3 W/kg 596 W 76.5% 77 RPM 84 RPM
    16:18, 39.5 km 01:57 1 km +17/-16 m 30.9 km/h 248 W 90.2% 2.8 W/kg 698 W 83% 78 RPM 88 RPM
    16:20, 40.5 km 01:50 1 km +7/-6 m 32.6 km/h 158 W 57.5% 1.8 W/kg 236 W 72.5% 79 RPM 90 RPM
    16:22, 41.5 km 02:04 1 km +8/-14 m 29.1 km/h 126 W 45.8% 1.4 W/kg 213 W 69% 73 RPM 89 RPM
    16:24, 42.5 km 02:05 1 km +11/-6 m 28.5 km/h 210 W 76.4% 2.4 W/kg 311 W 73% 81 RPM 89 RPM
    16:26, 43.5 km 02:23 1 km +12/-7 m 25.4 km/h 206 W 74.9% 2.3 W/kg 367 W 78.5% 78 RPM 87 RPM
    16:28, 44.5 km 01:52 1 km +10/-16 m 32.0 km/h 148 W 53.8% 1.7 W/kg 602 W 70.5% 74 RPM 94 RPM
    16:30, 45.5 km 01:45 1 km +7/-19 m 34.3 km/h 185 W 67.3% 2.1 W/kg 460 W 79.5% 82 RPM 94 RPM
    16:32, 46.5 km 02:02 1 km +12/-7 m 29.5 km/h 221 W 80.4% 2.5 W/kg 492 W 78.5% 86 RPM 101 RPM
    16:34, 47.5 km 01:49 1 km +3/-21 m 33.1 km/h 95 W 34.5% 1.1 W/kg 382 W 69% 64 RPM 87 RPM
    16:36, 48.5 km 48 0.3 km +4/-1 m 18.5 km/h 172 W 62.5% 2.0 W/kg 618 W 67% 61 RPM 89 RPM

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 2 minutes 48 seconds 2.3%
    1 (60% - 72%) 35 minutes 9 seconds 29.0%
    2 (72% - 82%) 54 minutes 29 seconds 45.0%
    3 (82% - 87%) 17 minutes 27 seconds 14.4%
    4 (87% - 92%) 10 minutes 7 seconds 8.3%
    5 (92% - 97%) 52 seconds 0.7%
    6 (97% - 100% 19 seconds 0.3%

    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
    7.0 km 1.8 km 141 m 7.8 % 08:49 12.4 km/h 310.2 W 285.1 W 3.5 W/kg
    4
    87.5%
    15.0 km 1.9 km 45 m 2.5 % 06:14 17.9 km/h 211.7 W 172.5 W 2.4 W/kg
    5
    82%
    35.1 km 1.4 km 88 m 6.3 % 04:58 17.1 km/h 350.7 W 335.9 W 4.0 W/kg
    4
    86%
    Fjermestadbakke... 35.1 km 1.3 km 86 m 6.4 % 04:42 17.2 km/h 365 W 343.5 W 4.1 W/kg 1098
    4
    86%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 944 W 10.7 W/kg 24.2 km 34 m +2 / -0 m
    10 seconds 860 W 9.8 W/kg 24.2 km 72 m +4 / -0 m
    30 seconds 608 W 6.9 W/kg 39.5 km 259 m +10 / -0 m
    1 minute 505 W 5.7 W/kg 7.0 km 260 m +30 / -0 m
    4 minutes 392 W 4.5 W/kg 7.0 km 872 m +87 / -0 m
    5 minutes 376 W 4.3 W/kg 7.0 km 1056 m +99 / -0 m
    10 minutes 276 W 3.1 W/kg 7.0 km 1829 m +146 / -9 m
    20 minutes 248 W 2.8 W/kg 24.8 km 9589 m +175 / -139 m
    30 minutes 225 W 2.6 W/kg 24.4 km 12.0 km +267 / -197 m
    1 hour 207 W 2.4 W/kg 12.3 km 24.1 km +419 / -312 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 66.6 km/h 34.1 km 86 m +0 / -6 m
    10 seconds 64.8 km/h 34.1 km 173 m +0 / -13 m
    30 seconds 61.0 km/h 34.0 km 508 m +0 / -39 m
    1 minute 56.8 km/h 34.1 km 947 m +0 / -64 m
    4 minutes 43.0 km/h 32.2 km 2868 m +0 / -122 m
    5 minutes 39.6 km/h 31.8 km 3300 m +3 / -124 m
    10 minutes 32.5 km/h 29.6 km 5412 m +50 / -138 m
    20 minutes 31.0 km/h 36.6 km 10.3 km +97 / -182 m
    30 minutes 27.9 km/h 32.6 km 14.0 km +178 / -299 m
    1 hour 25.5 km/h 9.5 km 25.5 km +370 / -448 m