Avg HR
131 BPM , 67.2%
Max HR
176 BPM , 90.3%
Route
Furebergfossen og dalar
Distance
115.6 km
Ascent
930 m (8.0 m/km)
Descent
912 m
Max altitude
103 m
Start time
9:59 a.m.
Date
Aug. 4, 2011
Max Speed
74.1 km/h
Temperature
20 ℃
Min Temperature
17 ℃
Max Temperature
24 ℃
Calories
1971 kcal (0.3 kg bodyfat)
Avg Pedaling Cadence
73 RPM
Avg Cadence
70 RPM
  • Max Cadence
    128 RPM
  • Avg Pedaling Power
    214 W 64.8% FTP
    Avg Power
    203 W
    Normalized Power
    232 W
    Intensity Factor
    0.703
    TSS
    184
    Max Power
    1424 W
    xPower
    218 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)
    0.7
    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

    162

    Jamt og roleg med Nupen. Litt småguff innimellom, var så fint ver og fine bein. Sommar!

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    • Tor Hveem writes:

      Jamt og roleg med Nupen. Litt småguff innimellom, var så fint ver og fine bein. Sommar!


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    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    09:59, 0.0 km 03:42:59 115.6 km +938/-919 m 31.1 km/h 204 W 61.8% 2.5 W/kg 1424 W 67.2% 73 RPM 128 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 1 hour 8 minutes 49 seconds 30.9%
    2 (55% - 75%) 1 hour 36 minutes 42 seconds 43.4%
    3 (75% - 90%) 40 minutes 12 seconds 18.0%
    4 (90% - 105%) 11 minutes 54 seconds 5.3%
    5 (105% - 121%) 3 minutes 29 seconds 1.6%
    6 (121% - 150%) 1 minute 25 seconds 0.6%
    7 (150% - 58 seconds 0.4%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 26 minutes 21 seconds 11.8%
    1 (60% - 72%) 2 hours 37 minutes 25 seconds 70.6%
    2 (72% - 82%) 38 minutes 41 seconds 17.3%
    3 (82% - 87%) 27 seconds 0.2%
    4 (87% - 92%) 35 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
    0.5 km 1.7 km 49 m 2.9 % 05:36 18.3 km/h 204.0 W 188.1 W 2.5 W/kg
    5
    68.2%
    26.2 km 3.4 km 89 m 2.7 % 09:46 20.6 km/h 220.8 W 207.1 W 2.7 W/kg
    4
    67.7%
    81.9 km 3.6 km 84 m 2.4 % 09:40 22.2 km/h 234.4 W 213.8 W 2.9 W/kg
    4
    68.7%
    Stripo 111.8 km 1.4 km 51 m 3.6 % 04:05 20.9 km/h 250 W 259.7 W 3.1 W/kg 749
    5
    72.8%
    111.8 km 1.3 km 51 m 3.8 % 03:54 20.7 km/h 252.6 W 266.5 W 3.1 W/kg
    5
    73.3%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 1333 W 16.4 W/kg 32.4 km 88 m +0 / -2 m
    10 seconds 1243 W 15.3 W/kg 32.4 km 187 m +0 / -4 m
    30 seconds 827 W 10.2 W/kg 32.4 km 560 m +0 / -21 m
    1 minute 427 W 5.3 W/kg 31.9 km 982 m +0 / -50 m
    4 minutes 287 W 3.5 W/kg 30.1 km 2783 m +2 / -55 m
    5 minutes 272 W 3.3 W/kg 29.6 km 3311 m +2 / -55 m
    10 minutes 246 W 3.0 W/kg 27.6 km 5342 m +38 / -55 m
    20 minutes 229 W 2.8 W/kg 39.8 km 10.6 km +57 / -45 m
    30 minutes 224 W 2.8 W/kg 96.6 km 16.2 km +160 / -121 m
    1 hour 213 W 2.6 W/kg 81.7 km 31.4 km +318 / -269 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 73.6 km/h 32.7 km 102 m +0 / -3 m
    10 seconds 73.0 km/h 32.6 km 203 m +0 / -7 m
    30 seconds 68.1 km/h 32.5 km 567 m +0 / -19 m
    1 minute 61.6 km/h 32.1 km 1027 m +0 / -50 m
    4 minutes 43.7 km/h 30.7 km 2910 m +3 / -77 m
    5 minutes 42.8 km/h 30.1 km 3562 m +3 / -84 m
    10 minutes 39.7 km/h 105.2 km 6596 m +26 / -65 m
    20 minutes 35.8 km/h 99.7 km 11.9 km +79 / -107 m
    30 minutes 34.5 km/h 94.6 km 17.2 km +125 / -157 m
    1 hour 32.5 km/h 83.1 km 32.5 km +280 / -320 m