Avg HR
142 BPM , 68.6%Max HR
190 BPM , 91.8%Route
SundeDistance
112.9 kmAscent
1958 m (17.3 m/km)Descent
2025 mMin altitude
7 mMax altitude
424 mStart time
3:42 p.m.Date
Aug. 8, 2011Max Speed
78.2 km/hTemperature
14 ℃Min Temperature
9 ℃Max Temperature
26 ℃Calories
1744 kcal (0.2 kg bodyfat)Avg Pedaling Cadence
80 RPMAvg Cadence
79 RPMMax Cadence
180 RPMAvg Pedaling Power
218 W 79.3% FTPAvg Power
190 WNormalized Power
237 WIntensity Factor
0.862TSS
313Max Power
1086 WxPower
226 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)
0.8BikeScore
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
284

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
Episk klatreøkt med Tor, Frode og Håkon. Guffa på litt i bakkane.
-
christian writes:
Episk klatreøkt med Tor, Frode og Håkon. Guffa på litt i bakkane.
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Intervals
Zoom | Start | Duration | Length | Elevation | Speed | Avg power | FTP % | Avg power/kg | Max power | Avg HR | Avg cadence | Max cadence |
---|---|---|---|---|---|---|---|---|---|---|---|---|
15:42, 0 km | 02:01:12 | 52.4 km | +902/-972 m | 25.9 km/h | 209 W | 76% | 3.1 W/kg | 1086 W | 65.7% | 76 RPM | 168 RPM | |
18:10, 52.4 km | 21:40 | 6.5 km | +303/-4 m | 18.0 km/h | 260 W | 94.5% | 3.8 W/kg | 426 W | 74.9% | 77 RPM | 148 RPM | |
18:34, 58.9 km | 12:02 | 7.3 km | +11/-307 m | 36.4 km/h | 173 W | 62.9% | 2.5 W/kg | 790 W | 62.8% | 68 RPM | 153 RPM | |
18:52, 66.2 km | 20:02 | 5.3 km | +380/ | 16.0 km/h | 302 W | 109.8% | 4.4 W/kg | 465 W | 84.5% | 78 RPM | 155 RPM | |
19:12, 71.5 km | 01:17:41 | 41.3 km | +370/-749 m | 31.9 km/h | 201 W | 73.1% | 2.9 W/kg | 776 W | 68.6% | 84 RPM | 180 RPM |
Time in power zones
Zone | Duration | % |
---|---|---|
1 (0% - 55%) | 1 hour 6 minutes 31 seconds | 26.3% |
2 (55% - 75%) | 1 hour 7 minutes 13 seconds | 26.6% |
3 (75% - 90%) | 53 minutes 21 seconds | 21.1% |
4 (90% - 105%) | 27 minutes 13 seconds | 10.8% |
5 (105% - 121%) | 25 minutes 58 seconds | 10.3% |
6 (121% - 150%) | 11 minutes 18 seconds | 4.5% |
7 (150% - | 3 minutes 5 seconds | 1.2% |
Time in HR zones
Zone | Duration | % |
---|---|---|
0 (0% - 60%) | 50 minutes 2 seconds | 19.8% |
1 (60% - 72%) | 2 hours 7 minutes 57 seconds | 50.6% |
2 (72% - 82%) | 40 minutes 19 seconds | 16.0% |
3 (82% - 87%) | 25 minutes 25 seconds | 10.1% |
4 (87% - 92%) | 10 minutes 56 seconds | 4.3% |
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 |
---|---|---|---|---|---|---|---|---|---|---|---|---|
3.7 km | 1.6 km | 50 m | 3.1 % | 15:35 | 6.2 km/h | 61.2 W | 50.3 W | 0.9 W/kg | 41.5% | |||
24.2 km | 7.2 km | 323 m | 4.5 % | 26:16 | 16.4 km/h | 233.5 W | 199.0 W | 3.4 W/kg | 739 | 74.4% | ||
Myklebustdalen | 27.7 km | 2.9 km | 232 m | 8.1 % | 13:02 | 13.1 km/h | 292 W | 255.5 W | 4.3 W/kg | 1068 | 81.2% | |
Matersdalen | 40.4 km | 4.7 km | 90 m | 1.9 % | 22:11 | 12.8 km/h | 201 W | 78.1 W | 2.9 W/kg | 243 | 64.3% | |
43.4 km | 2.2 km | 303 m | 13.9 % | 12:21 | 10.6 km/h | 206.6 W | 333.5 W | 3.0 W/kg | 1474 | 68.6% | ||
Matersdalen frå... | 52.4 km | 6.5 km | 302 m | 4.7 % | 24:18 | 17.9 km/h | 258 W | 227.9 W | 3.8 W/kg | 746 | 74.9% | |
52.5 km | 7.2 km | 312 m | 4.3 % | 23:30 | 18.4 km/h | 249.3 W | 222.1 W | 3.6 W/kg | 797 | 75.8% | ||
Opstveitbakken ... | 66.3 km | 5.2 km | 378 m | 7.2 % | 19:50 | 15.9 km/h | 302 W | 283.1 W | 4.4 W/kg | 1144 | 84.5% | |
66.3 km | 5.3 km | 381 m | 7.3 % | 20:02 | 15.8 km/h | 298.7 W | 281.9 W | 4.4 W/kg | 1143 | 84.5% | ||
Opstveitbakken | 66.4 km | 4.4 km | 311 m | 7.1 % | 16:43 | 15.7 km/h | 297 W | 276.3 W | 4.3 W/kg | 1116 | 84.1% | |
74.2 km | 0.7 km | 40 m | 5.7 % | 03:07 | 13.5 km/h | 190.8 W | 192.8 W | 2.8 W/kg | 72.5% | |||
104.5 km | 1.5 km | 55 m | 3.6 % | 04:04 | 22.7 km/h | 231.8 W | 258.3 W | 3.4 W/kg | 73.4% | |||
Stripo | 104.6 km | 1.4 km | 52 m | 3.6 % | 03:53 | 22.2 km/h | 232 W | 250.1 W | 3.4 W/kg | 803 | 73.4% | |
108.0 km | 2.3 km | 43 m | 1.9 % | 04:59 | 27.3 km/h | 218.6 W | 240.3 W | 3.2 W/kg | 70.5% |
Zoom | Duration | Power | Avg power/kg | Start | Length | Elevation |
---|---|---|---|---|---|---|
5 seconds | 1032 W | 15.1 W/kg | 8.2 km | 50 m | +0 / -0 m | |
10 seconds | 916 W | 13.4 W/kg | 8.2 km | 96 m | +1 / -0 m | |
30 seconds | 673 W | 9.9 W/kg | 8.2 km | 346 m | +6 / -0 m | |
1 minute | 494 W | 7.2 W/kg | 8.0 km | 629 m | +10 / -0 m | |
4 minutes | 338 W | 4.9 W/kg | 29.6 km | 948 m | +82 / -0 m | |
5 minutes | 325 W | 4.8 W/kg | 56.9 km | 1274 m | +104 / -0 m | |
10 minutes | 321 W | 4.7 W/kg | 56.5 km | 2438 m | +205 / -0 m | |
20 minutes | 302 W | 4.4 W/kg | 66.2 km | 5321 m | +377 / -0 m | |
30 minutes | 230 W | 3.4 W/kg | 59.7 km | 11.9 km | +382 / -295 m | |
1 hour | 192 W | 2.8 W/kg | 81.5 km | 31.3 km | +323 / -341 m |
Zoom | Duration | Speed | Start | Length | Elevation |
---|---|---|---|---|---|
5 seconds | 77.9 km/h | 78.1 km | 108 m | +0 / -9 m | |
10 seconds | 77.5 km/h | 78.0 km | 215 m | +0 / -20 m | |
30 seconds | 76.1 km/h | 77.8 km | 634 m | +0 / -55 m | |
1 minute | 70.6 km/h | 77.4 km | 1177 m | +0 / -104 m | |
4 minutes | 52.7 km/h | 75.4 km | 3512 m | +0 / -261 m | |
5 minutes | 48.6 km/h | 75.3 km | 4053 m | +0 / -263 m | |
10 minutes | 43.4 km/h | 75.3 km | 7215 m | +0 / -344 m | |
20 minutes | 36.4 km/h | 75.0 km | 12.1 km | +43 / -372 m | |
30 minutes | 35.0 km/h | 5.9 km | 17.5 km | +145 / -196 m | |
1 hour | 33.5 km/h | 75.3 km | 33.5 km | +263 / -585 m |