Avg HR
131 BPM , 67.2%
Max HR
186 BPM , 95.4%
Route
Årsnes og dalar + bonus
Distance
90.5 km
Ascent
744 m (8.2 m/km)
Descent
748 m
Max altitude
91 m
Start time
6:29 p.m.
Date
Aug. 15, 2011
Max Speed
62.1 km/h
Temperature
12 ℃
Min Temperature
10 ℃
Max Temperature
18 ℃
Calories
1509 kcal (0.2 kg bodyfat)
Avg Pedaling Cadence
73 RPM
Avg Cadence
71 RPM
  • Max Cadence
    117 RPM
  • Avg Pedaling Power
    214 W 62.6% FTP
    Avg Power
    202 W
    Normalized Power
    260 W
    Intensity Factor
    0.76
    TSS
    177
    Max Power
    1394 W
    xPower
    240 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

    151

    Byrja rolig med Gunnar og Nupen, men så fora Nupen meg med banan og redbull og då byrja støtehelvetet :). Veldig fine bein i dag sjølv med mykje trening i det siste. Eit par småspurtar her og der og eit monsterdrag opp Stripo. Liten bonusrunde på slutten, der det faktisk vart tendensar til mørkt. Snart vinter. Satan.

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    • Tor Hveem writes:

      Byrja rolig med Gunnar og Nupen, men så fora Nupen meg med banan og redbull og då byrja støtehelvetet :). Veldig fine bein i dag sjølv med mykje trening i det siste. Eit par småspurtar her og der og eit monsterdrag opp Stripo. Liten bonusrunde på slutten, der det faktisk vart tendensar til mørkt. Snart vinter. Satan.


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    Zoom Start Tid ↓ Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    18:29, 0.0 km 03:03:37 90.5 km +745/-750 m 29.6 km/h 203 W 59.4% 2.5 W/kg 1394 W 67.2% 76 RPM 117 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 1 hour 21 minutes 1 second 44.1%
    2 (55% - 75%) 1 hour 3 minutes 2 seconds 34.3%
    3 (75% - 90%) 21 minutes 53 seconds 11.9%
    4 (90% - 105%) 8 minutes 29 seconds 4.6%
    5 (105% - 121%) 3 minutes 20 seconds 1.8%
    6 (121% - 150%) 3 minutes 47 seconds 2.1%
    7 (150% - 3 minutes 14 seconds 1.8%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 33 minutes 3 seconds 18.0%
    1 (60% - 72%) 1 hour 52 minutes 19 seconds 61.2%
    2 (72% - 82%) 26 minutes 8 seconds 14.2%
    3 (82% - 87%) 6 minutes 52 seconds 3.7%
    4 (87% - 92%) 3 minutes 57 seconds 2.2%
    5 (92% - 97%) 2 minutes 27 seconds 1.3%

    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
    0.0 km 2.3 km 48 m 2.1 % 06:35 21.0 km/h 218.3 W 184.7 W 2.7 W/kg
    5
    66.7%
    75.4 km 1.4 km 55 m 4.0 % 02:27 33.9 km/h 491.7 W 568.1 W 6.0 W/kg
    5
    91.8%
    Stripo 75.4 km 1.4 km 54 m 3.8 % 02:32 33.8 km/h 482 W 548.9 W 5.9 W/kg 1279
    5
    92.3%
    84.8 km 1.6 km 58 m 3.7 % 06:12 15.2 km/h 192.6 W 181.2 W 2.3 W/kg
    5
    68.2%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 1334 W 16.3 W/kg 78.7 km 75 m +0 / -1 m
    10 seconds 1236 W 15.1 W/kg 78.7 km 157 m +0 / -1 m
    30 seconds 732 W 8.9 W/kg 82.3 km 356 m +4 / -0 m
    1 minute 520 W 6.3 W/kg 41.1 km 563 m +15 / -0 m
    4 minutes 391 W 4.8 W/kg 74.4 km 2438 m +55 / -11 m
    5 minutes 342 W 4.2 W/kg 73.8 km 2999 m +55 / -13 m
    10 minutes 267 W 3.3 W/kg 60.1 km 5604 m +44 / -49 m
    20 minutes 236 W 2.9 W/kg 16.3 km 10.3 km +94 / -90 m
    30 minutes 233 W 2.8 W/kg 48.8 km 16.9 km +89 / -101 m
    1 hour 221 W 2.7 W/kg 44.6 km 32.2 km +229 / -198 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 61.5 km/h 10.6 km 85 m +0 / -3 m
    10 seconds 60.6 km/h 10.5 km 168 m +0 / -8 m
    30 seconds 57.8 km/h 3.3 km 481 m +0 / -20 m
    1 minute 53.5 km/h 3.0 km 892 m +0 / -33 m
    4 minutes 41.7 km/h 63.5 km 2783 m +2 / -35 m
    5 minutes 39.1 km/h 63.5 km 3254 m +4 / -37 m
    10 minutes 36.0 km/h 50.4 km 6005 m +15 / -41 m
    20 minutes 35.2 km/h 45.2 km 11.7 km +32 / -53 m
    30 minutes 34.2 km/h 45.1 km 17.1 km +61 / -80 m
    1 hour 32.3 km/h 44.9 km 32.3 km +225 / -202 m