136 BPM , 65.7%
186 BPM , 89.9%
###### Route
Årsnes + dalar +bonus
100.6 km
765 m (7.6 m/km)
775 m
102 m
6:22 p.m.
Aug. 15, 2011
61.3 km/h
12 ℃
10 ℃
26 ℃
###### Calories
1257 kcal (0.2 kg bodyfat)
155 RPM
158 RPM
222 RPM
• ###### Avg Pedaling Power
195 W 67.2% FTP
182 W
225 W
0.776
205
1215 W
###### xPower
208 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

0.7
###### BikeScoreBikeScore 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
175

Roleg tur med Tor og Gunnar. Vart litt leiking og småguffing. Gunnar var temmelig sliten på slutten, sprekt likevel at han hang med. Pluss for innsats, minus for holdning.

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• christian writes:

Roleg tur med Tor og Gunnar. Vart litt leiking og småguffing. Gunnar var temmelig sliten på slutten, sprekt likevel at han hang med. Pluss for innsats, minus for holdning.

Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
18:22, 0 km 01:39:52 50.3 km +413/-454 m 30.2 km/h 200 W 69.0% 2.9 W/kg 1037 W 64.7% 162 RPM 222 RPM
20:09, 50.3 km 01:44:05 50.3 km +354/-323 m 29.0 km/h 191 W 65.9% 2.8 W/kg 1215 W 67.1% 153 RPM 214 RPM

### Time in power zones

Zone Duration %
1 (0% - 55%) 1 hour 3 minutes 25 seconds 31.1%
2 (55% - 75%) 1 hour 26 minutes 30 seconds 42.4%
3 (75% - 90%) 35 minutes 23 seconds 17.3%
4 (90% - 105%) 10 minutes 2 seconds 4.9%
5 (105% - 121%) 3 minutes 21 seconds 1.6%
6 (121% - 150%) 2 minutes 45 seconds 1.3%
7 (150% - 3 minutes 41 seconds 1.8%

### Time in HR zones

Zone Duration %
0 (0% - 60%) 29 minutes 17 seconds 14.4%
1 (60% - 72%) 2 hours 37 minutes 16 seconds 77.1%
2 (72% - 82%) 14 minutes 58 seconds 7.3%
3 (82% - 87%) 3 minutes 4 seconds 1.5%
4 (87% - 92%) 32 seconds 0.3%

### Speed distribution

Name Start Length Ascent % Duration Speed Avg power Est power W/kg VAM Category Avg HR
3.7 km 1.0 km 45 m 4.4 % 04:01 15.5 km/h 186.4 W 183.0 W 2.7 W/kg 63.3%
29.4 km 3.7 km 87 m 2.3 % 11:21 19.8 km/h 189.1 W 159.9 W 2.7 W/kg 62.3%
Stripo 82.9 km 1.4 km 55 m 3.8 % 03:53 22.3 km/h 251 W 263.2 W 3.6 W/kg 850 78.3%
83.0 km 1.4 km 55 m 4.0 % 03:49 22.0 km/h 248.8 W 264.4 W 3.6 W/kg 78.3%
92.1 km 1.8 km 61 m 3.4 % 06:47 15.9 km/h 167.3 W 156.4 W 2.4 W/kg 65.2%
Zoom Duration Power Avg power/kg Start Length Elevation
5 seconds 1145 W 16.6 W/kg 86.3 km 76 m +0 / -1 m
10 seconds 963 W 14.0 W/kg 86.2 km 152 m +0 / -2 m
30 seconds 661 W 9.6 W/kg 57.9 km 333 m +7 / -0 m
1 minute 510 W 7.4 W/kg 82.6 km 669 m +16 / -0 m
4 minutes 284 W 4.1 W/kg 82.6 km 1691 m +51 / -2 m
5 minutes 262 W 3.8 W/kg 82.1 km 2280 m +55 / -11 m
10 minutes 235 W 3.4 W/kg 52.4 km 5764 m +23 / -15 m
20 minutes 210 W 3.0 W/kg 19.6 km 10.2 km +109 / -102 m
30 minutes 201 W 2.9 W/kg 17.6 km 14.3 km +184 / -111 m
1 hour 199 W 2.9 W/kg 52.3 km 31.7 km +155 / -140 m
Zoom Duration Speed Start Length Elevation
5 seconds 60.9 km/h 13.8 km 84 m +0 / -3 m
10 seconds 59.7 km/h 36.0 km 165 m +0 / -3 m
30 seconds 57.7 km/h 35.7 km 480 m +0 / -17 m
1 minute 55.5 km/h 35.3 km 924 m +0 / -49 m
4 minutes 41.2 km/h 34.2 km 2750 m +4 / -86 m
5 minutes 40.2 km/h 33.5 km 3347 m +6 / -91 m
10 minutes 36.5 km/h 53.2 km 6078 m +19 / -13 m
20 minutes 35.2 km/h 52.5 km 11.7 km +24 / -25 m
30 minutes 34.2 km/h 52.7 km 17.1 km +25 / -35 m
1 hour 32.1 km/h 42.4 km 32.1 km +100 / -141 m