Avg HR
136 BPM , 69.7%
Max HR
185 BPM , 94.9%
Route
4x4 på Utåker
Distance
53.3 km
Ascent
593 m (11.1 m/km)
Descent
589 m
Min altitude
3 m
Max altitude
90 m
Start time
4:07 p.m.
Date
Aug. 18, 2011
Max Speed
58.0 km/h
Temperature
17 ℃
Min Temperature
16 ℃
Max Temperature
22 ℃
Calories
1045 kcal (0.1 kg bodyfat)
Avg Pedaling Cadence
71 RPM
Avg Cadence
68 RPM
  • Max Cadence
    141 RPM
  • Avg Pedaling Power
    227 W 66.4% FTP
    Avg Power
    205 W
    Normalized Power
    272 W
    Intensity Factor
    0.795
    TSS
    116
    Max Power
    775 W
    xPower
    260 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)
    0.8
    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

    106

    4x4 på Utåker i litt vekslande vind oppover bakken. Sol, varmt og fine bein.

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    • Tor Hveem writes:

      4x4 på Utåker i litt vekslande vind oppover bakken. Sol, varmt og fine bein.


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    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    16:07, 0.0 km 36:10 19.0 km +153/-154 m 31.5 km/h 200 W 58.5% 2.4 W/kg 466 W 67.7% 82 RPM 106 RPM
    16:43, 19.0 km 03:53 1.6 km +71/-1 m 24.0 km/h 398 W 116.4% 4.9 W/kg 533 W 85.6% 77 RPM 92 RPM
    16:47, 20.5 km 02:39 1.6 km +1/-71 m 36.7 km/h 18 W 5.3% 0.2 W/kg 455 W 61.0% 58 RPM 97 RPM
    16:49, 22.1 km 03:48 1.6 km +71/-1 m 24.6 km/h 410 W 119.9% 5 W/kg 634 W 86.7% 76 RPM 92 RPM
    16:53, 23.7 km 02:38 1.6 km +2/-71 m 36.4 km/h 22 W 6.4% 0.3 W/kg 265 W 64.1% 58 RPM 78 RPM
    16:56, 25.3 km 03:44 1.6 km +70/ 25.0 km/h 413 W 120.8% 5.0 W/kg 730 W 85.6% 80 RPM 95 RPM
    17:00, 26.9 km 02:44 1.6 km +2/-73 m 35.2 km/h 7 W 2.0% 0.1 W/kg 182 W 66.7% 57 RPM 109 RPM
    17:02, 28.5 km 03:45 1.5 km +73/-2 m 24.8 km/h 422 W 123.4% 5.1 W/kg 630 W 87.7% 73 RPM 85 RPM
    17:06, 30.0 km 50:40 23.3 km +149/-212 m 27.6 km/h 178 W 52.0% 2.2 W/kg 775 W 67.2% 66 RPM 141 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 47 minutes 41 seconds 43.3%
    2 (55% - 75%) 35 minutes 23 seconds 32.2%
    3 (75% - 90%) 8 minutes 46 seconds 8.0%
    4 (90% - 105%) 4 minutes 24 seconds 4%
    5 (105% - 121%) 6 minutes 45 seconds 6.1%
    6 (121% - 150%) 7 minutes 8 seconds 6.5%
    7 (150% - 59 seconds 0.9%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 21 minutes 33 seconds 19.6%
    1 (60% - 72%) 55 minutes 48 seconds 50.7%
    2 (72% - 82%) 12 minutes 35 seconds 11.4%
    3 (82% - 87%) 5 minutes 3 seconds 4.6%
    4 (87% - 92%) 10 minutes 59 seconds 10.0%
    5 (92% - 97%) 5 minutes 8 seconds 4.7%

    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
    3.9 km 1.2 km 52 m 4.4 % 04:25 16.3 km/h 220.7 W 222.6 W 2.7 W/kg
    5
    69.7%
    Reset 4.0 km 1.1 km 50 m 4.4 % 04:19 15.9 km/h 221 W 217.1 W 2.7 W/kg 695
    5
    69.7%
    19.0 km 1.5 km 72 m 4.9 % 03:45 23.9 km/h 395.9 W 391.3 W 4.8 W/kg
    5
    87.2%
    22.2 km 1.5 km 73 m 4.9 % 03:44 23.9 km/h 395.0 W 395.3 W 4.8 W/kg
    5
    88.2%
    25.4 km 1.4 km 72 m 5.0 % 03:33 24.5 km/h 405.0 W 413.3 W 4.9 W/kg
    5
    88.2%
    28.5 km 1.5 km 75 m 4.9 % 03:44 24.6 km/h 409.6 W 408.5 W 5.0 W/kg
    5
    88.7%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 717 W 8.7 W/kg 35.0 km 59 m +0 / -1 m
    10 seconds 611 W 7.5 W/kg 26.8 km 72 m +5 / -0 m
    30 seconds 481 W 5.9 W/kg 50.0 km 418 m +0 / -7 m
    1 minute 450 W 5.5 W/kg 29.6 km 434 m +18 / -0 m
    4 minutes 401 W 4.9 W/kg 28.4 km 1640 m +75 / -3 m
    5 minutes 328 W 4 W/kg 28.4 km 2192 m +75 / -14 m
    10 minutes 309 W 3.8 W/kg 22.1 km 4650 m +138 / -75 m
    20 minutes 254 W 3.1 W/kg 20.2 km 9755 m +231 / -222 m
    30 minutes 246 W 3 W/kg 14.6 km 15.4 km +304 / -307 m
    1 hour 226 W 2.8 W/kg 0.0 km 30.4 km +447 / -386 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 57.8 km/h 18.8 km 80 m +0 / -4 m
    10 seconds 57.0 km/h 18.7 km 158 m +0 / -8 m
    30 seconds 54.1 km/h 18.5 km 450 m +0 / -23 m
    1 minute 50.4 km/h 18.1 km 838 m +0 / -43 m
    4 minutes 41.7 km/h 16.2 km 2779 m +1 / -72 m
    5 minutes 41.1 km/h 15.5 km 3427 m +1 / -78 m
    10 minutes 37.0 km/h 12.8 km 6169 m +20 / -91 m
    20 minutes 33.4 km/h 7.8 km 11.1 km +76 / -101 m
    30 minutes 32.8 km/h 5.3 km 16.4 km +152 / -178 m
    1 hour 30.4 km/h 0.1 km 30.4 km +447 / -387 m