Avg HR
131 BPM , 66.2%
Max HR
179 BPM , 90.4%
Route
Forus
Distance
49.7 km
Ascent
756 m (15.2 m/km)
Descent
704 m
Max altitude
169 m
Start time
4:43 p.m.
Date
Aug. 22, 2011
Max Speed
60.0 km/h
Temperature
17 ℃
Min Temperature
16 ℃
Max Temperature
21 ℃
Calories
1271 kcal (0.2 kg bodyfat)
Avg Pedaling Cadence
71 RPM
Avg Cadence
72 RPM
  • Max Cadence
    196 RPM
  • Avg Pedaling Power
    222 W 64.2% FTP
    Avg Power
    125 W
    Normalized Power
    229 W
    Intensity Factor
    0.662
    TSS
    115
    Max Power
    558 W
    xPower
    224 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)
    0.6
    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

    110

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    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    16:43, 0 km 28:53 12.9 km +57/-34 m 26.8 km/h 195 W 56.4% 2.5 W/kg 497 W 64.6% 79 RPM 196 RPM
    17:12, 12.9 km 06:32 1.5 km +134/-1 m 13.7 km/h 351 W 101.4% 4.5 W/kg 461 W 81.8% 69 RPM 103 RPM
    17:18, 14.4 km 03:44 2.0 km +5/-140 m 31.6 km/h 87 W 25.1% 1.1 W/kg 197 W 59.6% 72 RPM 136 RPM
    17:22, 16.4 km 06:30 1.5 km +136/ 13.6 km/h 358 W 103.5% 4.6 W/kg 476 W 82.3% 70 RPM 93 RPM
    17:29, 17.8 km 03:44 2.0 km +5/-139 m 31.8 km/h 82 W 23.7% 1.1 W/kg 214 W 59.6% 75 RPM 156 RPM
    17:32, 19.8 km 06:24 1.5 km +135/ 13.8 km/h 364 W 105.2% 4.7 W/kg 523 W 83.3% 69 RPM 107 RPM
    17:39, 21.3 km 01:41:23 28.4 km +287/-393 m 16.8 km/h 176 W 50.9% 2.3 W/kg 558 W 64.1% 69 RPM 191 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 1 hour 36 minutes 52 seconds 61.6%
    2 (55% - 75%) 21 minutes 56 seconds 14.0%
    3 (75% - 90%) 6 minutes 50 seconds 4.3%
    4 (90% - 105%) 10 minutes 24 seconds 6.6%
    5 (105% - 121%) 7 minutes 28 seconds 4.8%
    6 (121% - 150%) 1 minute 13 seconds 0.8%
    7 (150% - 3 seconds 0.0%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 36 minutes 29 seconds 23.2%
    1 (60% - 72%) 1 hour 9 minutes 2 seconds 43.9%
    2 (72% - 82%) 21 minutes 18 seconds 13.6%
    3 (82% - 87%) 15 minutes 25 seconds 9.8%
    4 (87% - 92%) 2 minutes 32 seconds 1.6%

    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
    Gramstadbakken ... 12.5 km 1.6 km 113 m 7.0 % 06:31 14.9 km/h 298 W 275.8 W 4.0 W/kg 1040
    4
    76.8%
    12.9 km 1.7 km 139 m 8.2 % 07:15 14.1 km/h 321.1 W 299.9 W 4.3 W/kg
    4
    81.8%
    Gramstadbakken ... 15.7 km 1.9 km 115 m 6.0 % 06:51 16.8 km/h 289 W 278.6 W 3.9 W/kg 1007
    4
    74.7%
    16.4 km 1.7 km 140 m 8.3 % 07:08 14.2 km/h 327.5 W 306.4 W 4.4 W/kg
    4
    82.3%
    Gramstadbakken ... 19.1 km 2.0 km 113 m 5.7 % 06:49 17.4 km/h 287 W 279.0 W 3.8 W/kg 995
    4
    75.3%
    19.8 km 1.7 km 139 m 8.2 % 07:08 14.4 km/h 326.8 W 305.3 W 4.4 W/kg
    4
    82.8%
    26.8 km 1.8 km 117 m 6.4 % 10:32 10.5 km/h 182.0 W 174.4 W 2.4 W/kg
    4
    68.7%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 473 W 6.1 W/kg 32.1 km 21 m +0 / -0 m
    10 seconds 422 W 5.4 W/kg 21.1 km 34 m +4 / -0 m
    30 seconds 407 W 5.2 W/kg 21.0 km 100 m +12 / -0 m
    1 minute 396 W 5.1 W/kg 21.0 km 215 m +24 / -0 m
    4 minutes 374 W 4.8 W/kg 20.3 km 900 m +89 / -0 m
    5 minutes 369 W 4.7 W/kg 20.1 km 1158 m +110 / -0 m
    10 minutes 245 W 3.1 W/kg 14.5 km 3346 m +140 / -140 m
    20 minutes 244 W 3.1 W/kg 14.5 km 6733 m +279 / -279 m
    30 minutes 243 W 3.1 W/kg 12.5 km 9153 m +420 / -290 m
    1 hour 206 W 2.6 W/kg 0.0 km 23.4 km +479 / -452 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 58.6 km/h 15.4 km 80 m +0 / -6 m
    10 seconds 56.8 km/h 15.2 km 158 m +0 / -14 m
    30 seconds 55.0 km/h 15.2 km 457 m +0 / -42 m
    1 minute 52.3 km/h 15.0 km 871 m +0 / -83 m
    4 minutes 35.3 km/h 4.4 km 2350 m +3 / -18 m
    5 minutes 34.1 km/h 4.4 km 2846 m +3 / -18 m
    10 minutes 32.1 km/h 4.5 km 5355 m +5 / -18 m
    20 minutes 31.1 km/h 1.2 km 10.3 km +13 / -24 m
    30 minutes 26.3 km/h 0.0 km 13.1 km +80 / -34 m
    1 hour 23.5 km/h 0.1 km 23.5 km +481 / -452 m