Avg HR
147 BPM , 75.4%
Max HR
173 BPM , 88.7%
Route
Husnes-Årsnes
Distance
75.4 km
Ascent
611 m (8.1 m/km)
Descent
604 m
Min altitude
6 m
Max altitude
67 m
Start time
5:38 p.m.
Date
Aug. 30, 2011
Max Speed
60.8 km/h
Temperature
12 ℃
Min Temperature
11 ℃
Max Temperature
20 ℃
Calories
1599 kcal (0.2 kg bodyfat)
Avg Pedaling Cadence
83 RPM
Avg Cadence
81 RPM
  • Max Cadence
    111 RPM
  • Avg Pedaling Power
    259 W 75.7% FTP
    Avg Power
    256 W
    Normalized Power
    275 W
    Intensity Factor
    0.804
    TSS
    142
    Max Power
    511 W
    xPower
    272 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

    138

    Ny girwire, hurra! Kan gire igjen!
    Rolig inn, 90-105% FTP heim. Haldt akkurat til Hellandskrysset. Flott økt.

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    • Tor Hveem writes:

      Ny girwire, hurra! Kan gire igjen!
      Rolig inn, 90-105% FTP heim. Haldt akkurat til Hellandskrysset. Flott økt.


    Login (or Sign Up) to leave a comment
    Zoom Start Duration Length Elevation Speed Avg power FTP % Avg power/kg Max power Avg HR Avg cadence Max cadence
    17:38, 0.0 km 01:09:49 36.5 km +257/-261 m 31.4 km/h 214 W 62.6% 2.6 W/kg 511 W 67.7% 77 RPM 103 RPM
    18:48, 36.5 km 01:04 35.3 km +264/-238 m 35.3 km/h 310 W 90.6% 3.8 W/kg 503 W 84.1% 86 RPM 111 RPM
    19:48, 71.8 km 01:27 1.0 km -23 m 39.6 km/h 138 W 40.4% 1.7 W/kg 354 W 68.7% 69 RPM 83 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 20 minutes 10 seconds 15.4%
    2 (55% - 75%) 45 minutes 37 seconds 34.7%
    3 (75% - 90%) 31 minutes 29 seconds 24.0%
    4 (90% - 105%) 26 minutes 18 seconds 20.0%
    5 (105% - 121%) 7 minutes 51 seconds 6.0%
    6 (121% - 150%) 51 seconds 0.6%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 2 minutes 4 seconds 1.6%
    1 (60% - 72%) 1 hour 2 minutes 24 seconds 47.5%
    2 (72% - 82%) 12 minutes 35 seconds 9.6%
    3 (82% - 87%) 49 minutes 23 seconds 37.6%
    4 (87% - 92%) 5 minutes 50 seconds 4.4%

    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
    0.6 km 1.8 km 47 m 2.6 % 05:59 18.1 km/h 192.9 W 173.9 W 2.4 W/kg
    5
    68.2%
    Stripo 69.1 km 1.4 km 53 m 3.7 % 03:34 23.9 km/h 346 W 322.1 W 4.2 W/kg 892
    5
    86.2%
    69.1 km 1.4 km 53 m 3.9 % 03:27 23.8 km/h 346.6 W 329.1 W 4.2 W/kg
    5
    86.2%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 456 W 5.6 W/kg 61.4 km 41 m +1 / -0 m
    10 seconds 421 W 5.1 W/kg 61.4 km 79 m +2 / -0 m
    30 seconds 382 W 4.7 W/kg 69.7 km 227 m +7 / -0 m
    1 minute 371 W 4.5 W/kg 69.6 km 444 m +15 / -0 m
    4 minutes 342 W 4.2 W/kg 68.7 km 1734 m +49 / -1 m
    5 minutes 335 W 4.1 W/kg 68.8 km 2315 m +53 / -5 m
    10 minutes 324 W 4.0 W/kg 64.7 km 5604 m +54 / -42 m
    20 minutes 319 W 3.9 W/kg 59.2 km 11.0 km +124 / -81 m
    30 minutes 315 W 3.8 W/kg 54.2 km 17.0 km +180 / -142 m
    1 hour 311 W 3.8 W/kg 36.4 km 35.0 km +268 / -218 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 59.7 km/h 36.2 km 83 m +0 / -4 m
    10 seconds 58.3 km/h 36.2 km 162 m +0 / -9 m
    30 seconds 55.5 km/h 3.4 km 462 m +0 / -21 m
    1 minute 53.3 km/h 3.0 km 888 m +0 / -35 m
    4 minutes 41.7 km/h 57.2 km 2788 m +5 / -40 m
    5 minutes 41.3 km/h 57.2 km 3449 m +7 / -42 m
    10 minutes 39.1 km/h 44.3 km 6511 m +16 / -38 m
    20 minutes 38.4 km/h 39.3 km 12.8 km +36 / -55 m
    30 minutes 37.6 km/h 37.6 km 18.8 km +72 / -91 m
    1 hour 35.8 km/h 37.0 km 35.8 km +239 / -263 m