Avg HR
132 BPM , 67.7%
Max HR
178 BPM , 91.3%
Route
Onarheim
Distance
103.1 km
Ascent
789 m (7.7 m/km)
Descent
790 m
Min altitude
2 m
Max altitude
85 m
Start time
3:56 p.m.
Date
Sept. 1, 2011
Max Speed
59.7 km/h
Temperature
15 ℃
Min Temperature
13 ℃
Max Temperature
23 ℃
Calories
1782 kcal (0.2 kg bodyfat)
Avg Pedaling Cadence
76 RPM
Avg Cadence
75 RPM
  • Max Cadence
    110 RPM
  • Avg Pedaling Power
    219 W 64.0% FTP
    Avg Power
    214 W
    Normalized Power
    244 W
    Intensity Factor
    0.713
    TSS
    171
    Max Power
    1247 W
    xPower
    232 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

    155

    Rolig med bakkeguffing i småkneikene på heimvegen. Sol og fint!

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    • Tor Hveem writes:

      Rolig med bakkeguffing i småkneikene på heimvegen. Sol og fint!


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    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    15:56, 0.0 km 03:21:44 103.1 km +791/-792 m 30.7 km/h 215 W 62.9% 2.6 W/kg 1247 W 67.7% 77 RPM 106 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 1 hour 4 minutes 34 seconds 32.0%
    2 (55% - 75%) 1 hour 35 minutes 28 seconds 47.3%
    3 (75% - 90%) 26 minutes 24 seconds 13.1%
    4 (90% - 105%) 6 minutes 59 seconds 3.5%
    5 (105% - 121%) 3 minutes 2 seconds 1.5%
    6 (121% - 150%) 3 minutes 15 seconds 1.6%
    7 (150% - 2 minutes 35 seconds 1.3%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 15 minutes 22 seconds 7.6%
    1 (60% - 72%) 2 hours 40 minutes 31 seconds 79.6%
    2 (72% - 82%) 17 minutes 46 seconds 8.8%
    3 (82% - 87%) 4 minutes 27 seconds 2.2%
    4 (87% - 92%) 4 minutes 11 seconds 2.1%

    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
    0.5 km 1.8 km 48 m 2.8 % 05:18 19.9 km/h 230.2 W 203.7 W 2.8 W/kg
    5
    67.2%
    6.4 km 2.8 km 64 m 2.3 % 07:37 22.4 km/h 235.5 W 211.2 W 2.9 W/kg
    5
    67.7%
    26.9 km 3.5 km 82 m 2.3 % 09:42 21.8 km/h 221.4 W 207.6 W 2.7 W/kg
    4
    66.2%
    98.4 km 1.4 km 54 m 3.8 % 02:51 30.3 km/h 420.9 W 460.6 W 5.1 W/kg
    5
    88.7%
    Stripo 98.4 km 1.4 km 53 m 3.7 % 02:48 30.4 km/h 428 W 459.0 W 5.2 W/kg 1136
    5
    88.7%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 1216 W 14.8 W/kg 101.6 km 70 m +0 / -1 m
    10 seconds 1152 W 14.0 W/kg 101.5 km 135 m +0 / -2 m
    30 seconds 629 W 7.7 W/kg 91.5 km 216 m +15 / -0 m
    1 minute 490 W 6.0 W/kg 98.3 km 504 m +22 / -0 m
    4 minutes 361 W 4.4 W/kg 97.6 km 2203 m +53 / -9 m
    5 minutes 326 W 4.0 W/kg 89.9 km 2510 m +53 / -16 m
    10 minutes 273 W 3.3 W/kg 87.5 km 5400 m +68 / -45 m
    20 minutes 261 W 3.2 W/kg 89.0 km 10.7 km +133 / -81 m
    30 minutes 254 W 3.1 W/kg 83.4 km 16.3 km +180 / -140 m
    1 hour 232 W 2.8 W/kg 66.9 km 32.7 km +237 / -216 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 58.9 km/h 11.3 km 81 m +0 / -4 m
    10 seconds 58.4 km/h 33.2 km 162 m +0 / -7 m
    30 seconds 56.6 km/h 33.1 km 471 m +0 / -20 m
    1 minute 55.2 km/h 32.7 km 920 m +0 / -50 m
    4 minutes 41.3 km/h 31.5 km 2752 m +4 / -82 m
    5 minutes 40.3 km/h 30.9 km 3358 m +4 / -85 m
    10 minutes 35.1 km/h 73.7 km 5850 m +11 / -38 m
    20 minutes 34.2 km/h 66.7 km 11.4 km +29 / -63 m
    30 minutes 33.2 km/h 66.5 km 16.6 km +50 / -79 m
    1 hour 32.8 km/h 69.1 km 32.8 km +238 / -248 m