Avg HR
123 BPM , 63.1%
Max HR
170 BPM , 87.2%
Route
Rolig regntur
Distance
48.9 km
Ascent
516 m (10.6 m/km)
Descent
514 m
Min altitude
8 m
Max altitude
90 m
Start time
1:24 p.m.
Date
Sept. 3, 2011
Max Speed
57.2 km/h
Temperature
13 ℃
Min Temperature
11 ℃
Max Temperature
19 ℃
Calories
906 kcal (0.1 kg bodyfat)
Avg Pedaling Cadence
68 RPM
Avg Cadence
66 RPM
  • Max Cadence
    115 RPM
  • Avg Pedaling Power
    207 W 60.5% FTP
    Avg Power
    188 W
    Normalized Power
    229 W
    Intensity Factor
    0.67
    TSS
    81
    Max Power
    1066 W
    xPower
    214 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

    71

    Ikkje heilt spreke bein i dag heller. Litt smådrag for å kjenne litt på det. Godt med gode klede på, iallfall.

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    • Tor Hveem writes:

      Ikkje heilt spreke bein i dag heller. Litt smådrag for å kjenne litt på det. Godt med gode klede på, iallfall.


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    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    13:24, 0.0 km 01:05:16 29.5 km +295/-236 m 27.1 km/h 196 W 57.3% 2.4 W/kg 1066 W 65.1% 75 RPM 115 RPM
    15:03, 29.5 km 02:15 1.7 km -19 m 46.3 km/h 330 W 96.5% 4.0 W/kg 556 W 72.8% 82 RPM 94 RPM
    15:05, 31.3 km 03:23 1.9 km +6/-9 m 33.9 km/h 201 W 58.8% 2.5 W/kg 348 W 69.2% 76 RPM 93 RPM
    15:08, 33.2 km 47 0.6 km -10 m 45.6 km/h 365 W 106.7% 4.5 W/kg 547 W 73.8% 94 RPM 106 RPM
    15:09, 33.8 km 36:45 15.1 km +219/-242 m 24.7 km/h 162 W 47.4% 2.0 W/kg 697 W 57.9% 64 RPM 112 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 43 minutes 41 seconds 40.3%
    2 (55% - 75%) 47 minutes 55 seconds 44.2%
    3 (75% - 90%) 11 minutes 9 seconds 10.3%
    4 (90% - 105%) 3 minutes 52 seconds 3.6%
    5 (105% - 121%) 1 minute 28 seconds 1.4%
    6 (121% - 150%) 45 seconds 0.7%
    7 (150% - 39 seconds 0.6%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 31 minutes 46 seconds 29.3%
    1 (60% - 72%) 1 hour 7 minutes 22 seconds 62.1%
    2 (72% - 82%) 9 minutes 38 seconds 8.9%
    3 (82% - 87%) 34 seconds 0.5%
    4 (87% - 92%) 9 seconds 0.1%

    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
    3.9 km 1.2 km 53 m 4.5 % 04:16 17.0 km/h 227.1 W 237.5 W 2.8 W/kg
    5
    69.7%
    Reset 4.0 km 1.1 km 52 m 4.5 % 04:08 16.7 km/h 229 W 236.0 W 2.8 W/kg 755
    5
    69.7%
    Holmedalsbakken 19.1 km 0.6 km 57 m 9.7 % 03:29 10.1 km/h 293 W 267.0 W 3.6 W/kg 982
    5
    71.8%
    19.1 km 2.1 km 79 m 3.9 % 07:09 17.3 km/h 243.8 W 217.0 W 3.0 W/kg
    5
    69.2%
    40.4 km 1.1 km 40 m 3.6 % 03:31 19.3 km/h 234.8 W 235.3 W 2.9 W/kg
    5
    65.6%
    42.5 km 0.8 km 47 m 6.0 % 03:32 13.3 km/h 238.1 W 231.9 W 2.9 W/kg
    5
    56.4%
    44.7 km 1.1 km 40 m 3.6 % 04:12 16.1 km/h 195.8 W 187.5 W 2.4 W/kg
    5
    61.0%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 1001 W 12.2 W/kg 23.2 km 63 m +0 / -1 m
    10 seconds 927 W 11.3 W/kg 23.2 km 117 m +2 / -2 m
    30 seconds 693 W 8.5 W/kg 23.1 km 283 m +14 / -4 m
    1 minute 406 W 5.0 W/kg 23.1 km 539 m +16 / -6 m
    4 minutes 276 W 3.4 W/kg 29.5 km 2785 m +0 / -27 m
    5 minutes 265 W 3.2 W/kg 29.5 km 3292 m +6 / -27 m
    10 minutes 231 W 2.8 W/kg 29.5 km 6290 m +12 / -52 m
    20 minutes 217 W 2.6 W/kg 19.1 km 8491 m +129 / -59 m
    30 minutes 209 W 2.5 W/kg 5.8 km 13.9 km +138 / -123 m
    1 hour 202 W 2.5 W/kg 1.1 km 27.4 km +286 / -222 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 57.0 km/h 18.9 km 79 m +0 / -4 m
    10 seconds 56.7 km/h 18.8 km 157 m +0 / -9 m
    30 seconds 55.4 km/h 18.6 km 461 m +0 / -24 m
    1 minute 53.2 km/h 18.2 km 886 m +0 / -46 m
    4 minutes 42.8 km/h 29.3 km 2837 m +0 / -31 m
    5 minutes 40.3 km/h 29.1 km 3341 m +6 / -31 m
    10 minutes 38.0 km/h 29.3 km 6322 m +10 / -54 m
    20 minutes 33.9 km/h 29.1 km 11.3 km +59 / -129 m
    30 minutes 29.2 km/h 4.5 km 14.6 km +114 / -143 m
    1 hour 27.4 km/h 0.5 km 27.4 km +282 / -222 m