Avg HR
142 BPM , 76.8%
Max HR
169 BPM , 91.4%
Route
Grefsenkollen x2 via Sinsen
Distance
17.2 km
Ascent
429 m (24.9 m/km)
Descent
439 m
Min altitude
93 m
Max altitude
404 m
Start time
6:51 p.m.
Date
Sept. 22, 2011
Max Speed
65.0 km/h
Temperature
8 ℃
Min Temperature
6 ℃
Max Temperature
18 ℃
Calories
438 kcal (0.1 kg bodyfat)
Avg Pedaling Cadence
81 RPM
Avg Cadence
81 RPM
  • Max Cadence
    123 RPM
  • Avg Pedaling Power
    207 W 103.5% FTP
    Avg Power
    163 W
    Normalized Power
    212 W
    Intensity Factor
    1.06
    TSS
    90
    Max Power
    1054 W
    xPower
    206 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)
    1.0
    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

    85

    Plan: 4 intervaller.
    Fienden: somlekopp uten baklys.
    Resultat: 2 intervaller.

    Grei nok tur, litt for kjølig, slet mer med lufttilførselen.

    Det blåste ganske bra akkurat da jeg satte ut, men det ga seg på vei til Sinsen.

    Fin solnedgang over Holmenkollåsen.

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    • Jan I writes:

      Plan: 4 intervaller.
      Fienden: somlekopp uten baklys.
      Resultat: 2 intervaller.

      Grei nok tur, litt for kjølig, slet mer med lufttilførselen.

      Det blåste ganske bra akkurat da jeg satte ut, men det ga seg på vei til Sinsen.

      Fin solnedgang over Holmenkollåsen.


    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
    18:51, 0.0 km 09:06 2.8 km +55/-2 m 18.7 km/h 164 W 82% 2.4 W/kg 321 W 69.7% 81 RPM 105 RPM
    19:00, 2.8 km 09:20 2.0 km +124/ 12.7 km/h 204 W 102% 3 W/kg 310 W 77.8% 74 RPM 102 RPM
    19:10, 4.8 km 07:22 1.9 km +121/-1 m 15.2 km/h 247 W 123.5% 3.6 W/kg 349 W 85.4% 86 RPM 99 RPM
    19:17, 6.7 km 02:54 2.0 km +4/-126 m 40.8 km/h 107 W 53.5% 1.6 W/kg 315 W 71.9% 73 RPM 102 RPM
    19:20, 8.7 km 06:54 1.8 km +120/ 16.1 km/h 279 W 139.5% 4.1 W/kg 375 W 87.0% 89 RPM 102 RPM
    19:27, 10.5 km 12:28 6.7 km +7/-311 m 32.2 km/h 162 W 81% 2.4 W/kg 1054 W 71.4% 75 RPM 123 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 19 minutes 11 seconds 39.9%
    2 (55% - 75%) 10 minutes 13 seconds 21.2%
    3 (75% - 90%) 10 minutes 30 seconds 21.8%
    4 (90% - 105%) 7 minutes 35 seconds 15.8%
    5 (105% - 121%) 1 minute 35 seconds 3.3%
    6 (121% - 150%) 20 seconds 0.7%
    7 (150% - 23 seconds 0.8%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 2 minutes 39 seconds 5.5%
    1 (60% - 72%) 15 minutes 54 seconds 33.1%
    2 (72% - 82%) 17 minutes 50 seconds 37.1%
    3 (82% - 87%) 10 minutes 40 seconds 22.2%
    4 (87% - 92%) 2 minutes 44 seconds 5.7%

    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
    0.2 km 6.5 km 302 m 4.6 % 25:33 15.3 km/h 195.3 W 193.7 W 2.9 W/kg 711
    3
    77.3%
    Skeidbanen til ... 2.8 km 3.8 km 244 m 6.4 % 16:42 13.8 km/h 222 W 224.0 W 3.3 W/kg 877
    3
    81.1%
    Grefsenkollen 4.8 km 1.9 km 121 m 6.4 % 07:27 15.2 km/h 246 W 251.3 W 3.6 W/kg 974
    4
    84.9%
    Grefsenkollen 8.6 km 1.9 km 120 m 6.4 % 07:00 16.0 km/h 276 W 267.0 W 4.1 W/kg 1029
    4
    86.5%
    8.7 km 1.9 km 124 m 6.5 % 07:16 15.8 km/h 260.1 W 265.7 W 3.8 W/kg
    4
    87.6%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 981 W 14.4 W/kg 12.0 km 77 m +0 / -3 m
    10 seconds 781 W 11.5 W/kg 12.0 km 162 m +0 / -6 m
    30 seconds 325 W 4.8 W/kg 15.8 km 219 m +0 / -2 m
    1 minute 293 W 4.3 W/kg 8.7 km 292 m +16 / -0 m
    4 minutes 279 W 4.1 W/kg 8.6 km 1068 m +69 / -0 m
    5 minutes 277 W 4.1 W/kg 8.6 km 1321 m +86 / -0 m
    10 minutes 236 W 3.5 W/kg 4.3 km 2411 m +155 / -0 m
    20 minutes 222 W 3.3 W/kg 4.2 km 6261 m +282 / -126 m
    30 minutes 210 W 3.1 W/kg 1.8 km 8657 m +394 / -126 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 64.0 km/h 12.1 km 89 m +0 / -2 m
    10 seconds 62.3 km/h 12.1 km 173 m +0 / -6 m
    30 seconds 56.4 km/h 11.9 km 470 m +0 / -26 m
    1 minute 52.6 km/h 11.5 km 876 m +0 / -53 m
    4 minutes 45.3 km/h 10.9 km 3019 m +0 / -207 m
    5 minutes 44.8 km/h 10.7 km 3735 m +0 / -246 m
    10 minutes 35.2 km/h 10.6 km 5861 m +2 / -300 m
    20 minutes 29.2 km/h 6.8 km 9729 m +126 / -427 m
    30 minutes 24.7 km/h 4.5 km 12.3 km +267 / -432 m