142 BPM , 76.8%
169 BPM , 91.4%
###### Route
Grefsenkollen x2 via Sinsen
17.2 km
###### Ascent
429 m (24.9 m/km)
439 m
93 m
404 m
6:51 p.m.
Sept. 22, 2011
65.0 km/h
8 ℃
6 ℃
18 ℃
###### Calories
438 kcal (0.1 kg bodyfat)
81 RPM
81 RPM
123 RPM
• ###### Avg Pedaling Power
207 W 103.5% FTP
163 W
212 W
1.06
90
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

1.0
###### BikeScoreBikeScore 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.

• m
• m
• BPM
• BPM
• BPM
• deg
• VAM
• km/h
• km/h
• km/h
• RPM
• RPM
• RPM
• W
• W
• W
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• W
• 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.

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%

### 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 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 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 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 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 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