Avg HR
139 BPM , 71.3%
Max HR
181 BPM , 92.8%
Route
Utis, Årsnes
Distance
115.5 km
Ascent
887 m (7.7 m/km)
Descent
893 m
Max altitude
91 m
Start time
3:08 p.m.
Date
Sept. 29, 2011
Max Speed
66.1 km/h
Temperature
16 ℃
Min Temperature
13 ℃
Max Temperature
21 ℃
Calories
2144 kcal (0.3 kg bodyfat)
Avg Pedaling Cadence
76 RPM
Avg Cadence
73 RPM
  • Max Cadence
    246 RPM
  • Avg Pedaling Power
    231 W 67.5% FTP
    Avg Power
    220 W
    Normalized Power
    249 W
    Intensity Factor
    0.728
    TSS
    195
    Max Power
    1331 W
    xPower
    237 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

    177

    Hoho! Sommar og varmt! Vart liksom varmare utover kvelden. Jaggu fint! Byrja å bli mørkt på slutten der og hadde ikkje med lykt (turen vart noko lenger enn planlagt) så måtte mata på litt for å nå heim. Deilig å kjenna det litt i rasarmusklane, var ei stund sidan sist. Kudos til Nupen for å vera med etter nattskift-søvnmangel og traktortur tidlegare på dagen.

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    • Tor Hveem writes:

      Hoho! Sommar og varmt! Vart liksom varmare utover kvelden. Jaggu fint! Byrja å bli mørkt på slutten der og hadde ikkje med lykt (turen vart noko lenger enn planlagt) så måtte mata på litt for å nå heim. Deilig å kjenna det litt i rasarmusklane, var ei stund sidan sist. Kudos til Nupen for å vera med etter nattskift-søvnmangel og traktortur tidlegare på dagen.


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    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    15:08, 0.0 km 03:40:42 115.5 km +893/-899 m 31.4 km/h 222 W 64.9% 2.7 W/kg 1331 W 71.3% 76 RPM 246 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 1 hour 2 minutes 31 seconds 28.3%
    2 (55% - 75%) 1 hour 34 minutes 5 seconds 42.6%
    3 (75% - 90%) 40 minutes 4 seconds 18.2%
    4 (90% - 105%) 14 minutes 56 seconds 6.8%
    5 (105% - 121%) 5 minutes 26 seconds 2.5%
    6 (121% - 150%) 3 minutes 8 seconds 1.4%
    7 (150% - 2 minutes 20 seconds 1.1%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 11 minutes 36 seconds 5.3%
    1 (60% - 72%) 1 hour 56 minutes 38 seconds 52.8%
    2 (72% - 82%) 1 hour 13 minutes 28 seconds 33.3%
    3 (82% - 87%) 11 minutes 28 seconds 5.2%
    4 (87% - 92%) 9 minutes 11 seconds 4.2%
    5 (92% - 97%) 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
    Reset 6.8 km 1.1 km 52 m 4.5 % 03:39 18.9 km/h 262 W 273.9 W 3.2 W/kg 855
    5
    71.3%
    6.9 km 1.1 km 53 m 4.8 % 03:33 18.7 km/h 262.4 W 283.5 W 3.2 W/kg
    5
    72.3%
    21.9 km 3.7 km 84 m 2.3 % 09:52 22.3 km/h 234.2 W 213.6 W 2.9 W/kg
    4
    71.3%
    44.3 km 2.7 km 60 m 2.3 % 06:50 23.4 km/h 221.7 W 228.0 W 2.7 W/kg
    5
    71.3%
    Stripo 107.8 km 1.4 km 53 m 3.8 % 04:16 19.9 km/h 299 W 253.3 W 3.6 W/kg 745
    5
    84.1%
    107.8 km 1.4 km 55 m 3.9 % 04:19 20.0 km/h 297.6 W 260.1 W 3.6 W/kg
    5
    84.1%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 1223 W 14.9 W/kg 111.0 km 75 m +0 / -1 m
    10 seconds 1102 W 13.4 W/kg 111.0 km 158 m +0 / -2 m
    30 seconds 618 W 7.5 W/kg 110.8 km 490 m +0 / -10 m
    1 minute 482 W 5.9 W/kg 19.5 km 747 m +2 / -4 m
    4 minutes 340 W 4.1 W/kg 102.1 km 2712 m +13 / -35 m
    5 minutes 314 W 3.8 W/kg 101.6 km 3148 m +20 / -38 m
    10 minutes 294 W 3.6 W/kg 102.1 km 5894 m +35 / -63 m
    20 minutes 273 W 3.3 W/kg 100.8 km 10.5 km +117 / -126 m
    30 minutes 251 W 3.1 W/kg 94.5 km 15.3 km +180 / -132 m
    1 hour 234 W 2.9 W/kg 6.8 km 31.7 km +262 / -249 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 65.5 km/h 111.1 km 91 m +0 / -0 m
    10 seconds 64.7 km/h 111.1 km 180 m +0 / -0 m
    30 seconds 62.7 km/h 21.2 km 522 m +0 / -27 m
    1 minute 59.4 km/h 40.6 km 991 m +0 / -38 m
    4 minutes 45.8 km/h 18.7 km 3055 m +2 / -72 m
    5 minutes 44.0 km/h 18.1 km 3663 m +2 / -81 m
    10 minutes 40.5 km/h 28.0 km 6737 m +8 / -56 m
    20 minutes 38.4 km/h 25.7 km 12.8 km +50 / -113 m
    30 minutes 37.2 km/h 25.7 km 18.6 km +109 / -179 m
    1 hour 34.2 km/h 27.5 km 34.1 km +250 / -331 m