Avg HR
168 BPM , 85.7%
Max HR
193 BPM , 98.5%
Route
Topptur Rustafjellet
Distance
19.7 km
Ascent
479 m (24.3 m/km)
Descent
488 m
Min altitude
54 m
Max altitude
406 m
Start time
6:20 p.m.
Date
Sept. 25, 2011
Max Speed
58.7 km/h
Temperature
6 ℃
Min Temperature
5 ℃
Max Temperature
20 ℃
Calories
614 kcal (0.1 kg bodyfat)
Avg Pedaling Cadence
91 RPM
Avg Cadence
78 RPM
  • Max Cadence
    203 RPM
  • Avg Pedaling Power
    231 W 84.3% FTP
    Avg Power
    198 W
    Normalized Power
    249 W
    Intensity Factor
    0.909
    TSS
    72
    Max Power
    754 W
    xPower
    240 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)
    0.9
    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

    67

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    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    18:20, 0.0 km 52:31 19.7 km +482/-491 m 22.5 km/h 199 W 72.6% 3.2 W/kg 754 W 85.7% 91 RPM 203 RPM

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 11 seconds 0.3%
    1 (60% - 72%) 3 minutes 10 seconds 6.0%
    2 (72% - 82%) 18 minutes 42 seconds 35.6%
    3 (82% - 87%) 8 minutes 46 seconds 16.7%
    4 (87% - 92%) 15 minutes 2 seconds 28.6%
    5 (92% - 97%) 6 minutes 42 seconds 12.8%

    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
    1.7 km 1.1 km 56 m 5.1 % 03:10 21.1 km/h 322.2 W 0 W 0 W/kg
    5
    90.8%
    Rustahøgda sør 1.8 km 0.9 km 49 m 5.2 % 02:29 22.9 km/h 357 W 321.5 W 5.6 W/kg 1184
    5
    93.4%
    4.1 km 0.8 km 63 m 7.5 % 04:40 10.9 km/h 198.6 W 0 W 0 W/kg
    5
    80.6%
    Rustafjellet 5.3 km 3.8 km 253 m 6.7 % 15:33 14.6 km/h 268 W 229.2 W 4.2 W/kg 976
    3
    92.3%
    6.2 km 3.8 km 235 m 6.2 % 15:39 14.5 km/h 249.7 W 0 W 0 W/kg 903
    3
    92.3%
    Rustahøgda nord 15.9 km 0.5 km 29 m 5.5 % 01:24 22.8 km/h 382 W 333.6 W 6.0 W/kg 1243
    5
    91.3%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 589 W 9.3 W/kg 6.2 km 53 m +0 / -1 m
    10 seconds 500 W 7.9 W/kg 2.6 km 55 m +5 / -0 m
    30 seconds 431 W 6.8 W/kg 16.0 km 199 m +10 / -0 m
    1 minute 418 W 6.6 W/kg 16.0 km 373 m +23 / -0 m
    4 minutes 292 W 4.6 W/kg 1.4 km 1461 m +57 / -2 m
    5 minutes 276 W 4.4 W/kg 5.3 km 1533 m +75 / -9 m
    10 minutes 271 W 4.3 W/kg 5.3 km 2718 m +157 / -9 m
    20 minutes 250 W 4.0 W/kg 4.3 km 4814 m +305 / -17 m
    30 minutes 235 W 3.7 W/kg 0.2 km 8874 m +384 / -62 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 57.2 km/h 11.3 km 78 m +0 / -8 m
    10 seconds 53.8 km/h 11.2 km 148 m +0 / -16 m
    30 seconds 46.5 km/h 17.4 km 387 m +0 / -18 m
    1 minute 44.5 km/h 17.3 km 741 m +0 / -30 m
    4 minutes 39.1 km/h 10.6 km 2603 m +0 / -199 m
    5 minutes 37.3 km/h 10.1 km 3108 m +2 / -212 m
    10 minutes 32.8 km/h 10.1 km 5468 m +21 / -331 m
    20 minutes 30.2 km/h 9.6 km 10.1 km +72 / -416 m
    30 minutes 24.3 km/h 7.5 km 12.1 km +236 / -418 m