Another sprint session that challenged me more... my training diary entry from January 21 2026

_{(Here's another nice photo of the view from the highest point of our winter hike last Saturday.)}

Hi Actifitters,

as mentioned in the last report, yesterday was the next sprint session on the agenda. This one had a shorter duration but cost me a lot more energie. As I had to do 3 x 4 x 10 second sprint intervals last time I had to do 2 x 15 x 10 second intervals this time.

The session was structured like this:

20 minutes warm-up at 140 watts
15 x 0:10 at 360 watts (20 seconds recovery between each interval at 70 watts)
5 minutes recovery at 120 watts
15 x 0:10 at 360 watts (20 seconds recovery between each interval at 70 watts)
15 minutes cool-down at 120 watts

Before I started pedaling I made an low intense warm-up hour with variations of stretching and spot jogging to get my legs warm and also to get some steps in.
After I jumped on the bike and started very motivated after the last session felt so easy. The first set of 15 sprint intervals were ok and I felt strong but after the first few intervals of the second set it began to get harder and it was some work to do.

Looking back, I can say it was a challenging but also kind of cool session, and I'm already looking forward to the next sprints. There's definitely something masochistic about sport.

Here are more numbers of my sprint session:

Duration - 0:54:21
Distance - 36.64 km
Average speed - 40.4 km/h
Maximum speed - 60.4 km/h
Average power output - 136 watts
Maximum power output - 360 watts
Average heart rate - 142 bpm
Maximum heart rate - 173 bpm
Average cadence - 107
Maximum cadence - 165

Today the next indoor bike session is waiting for me. But this time it isn't a sprint session, it is only a base session followed by a few fitness exercises. More in my next report.

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That's all for today.
Be kind to each other and keep moving!

This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Cycling, Gym, Walking

Height 181 cm		Weight 83.3 kg		Body Fat %
Waist cm		Thighs cm		Chest cm