Base workout with a new personal best on 40 km ... my training diary entry from January 22 2026

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(Edited)


(I recently received this little friend as a gift. I must say, he has good taste when it comes to football.)

Hi Actifitters,

yesterday was base workout day. Garmin recommended one hour and 13 minutes at 115 watts and so I did. In terms of heart rate I tried not to reach Zone 4 and it worked out. I was even able to set a new personal best on 40 km. I needed 54:13 what is 21 seconds faster than my last personal best from not even two weeks ago.

Here are more numbers of yesterdays session:

Duration - 1:13:01
Distance - 52.93 km
Average speed - 43.5 km/h
Maximum speed - 47.7 km/h
Average power output - 115 watts
Maximum power output - 118 watts
Average heart rate - 133 bpm
Maximum heart rate - 149 bpm
Average cadence - 116
Maximum cadence - 131

Overall I felt strong and I am looking forward to the next session. In addition, I completed a short but intense full-body circuit training session. It included various exercises performed using only body weight. These included pelvic lifts, push-ups, squats, mountain climbers, opposite arm and leg raises, inward and outward jump squats, and bicycle crunches. I did three sets of each exercise, with each exercise performed for 40 seconds with a 20-second break in between.

Today is another sprint session on the agenda. More on that in tomorrows report.

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

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


22/01/2026
21854
Cycling, Daily Activity, Gym, Walking
Height
181 cm
Weight
83.4 kg
Body Fat
%
Waist
cm
Thighs
cm
Chest
cm

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6 comments
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I couldn't post yesterday,the app was shutting down when I tried to post.But it is stable now.More efforts to your numbers 👍.

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I'd also feel strong after going through all these. Well done on your work-out session. You did so well!

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Congrats on providing Proof of Activity via your Actifit report!

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