Bicycle escalation and the next personal best on 40 km... my training diary entry from January 27 2026

_{(Another mountain summits shot I made last saturday.)}

Hi Actifitters,

as the title already suggests, I completely went wild on the indoor bike yesterday (at least for my current cycling level). In addition to the planned sprint session, I spontaneously completed an extra session. The result: I made 100 km and I was completely exhausted but also super happy that I persevered.

The reason I exerted myself so much today is that I have two appointments tomorrow that will probably make it impossible for me to train.

Now, let's move on to the sprint session. The prescribed procedure was as follows:

20 minutes warm-up at 140 watts
4 x 0:10 at 375 watts (two minutes recovery between each interval at 70 watts)
5 minutes recovery at 120 watts
4 x 0:10 at 375 watts (two minutes recovery between each interval at 70 watts)
5 minutes recovery at 120 watts
4 x 0:10 at 375 watts (two minutes recovery between each interval at 70 watts)
15 minutes cool-down at 120 watts

And here are the most important numbers of the session:

Duration - 1:05:01
Distance - 49.40 km
Average speed - 45.6 km/h
Maximum speed - 63.6 km/h
Average power output - 115 watts
Maximum power output - 374 watts
Average heart rate - 147 bpm
Maximum heart rate - 167 bpm
Average cadence - 119
Maximum cadence - 170

To my surprise, I felt great throughout the entire event and even afterwards I still felt fit. I was proud to see that I had once again achieved a personal best time for 40 km. I improved my time from 53:42 to 50:27, which is an improvement of three minutes and 15 seconds.

Since I was still feeling so good, I decided to ride for another half hour at a relaxed pace. But suddenly it occurred to me that I could actually go the full 100 kilometers. So off I went... challenge accepted.

Although I wasn't able to maintain the same pace as in the sprint session, I covered the missing 50.6 kilometers in 1:16:09, which still corresponds to an average speed of 39.9 km/h.

As mentioned before, today is another rest day.

Daily HSBI raffle

Congratulations @zusi78, you won today's share... it has already been sent.

If you also want to win a HSBI share simply leave a comment. The winner will be announced in the next report.

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, Daily Activity, Walking

Height 181 cm		Weight 83.5 kg		Body Fat %
Waist cm		Thighs cm		Chest cm