I love it when the gear shift works... my training diary entry from February 5 2026

_{(Here's the next photo I took on Saturday during my march. At this point, I still had a good two hours to go.)}

Hi Actifitters,

as the title suggests, I finally have a bicycle with working gears. And what can I say? It rocks!

A sprint session was scheduled immediately, nearly identical to the one from two days before. Here is the structure:

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

Now that I could finally shift into the top two gears, it was possible to generate completely different values. But see for yourselves...

Duration - 0:55:21
Distance - 45.71 km
Average speed - 49.5 km/h
Maximum speed - 79.2 km/h
Average power output - 135 watts
Maximum power output - 359 watts
Average heart rate - 137 bpm
Maximum heart rate - 172 bpm
Average cadence - 105
Maximum cadence - 162

Some numbers are so much higher than last time... crazy. On top I could do the next personal best on 40 kilometers - 46:12! This is four minutes and 15 seconds faster than last time. I am of course aware that it is impossible to ride at a speed of 79.2 km/h. Speed ​​and distance are fictitious values ​​that Garmin calculates based on various parameters. Nevertheless, even fictitious values ​​can be compared with fictitious values ​​to observe an improvement.

The primary goal of training on a stationary bike trainer is to increase performance. Watts and FTP are the key metrics here.

It looks like today's training session will be a base session. More on that tomorrow.

Daily HSBI raffle

Congratulations @whose, 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, Gym, Walking

Height 181 cm		Weight 84 kg		Body Fat %
Waist cm		Thighs cm		Chest cm