The Allez
Record

Three practices, and a long tail.

The export holds 2,364 sessions and 2,185 hours between late May 2019 and late July 2026. Cycling is 53% of the hours. Walking is 23%. Strength is 19%. Running, the elliptical, stairs, rowing, swimming, hiking, yoga, and a few cardio sessions split what remains.

Hours, not sessions. Walking wins on count (747 walks). The bike wins on time.

A session here is one recorded workout. Where a Garmin activity and an Apple Health workout describe the same outing, the Garmin one is kept, because it carries power, GPS, and heart-rate zones. 396 Apple workouts were duplicates and were dropped. 787 were not in the Garmin activity file and were added. Almost all of those additions are Apple Watch sessions from 2020 through 2023. From 2024 on, the log is Garmin.

That merge changes one year completely. In the Garmin file, 2021 is a single activity. On the watch it is a gym year: 49 hours of strength, 21 hours on the elliptical, walks, a little running, and 29 miles on the bike.

Eight seasons, one of them almost off the bike.

The hours change jobs. 2019 is a first season of everything. 2020 belongs to the gym. 2021 stays there. From 2022 the bike takes the calendar and does not give it back.

2026 runs through July, so its bar is a partial year. It is already most of a full season.

In 2019 he logged 77 hours and 1,029 miles on the bike, alongside 62 hours of lifting and 67 hours of walking. The scale, in the same months, went from about 200 pounds to 175. It is the year the habit and the body both moved.

2020 cut the rides to 26 and kept them long: 673 miles, including an 84-mile day. Strength became the main block of time, 119 hours across 134 sessions. 2021, once the watch is included, is 49 hours of lifting, 21 hours of elliptical, and a bicycle that barely turns. The whole cycling year, 29 miles, is shorter than the half-century in the road bike’s first week.

2022 is the return: 1,965 outdoor miles, the first centuries, and the running year that the Garmin file almost missed. Those runs are on the Apple Watch — 36 of them, 122 miles. 2023 pushes the outdoor bike to 2,758 miles. The speed does not move yet. Road rides still average 15.2 mph, the same range as 2019.

2024 is the break. Outdoor miles stay put, at 2,726. Virtual miles arrive in a pile, 2,275 of them. Cycling hours hit 290. The road gets faster, the cadence comes up, and the cycling VO₂ max leaves the mid-40s. 2025 does not repeat the virtual pile — trainer miles fall, outdoor miles hold at 2,663 — and walking has its biggest year, 139 hours. Total logged hours in 2024 and 2025 are almost the same. The mix is what changes.

Through July 2026 the outdoor bike is at 1,699 miles, against 1,427 in the same months of 2025 and 1,685 in 2024. The trainer adds another 883. The biggest week in the whole file is in this stretch.

The outdoor year found its size in 2023. The trainer was added on top.

Outdoor miles climb from 989 to 1,958 to 2,758, then sit on a shelf: 2,726, 2,663, and 1,699 in the first seven months of 2026. The jump in total miles after 2023 is the trainer.

Gravel starts in July 2022 and becomes a real share of the outdoor year: 638 miles in 2023, 893 in 2024, 748 in 2025, 559 already in 2026. Road miles stay in a band around two thousand once the riding is serious.

Cumulative miles by month. The indigo line pulls away from the teal one in the winter of 2023–24 and never comes back. That gap is the trainer.

Climbing is outdoor feet. Speed is the moving average of road rides of at least 8 miles. Cadence is the median of rides that recorded it. Best 20-minute power is blank until the power meter is in regular use. 2026 is partial. 2021’s speed is omitted from the later chart: the sample is a handful of miles.

Two bicycles

One road bike is the bicycle of record. It is tagged on 618 activities and 17,656 miles, from July 2019 through July 2026. The median tagged ride is 21 miles. Another 783 miles were never assigned to a bike.

A second bike is a 2019 prologue. 24 rides, 126 miles, median 4.4 miles, 984 feet of climbing altogether, first ride in June 2019, last ride in November 2019. Its entire career is shorter than the long gravel day of October 2024. It reads as a town bike: short, flat, and finished before the first winter.

The first ride tagged to the road bike is July 2019. Within that week the file has a 50.3-mile ride, 14.3 mph, 1,188 feet. The bike was days old and he pointed it at 50 miles. That instinct — go long first — is the rest of the record.

One cluster, three chapters, and a few days away.

About 80 percent of the outdoor miles start inside one cluster of neighboring towns. The center of that cluster moves. A map of those starts would point at a house, so this edition has no map.

The walks, from late 2023 on, are somewhere else. One unnamed place covers a few hundred of them, and most of the walking miles in that stretch, while the bike is starting in the newer town. The file records both. It does not say why.

The days that leave the cluster are few, and they are chosen. Twice, in October, a gravel day in the same hills: 123 miles and about 10,500 feet in 2024, then 135 miles and about 12,500 feet in 2025. That second ride is the longest and the tallest day in the file. In August 2022, another hundred in hill country is the flattest of the set, about 1,400 feet, plus a later, shorter visit to the same hills. September 2024 holds a trip of roughly 136 miles, including a 30-mile road ride at 19.2 mph with a normalized power of 252 watts. A handful of other rides are simply elsewhere. The career is local. The epics are chosen.

Fifteen rides of a hundred miles. The early ones are slower. The late ones are hillier and still faster.

He had the distance before he had the speed. The half century is July 2019. The first century is August 2022. 2024 has six of them. By June 2026 the hundred-mile days are the fastest in the set, and one of them climbs nearly four times what the first century climbed.

These are different roads. The 2026 day is not a time trial of the 2022 course. It is a harder profile, ridden at a higher heart rate, finished about fifty minutes sooner, at a speed the 2022 file does not show on any hundred-mile ride. The same step shows up across the whole set: the 2022 hundreds are 15.0 and 14.6 mph, the 2024s sit around 16 to 17, and both of the 2026s are 17.5.

Moving time. Highlighted rows are the long gravel days and the two 17.5 mph hundreds. Garmin’s own personal-record list stopped lengthening the farthest ride after the 2022 century, and stopped raising the biggest climb after March 2023. Longer and taller days are in the activities. This table uses the activities.

By 2024 the long ride had become a Saturday with a stop in the middle of the day.

The October gravel days are the ones that do not fit a lunch stop. October 2024: 123.4 miles, 10,548 feet, 13.0 mph, heart rate 147, nine and a half hours. October 2025: 134.9 miles, 12,543 feet, 12.3 mph, heart rate 147, eleven hours. Same hills, same month, a year apart, each one the biggest climbing day to that point. Garmin’s endurance score hits its high on the second of those dates.

The biggest week is not one of those long Sundays. It is a week in late May 2026: four rides, 212 miles, 12.8 hours, 202 of the miles outdoors, a training-stress score of 758. The next one on the list is a week in late August 2022, 207 miles, all of them outside, before a power meter was recording stress. He has had 200-mile weeks for four years. What changed is what a single day inside them costs.

Four years parked at 15 mph. Then a step.

Moving speed of road rides of 8 miles or more. The axis starts at 14 mph so a two-mile-an-hour change is visible. 2021 is left off: there is not a real sample. 2026 is January through July, so it is weighted toward the warm months. 2024 and 2025 are full years, at 16.8 and 16.7.

Median cadence on rides that recorded it. Same years, same shape. Low 70s for a long time, high 70s in 2024 and 2025, 83 on the 2026 rides so far.

Holding heart rate roughly still tells the same story, with a caveat. On road rides of at least 12 miles whose average heart rate fell between 135 and 155: 2019: 15.0 mph (n=8, median HR 140), 2020: 16.1 mph (n=6, median HR 138), 2022: 15.5 mph (n=30, median HR 142), 2023: 15.3 mph (n=42, median HR 142), 2024: 16.8 mph (n=32, median HR 144), 2025: 16.5 mph (n=27, median HR 148), 2026: 17.4 mph (n=22, median HR 145). The later rides inside that band also sit a few beats higher than the early ones. The speed gain is larger than that difference. From about 15 mph at a median heart rate of 140, to 17.4 mph at a median of 145.

One file is an outlier and should not be the headline. An August 2025 road ride of 30 miles is recorded at 25.8 mph, heart rate 173, normalized power 244 watts. At that power, 25.8 mph is a draft, a wind, a descent, or a sensor, not a solo pace to set beside the other years. The repeatable fast road days look like a July 2026 ride of 29.8 miles at 21.5 mph, heart rate 154, normalized power 256, a best 20 minutes of 254 watts. Or a September 2024 ride on a trip, 30 miles at 19.2 mph, normalized 252. Fast, and physically of a piece with the rest of the power file.

The summer of 2024 is when the engine shows up in the numbers.

Several instruments move together, and none of them had moved during the big outdoor year of 2023. Cycling VO₂ max, resting heart rate, cadence, road speed, and a return of body weight from about 200 pounds toward the mid-180s. The power meter is on most rides for the first time. The trainer stops being a failed experiment and becomes a season.

Oxygen

Two different estimates, drawn on one axis on purpose. Apple’s number, mostly a running-watch estimate, runs from 2020 to October 2023: a low near 40 in September 2021, a high near 48 in January 2023, and about 47 at the end. Garmin’s cycling VO₂ max picks up in November 2023 at 46, reaches the mid-50s in the summer of 2024, dips toward 50 in the spring of 2025, and lives between 52 and 55 after that. The highest monthly median is 55, in February 2026. The value stored on the profile at the end of the file is 53.

A nine-point rise on the cycling estimate, from 46 to 55, is the cleanest before-and-after in the export. It happens in the summer of 2024, with the speed step, a year after the outdoor miles first got big.

Threshold

Automatic cycling FTP. The first stored value is 239 watts in May 2024, at a logged 190 pounds, 2.77 W/kg. The high is 268 watts in September 2024, at 182 pounds, 3.25 W/kg. After that the estimate chatters between the mid-240s and the mid-260s. The latest value, July 2026, is 258 watts. Read the band, not each wiggle. There is no weight within six weeks of the 2026 estimates, so the late W/kg numbers stop at the end of 2025, around 3.1.

The best 20-minute power in the whole file is 265 watts, in January 2024, on a flat virtual race. That is before the FTP estimate had caught up. The best recent road equivalent is the July 2026 ride already mentioned: 29.8 miles at 21.5 mph, normalized power 256 watts, best 20 minutes 254. Two years apart, eleven watts apart, one on a trainer and one on a road. The ceiling has been in this range since the start of 2024. What grew after that is how often he visits it, and how fast the endurance riding underneath it has become.

Normalized power on ordinary rides, the ones of at least half an hour, has a median around 186 to 191 watts in every year the meter is present. The typical ride stayed an endurance ride. The bike started covering ground faster while he held that power.

The sharpest recorded spike is 1,046 watts, on the August 2025 century. Several other road days clear 950. Garmin’s anaerobic score, in the next section, is still the low number of the three. A pop shows up in the file. The hours stay in the endurance work.

Weight, the other half of W/kg

Pounds. The line breaks where the scale goes quiet for more than a season, so a sparse stretch is not drawn as a steady drift. May 2019 is about 202, with a single reading at 205. November 2019 is 175. A lone reading in November 2023 is 200. From the summer of 2024 the dense readings sit in the mid-180s, with a bump back toward 190 in the winter of 2025 and a last logged weight of 184 pounds in December 2025.

Endurance specialist is not a vibe. It is the distribution.

On the 2025 and 2026 rides, where power zones are actually filled in, about 64% of the time is at or below endurance — under 194 watts. Tempo is 17%. Threshold and harder is about 19%. The heart rate sits a zone higher than the watts, which is what long rides in the heat do. Garmin’s rider type, from the week the score begins, is Endurance Specialist every single week.

Power, 2025 and 2026

Current cycling zones on the account, from an FTP of 258 W: recovery under 143, endurance 143–193, tempo 194–232, threshold 233–268, VO₂ 269–311, anaerobic 312–389, sprint 390 and up. 2024 recorded training stress and almost no zone time, so it is left off. The two years that remain look like the same rider.

Heart rate, same two years

Zones from a max heart rate of 194 and a resting setting of 56. Lactate threshold in the profile is 171, inside Z4. Time above 175 is a sliver. The mass of the riding is Z2 and Z3, heart rates from 116 to 154. On the June 2026 century the average power was 171 watts, which is endurance, and the average heart rate was 150, which is Z3. Same ride, two honest descriptions.

Of the rides with a training-effect label, 66% come back as aerobic base and 19% as tempo. VO₂-max days and anaerobic days are a handful. On the rides that split seated and standing time — only about 34 hours of the career, so a sample — standing accounts for 21 minutes. He sits.

The three scores

Garmin scores each quality up to 100, and it describes 100 as the world-class mark for that quality, not a ranking of the whole rider. From September 2025 through July 2026 the profile type never changes. Endurance runs from 63 to 90. Aerobic capacity runs from 54 to 76. Anaerobic capacity is the one that moves, from 20 to 49. The latest week in the file is 90 endurance, 69 aerobic, 45 anaerobic.

A score that still has winters

Bands are Garmin’s published lines for his age group. The line starts in May 2024 at 6,184, inside Trained. It reaches Expert that July, at 7,354. It falls to 5,075, just under the Intermediate line, in March 2025, and peaks at 7,697 — still Expert — in October 2025, the month of the 135-mile gravel ride. At the end of the file, late July 2026, it is 7,286, inside Well Trained, fourteen points under Expert. The ceiling is higher than the first reading. It is rebuilt every summer and set down every winter.

Garmin’s acute load is the short window. Chronic is the longer one. Chronic peaks at 731 in July 2024, the same summer the VO₂ and the speed step. At the end of the file chronic is 637 and acute is 547, a ratio under 1. The load is high and it is steady.

When the miles happen

Count of rides by the hour they start. Saturday and Sunday hold 57% of all cycling miles. The weekday pile is mid-morning and late afternoon. Almost nothing starts before 6 or after 8 in the evening. The longest streak of consecutive riding days in seven years is five. The longest streak of any recorded workout is 34 days, ending in July 2024. The consistency is seasonal and weekly, not a daily chain.

He wrote the trainer off in 2019. It came back as a second season.

In November 2019 the road bike is on a trainer for 8.2 miles at 166 watts. The next virtual ride in the log is November 2023, a flat loop, normalized power 200. Between those dates the trainer is effectively absent.

Then 2024: 2,275 trainer miles. The year table puts 1,529 in 2025 and 883 in the first seven months of 2026. Across the whole file the trainer is about 5,088 miles and 289 hours, and another 210 thousand feet of climbing that never happened on a road. Those feet are not in the outdoor climbing total.

The volume routes are flat loops in a virtual world. The hard short efforts are a different menu: a flat race, and a short steep route that shows up under several of the best 20-minute powers. In 2025 and 2026 a structured layer shows up inside those same worlds: 33 planned workouts, about 623 miles, almost all of them ridden as virtual routes. Those miles are already inside the trainer totals above. 2024 was free riding. The two years after it added a plan.

The most-ridden virtual activities, described by character rather than by the name on the file. The base is flat loops, not mountain repeats.

The split is seasonal, and 2024 is the messy version of it. That July still has 125 trainer miles sitting next to 424 miles outdoors. December 2024 is 288 trainer miles and an empty road file. By 2025 the year separates more cleanly: December through February are almost all trainer, and July is 493 outdoor miles against 61 indoors. February 2026 is 180 trainer miles and no outdoor ride. May 2026 is 472 outdoor miles against 86 indoors. The trainer carries the cold months and keeps a smaller pulse through the summer.

The rest of the log is a gym, a lot of walking, and a running career that paused.

Strength

649 sessions, 413 hours, median about 34 minutes, median heart rate 103 when a strap or a watch was paying attention. The reps and sets fields in the export are empty, so this is a story about showing up, not about the loads on the bar.

2020 is the lifting year: 119 hours. 2021 keeps the frequency and shortens the session. After that the gym settles into a supporting habit, roughly 30 to 50 hours a year, including through the biggest cycling seasons. It got outgrown in hours. It stayed on the calendar.

Walking

747 walks, 1,545 miles, 492 hours. The median walk is a bit over half an hour. 2019’s walks were longer and fewer. 2025’s were the opposite: 196 of them, 449 miles, 139 hours. From late 2023, most of the walks are tagged to a different place than the bike.

2025 includes a handful of walks that arrived from a ring through Apple Health, on the order of twenty sessions. They do not make the year. The year is already large in the Garmin file.

Running

112 runs, 330 miles, 58 hours. The personal records are old, and they are real: a 5K in 24:55 in October 2019, a 10K in 55:24 in November 2019, and a farthest run of 10.0 miles in April 2020. The volume peaks later, in 2022, and it lives on the Apple Watch rather than in the Garmin activity list: 36 runs, 122 miles, about a 10-minute mile, distance divided by the time on the watch. After 2022 the run becomes occasional.

Outdoor pace is moving time per mile on Garmin outdoor runs. Apple Watch runs in 2021–2023 are not in that column, because the export did not mark them outdoor or treadmill. 2022’s 122 miles are real distance; the blank pace is a labeling gap, not a year without running.

The watch’s race estimate, as of July 2026, is a 5K in 22:07, a 10K in 48:39, a half marathon in 1:51:48, and a marathon in 4:14:06. In April 2024 the same model said 23:21, 50:54, 1:59:15, and 4:37:43. The estimate got faster while the recorded personal records stayed in 2019. It is a model of an engine built on the bike. It is an estimate, not a result.

The short list

Elliptical: 78 sessions and 34 hours, and 21 of those hours are in 2021, when it was the cardio that replaced the bike. Stairs: 47 short sessions through 2022, then none. Rowing: four real sessions in the summer of 2019, 4 hours and 8 miles, and one ten-minute attempt the next year. Swimming: two swims of about twenty minutes, one of them open water. Hiking: two hikes, 7 miles in 2020 and 4 miles in 2025. Yoga: one 19-minute session in August 2025. The shoes in the gear list are a footnote to the walking and the early running. One pair covers the second half of 2019 and is retired at the end of that year. Another pair is tagged on 958 miles, almost all of them walks.

The same summer, seen from the quiet numbers.

Resting heart rate opens the file in the mid-60s, lives in the high 50s for years, spikes back to 65 in the first months of 2024, and drops to 51 in August 2024. That August is the same window as the VO₂ jump, the weight coming back to the mid-180s, and the endurance score moving into Expert. The latest month, July 2026, is a resting heart rate of 60.

A blend of Garmin’s daily resting heart rate and the Apple Watch. When both recorded a day, the two values were averaged. The axis starts at 45 so the drop is readable. This series is nearly continuous from May 2019 through July 2026, which the ride file is not.

Garmin’s broader fitness-age model folds in weight, resting heart rate, and a VO₂ estimate of its own. It is separate from the cycling VO₂ max. When the series begins, in late 2023, BMI in the same model is near 29. The lowest fitness age is just under 30, in the summer of 2024. At the end of the file it is still in the low 30s. Several birthdays passed. The model’s number stayed put.

Body fat, where the later readings exist, sits around 23 to 24 percent. BMI in the same model is about 27. Useful as a trend, blunt as a label for someone riding 2,700 outdoor miles a year.

Sleep staging before 2024 is unusable — the early nights are filed as nine or ten hours, almost all of it deep, with no REM. In the two years the stages look like sleep, the median night is 7.8 hours in 2024 and 7.0 hours in 2025, with a sleep score around 79 and then 80. Deep sleep is about an hour and a half. REM is about an hour.

Daily steps, on the days a Garmin daily record exists, have a median of about 10,900 in 2019 and about 6,900 in both 2024 and 2025. The daily file is thin or missing for long stretches of 2021 through 2023, so those years are left out of the comparison. The step count fell while the logged walking and the riding both rose. Some of that is the difference between wearing a watch all day and recording a workout. It is in the file either way.

Heart-rate variability from the Apple Watch runs only through October 2023. Monthly medians mostly sit in the 40s of milliseconds, with a soft patch near 25 in April 2021, on a small number of readings. There is no HRV series for the years when the cycling numbers change, so it cannot referee them.

What the file says he became.

He learned to go long before he learned to go fast. Then, in one summer, the speed arrived, and the long days got faster anyway.

The half century was the first week on the road bike. The first real century was three years and a missing season later, on home roads, at 15 miles an hour. Outdoor volume found its size in 2023, around 2,700 miles a year, and has stayed there. That year was the big year. The faster rider shows up in 2024, with the power meter on, the trainer finally tolerated, the weight back down from a return to 200 pounds, the cycling VO₂ in the 50s, and the cadence out of the low 70s.

Since then the picture is stable enough to trust. Ordinary rides still normalize around 190 watts. Something like two thirds of power-meter time is endurance or easier. The rider type does not flip. The endurance score still collapses in March and is rebuilt by October, and its best day is the longest ride in the file. The hundreds, fifteen of them, went from 15 mph and a flat profile to 17.5 mph with several thousand feet in them. Weekends still hold more than half the miles. The same bike is still the bike.

The last line in the file is an ordinary spin in late July 2026, about 22 miles, average heart rate 121, normalized power 163. Five weeks earlier the same season held a 105-mile day at 17.5 mph and about 7,600 feet. Both of those are the rider Garmin keeps calling an endurance specialist. One is the ceiling. The other is the week.

How the numbers were made.

• This is a public edition of one rider’s log. The name, account identifiers, activity titles, place names, and start-point maps are omitted. Individual rides are dated by month. Yearly totals are unchanged.
• The fitness-age chart in this edition draws the model’s fitness age only. The chronological-age line from the source chart is not shown.
• The ride-by-ride file is a Garmin activity export: 1,577 activities, cross-checked against the activity spreadsheet. Distances matched. One swimming row in the spreadsheet is in yards; this account uses miles.
• Apple Health contributed workouts only when they did not overlap a Garmin activity of the same sport. 396 overlapped and were dropped. 787 were kept, nearly all of them Apple Watch sessions from 2020–2023. A few 2025 walks came in from a ring via Apple Health. Virtual cycling is counted once: indoor rides live in the Garmin file.
• Outdoor climbing excludes virtual and indoor rides. The trainer’s own elevation is mentioned once and kept out of the 620,000-foot figure.
• One virtual ride of about 25 miles, in July 2024, was filed as a road activity. It is treated as virtual here. It is too small to move a yearly total.
• Trainer miles in the year table are the figure used for yearly indoor volume. They sum to about 5,088.
• Power zones and heart-rate zones are trustworthy in 2025 and 2026. In 2024 the rides have power and a training-stress score, and very little zone time. FTP is Garmin’s automatic estimate.
• Garmin’s personal-record list stopped updating the farthest ride after 2022 and the biggest climb after March 2023. Longer and taller days are in the activities, and that is what this account uses.
• Sleep stages before 2024 are not treated as sleep. Daily steps are missing for long stretches of 2021–2023. The fitness-age model’s VO₂ is a different number from cycling VO₂ max.
• Device serials and account identifiers are not part of this account. The sentences and the charts come from the exports.