2022

February: successful surgery

As of March every following month with 300.000 plus steps and every week with more than 150 intensity minutes

As of March continuous flow of endurance, strength and flexibility units

In total 2022 summed up to 400+ activities, 300+ activity hours and 1500+ km distance moved. Most active year since my ‘triathlon years’ in 2009 to 2011

Squad: 120kg, Benchpress: 100kg, Deadlift: 140kg

2023

Able to get rid of my beer belly and reach a body fat percentage of well below 20 with an FFMI of 25,6

First 100k bike ride since 2011, with 1686 hight meters (most ever for me)

BtB run in Munich, my first local run since 2015

Yoga L-sit

Most active year ever: 500+ activities, 500+ activity hours and 3500+ km distance moved

Squad: 200kg, Benchpress: 122,5kg, Deadlift: 160kg

2024

I would title 2024: Against the odds!

Startet the year with a very rare virus infection which put me out of sports January and February. Carrying over a fractured achilles joint - limited any walking, running and biking (unlikely to recover w/o surgery)… And significantly increased day job hours - all together not exactly the basis for a strong sports year.

My spot of pride this year were way better load management and injury prevention. Esp. through stability and balancing training and very low intensity endurance activities. With 100 hours less training my lactate thresholds increased approximately 30 Watts, recovered ankle and injury free (knock on wood).

Most distance 3800km+) and high meters (35km+) ever. Several 100k plus bike rides, B2Run and 10k run (painfree) - against the odds of available time and doctors advice :-)

Didn’t max out strength in 2024; just started mid November to get a bit more specific. Squad: 180kg, Bench: 120kg, Deadlift 130kg.