I do cardio work at the gym three times a week (rowing machine x 10mins, stationary bike x 30mins, treadmill x 15mins) and muscle toning at home two or three times a week (light full-body weight work x 60mins). In summer I also cycle to work two or three times a week (36km round trip) and do occasional longer group rides in the weekend.
Tracked on a Fitbit Surge HR / Fitbit app on Andriod, and some stat.s from the cycle computer stored in an old-school Excel spreadsheet.