Fitness

Training, food, sleep and recovery, pulled from Hevy and a Fitbit Air.

Last sync Sep 16, 2026, data through Sep 15

Mar 7 to Mar 20, 2022

compared with Feb 21 to Mar 6

Overview

Averages for the 14 days ending Mar 20, 2022. Food averages only use fully logged days, and activity averages only use days the Air was worn 16h or more.

Calories eaten

-kcal/day

0 of 14 days fully logged

Protein

-g/day

Calories burned

-kcal/day

0 full days worn

Weight

75kg

0 weigh-ins, last Feb 5

Workouts

8sessions

+1 vs previous

236 working sets, 112,936 lb

Sleep

0 nights tracked

HRV

-ms

Resting HR - bpm (-)

Steps

-/day

0 Active Zone Minutes/day

Nutrition

Faded columns are days where the food log looks incomplete (fewer than 3 meals or under 1,200 kcal).

Calories eaten vs burned

EatenBurned

Daily averages

0 fully logged days

Eaten- kcal0 days also worn

Burned- kcalsame days

Balance-

Fiber- g

Sugar- g

Sodium- mg

Water-0 days logged

First / last meal- / -avg

Protein- g · 0%

Carbs- g · 0%

Fat- g · 0%

Protein

avg - g

Carbs

avg - g

Fat

avg - g

What you ate

0 different foods

Food	Times	Days	kcal	Protein

Changes vs previous period

logged 2+ times

Started eating

Nothing notable.

Stopped eating

Nothing notable.

Body

Weigh-ins over the last 90 days. Weigh in more often for a usable trend.

Weight

last 75 kg on Feb 5

Weigh-ins

last 12 months

Feb 5, 202275.00 kg

Training

Hevy workouts. Volume is weight x reps on working sets, in pounds. Heart rate comes from the Air during the session.

Workouts

8 sessions, 236 working sets (+22 vs previous), 112,936 lb (+27,485)

Day	Workout	Time	Exercises	Sets	Volume	Avg HR	Max HR
Sat, Mar 19	Lower 2	46 min	5	15	7,187 lb	-	-
Thu, Mar 17	Upper 2	83 min	10	35	11,673 lb	-	-
Mon, Mar 14	Upper 1	74 min	10	37	15,379 lb	-	-
Sat, Mar 12	Lower 2	55 min	6	17	14,947 lb	-	-
Fri, Mar 11	Upper 3	84 min	11	38	15,935 lb	-	-
Thu, Mar 10	Upper 2	75 min	10	34	9,996 lb	-	-
Tue, Mar 8	Lower 1	75 min	7	26	25,168 lb	-	-
Mon, Mar 7	Upper 1	66 min	10	34	12,650 lb	-	-

Working sets per muscle

This periodprevious 14 days

shoulders

35 / 39

chest

32 / 33

biceps

26 / 25

upper back

26 / 8

quadriceps

25 / 21

abdominals

21 / 7

calves

15 / 13

forearms

12 / 12

triceps

10 / 10

glutes

9 / 0

traps

8 / 8

hamstrings

8 / 8

lats

2 / 14

Sessions per week

last 26 weeks

Volume per week

last 26 weeks, lb

Lift progress

best estimated 1-rep max per session (Epley), last 12 months, your 8 most trained lifts

Bench Press (Barbell)

106lb e1RM+20 lb

Last 88 lb x 6 on Mar 17. Best 110 lb x 3.

Lateral Raise (Dumbbell)

21lb e1RM+5 lb

Last 15 lb x 10 on Mar 14. Best 15 lb x 10.

Neck Workout

15lb e1RM-13 lb

Last 11 lb x 12 on Mar 10. Best 22 lb x 8.

Overhead Press (Dumbbell)

29lb e1RM+5 lb

Last 22 lb x 10 on Mar 11. Best 26 lb x 12.

EZ Bar Biceps Curl

42lb e1RM+13 lb

Last 33 lb x 8 on Mar 14. Best 44 lb x 12.

Seated Wrist Extension (Barbell)

15lb e1RM-3 lb

Last 11 lb x 12 on Mar 17. Best 35 lb x 15.

Squat (Barbell)

132lb e1RM+79 lb

Last 110 lb x 6 on Mar 19. Best 110 lb x 6.

Squat (Smith Machine)

140lb e1RM+62 lb

Last 110 lb x 8 on Mar 8. Best 143 lb x 10.

Sleep and recovery

Each night is shown on the date you woke up. HRV and resting heart rate are measured during that night.

Time asleep

avg -, 0 nights

Sleep window

bedtime to wake time

HRV

avg - ms

Resting heart rate

avg - bpm

Deep sleep

avg - min

REM sleep

avg - min

Breathing rate

avg - br/min

Skin temperature vs baseline

avg - °C

Activity

Faded columns are days the Air was worn less than 16 hours.

Steps

avg -

Active Zone Minutes

avg 0

Sedentary time

avg -

Weekday patterns

Last 8 weeks (Jan 24 to Mar 20). The last three columns look at the night and morning after each day, so a heavy Friday shows up in Friday's row.

Day	Sessions	Sets/session	Volume/session	kcal eaten	Steps	Sleep after	HRV next morning	Resting HR next
Mon	7	29.7	12,406 lb	-	-	-	-	-
Tue	6	24.5	15,997 lb	-	-	-	-	-
Wed	3	29.7	11,842 lb	-	-	-	-	-
Thu	6	33.7	10,196 lb	-	-	-	-	-
Fri	6	25.7	12,456 lb	-	-	-	-	-
Sat	6	29	12,452 lb	-	-	-	-	-
Sun	0	-	-	-	-	-	-	-

Shading runs from the lowest to the highest value in each column.

Data coverage

What was actually recorded each day. Gaps here explain gaps in the charts above.

Food logged 0/14

Food complete 0/14

Air worn 16h+ 0/14

Sleep tracked 0/14

Weigh-in 0/14

Workout 8/14

Water logged 0/14

Food logged on 0 of 14 days, sleep tracked on 0, Air worn a full day on 0.

Daily log

Every number behind the charts, newest first.

Date	kcal	Protein	Carbs	Fat	Fiber	Water	Weight	Workout	Sets	Volume	Steps	Burned	Asleep	Deep	REM	HRV	RHR	Worn
Sun, Mar 20	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sat, Mar 19	-	-	-	-	-	-	-	Lower 2	15	7,187 lb	-	-	-	-	-	-	-	0h 00m
Fri, Mar 18	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Thu, Mar 17	-	-	-	-	-	-	-	Upper 2	35	11,673 lb	-	-	-	-	-	-	-	0h 00m
Wed, Mar 16	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Tue, Mar 15	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Mon, Mar 14	-	-	-	-	-	-	-	Upper 1	37	15,379 lb	-	-	-	-	-	-	-	0h 00m
Sun, Mar 13	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sat, Mar 12	-	-	-	-	-	-	-	Lower 2	17	14,947 lb	-	-	-	-	-	-	-	0h 00m
Fri, Mar 11	-	-	-	-	-	-	-	Upper 3	38	15,935 lb	-	-	-	-	-	-	-	0h 00m
Thu, Mar 10	-	-	-	-	-	-	-	Upper 2	34	9,996 lb	-	-	-	-	-	-	-	0h 00m
Wed, Mar 9	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Tue, Mar 8	-	-	-	-	-	-	-	Lower 1	26	25,168 lb	-	-	-	-	-	-	-	0h 00m
Mon, Mar 7	-	-	-	-	-	-	-	Upper 1	34	12,650 lb	-	-	-	-	-	-	-	0h 00m