Fitness

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

Last sync Sep 16, 2026, data through Sep 15

Jul 16 to Jul 29, 2022

compared with Jul 2 to Jul 15

Overview

Averages for the 14 days ending Jul 29, 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

83kg

0 weigh-ins, last Jun 22

Workouts

8sessions

+1 vs previous

275 working sets, 192,415 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 83 kg on Jun 22

Weigh-ins

last 12 months

Jun 22, 202283.00 kg+1.90
May 1, 202281.10 kg+2.10
Apr 1, 202279.00 kg+4.00
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, 275 working sets (+75 vs previous), 192,415 lb (+65,634)

Day	Workout	Time	Exercises	Sets	Volume	Avg HR	Max HR
Fri, Jul 29	3rd22 \| B2 \| Back - Biceps	91 min	7	32	20,979 lb	-	-
Thu, Jul 28	3rd22 \| A2 \| Chest - Shoulders - Triceps	98 min	10	42	24,791 lb	-	-
Wed, Jul 27	3rd22 \| C1 \| Quads - Hams - Glutes - Calves	104 min	8	34	58,786 lb	-	-
Tue, Jul 26	3rd22 \| B1 \| Back - Biceps	87 min	10	36	20,000 lb	-	-
Mon, Jul 25	3rd22 \| A1 \| Chest - Shoulders - Triceps	83 min	10	39	20,472 lb	-	-
Fri, Jul 22	Frank Zane - Pull (Back - Biceps - Forearms)	79 min	10	31	17,531 lb	-	-
Thu, Jul 21	Frank Zane - Push (Chest - Shoulders - Triceps)	81 min	10	34	15,699 lb	-	-
Sat, Jul 16	Push (Chest - Shoulders - )	63 min	7	27	14,156 lb	-	-

Working sets per muscle

This periodprevious 14 days

chest

65 / 33

shoulders

44 / 37

triceps

33 / 20

biceps

31 / 20

lats

26 / 15

glutes

23 / 13

upper back

21 / 6

quadriceps

15 / 16

calves

8 / 6

abdominals

5 / 10

hamstrings

4 / 12

traps

0 / 6

forearms

0 / 6

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)

123lb e1RM+37 lb

Last 88 lb x 12 on Jul 28. Best 138 lb x 3.

Shoulder Press (Dumbbell)

49lb e1RM+19 lb

Last 35 lb x 12 on Jul 28. Best 49 lb x 8.

Deadlift (Barbell)

212lb e1RM+135 lb

Last 187 lb x 4 on Jul 29. Best 187 lb x 4.

Lateral Raise (Dumbbell)

25lb e1RM+9 lb

Last 18 lb x 12 on Jul 28. Best 20 lb x 12.

Incline Bench Press (Dumbbell)

56lb e1RM+14 lb

Last 40 lb x 12 on Jul 25. Best 49 lb x 10.

Bent Over Fly (Dumbbell)

28lb e1RM+9 lb

Last 20 lb x 12 on Jul 21. Best 22 lb x 12.

Concentration Curl

28lb e1RM+3 lb

Last 20 lb x 12 on Jul 29. Best 22 lb x 12.

Triceps Extension (Dumbbell)

35lb e1RM+6 lb

Last 26 lb x 10 on Jul 21. Best 35 lb x 6.

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 (Jun 4 to Jul 29). 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	34.3	14,644 lb	-	-	-	-	-
Tue	7	31	19,097 lb	-	-	-	-	-
Wed	5	29.8	35,959 lb	-	-	-	-	-
Thu	7	32.9	17,142 lb	-	-	-	-	-
Fri	7	28	15,791 lb	-	-	-	-	-
Sat	1	27	14,156 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
Fri, Jul 29	-	-	-	-	-	-	-	3rd22 \| B2 \| Back - Biceps	32	20,979 lb	-	-	-	-	-	-	-	0h 00m
Thu, Jul 28	-	-	-	-	-	-	-	3rd22 \| A2 \| Chest - Shoulders - Triceps	42	24,791 lb	-	-	-	-	-	-	-	0h 00m
Wed, Jul 27	-	-	-	-	-	-	-	3rd22 \| C1 \| Quads - Hams - Glutes - Calves	34	58,786 lb	-	-	-	-	-	-	-	0h 00m
Tue, Jul 26	-	-	-	-	-	-	-	3rd22 \| B1 \| Back - Biceps	36	20,000 lb	-	-	-	-	-	-	-	0h 00m
Mon, Jul 25	-	-	-	-	-	-	-	3rd22 \| A1 \| Chest - Shoulders - Triceps	39	20,472 lb	-	-	-	-	-	-	-	0h 00m
Sun, Jul 24	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sat, Jul 23	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Fri, Jul 22	-	-	-	-	-	-	-	Frank Zane - Pull (Back - Biceps - Forearms)	31	17,531 lb	-	-	-	-	-	-	-	0h 00m
Thu, Jul 21	-	-	-	-	-	-	-	Frank Zane - Push (Chest - Shoulders - Triceps)	34	15,699 lb	-	-	-	-	-	-	-	0h 00m
Wed, Jul 20	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Tue, Jul 19	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Mon, Jul 18	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sun, Jul 17	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sat, Jul 16	-	-	-	-	-	-	-	Push (Chest - Shoulders - )	27	14,156 lb	-	-	-	-	-	-	-	0h 00m