Fitness

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

Last sync Sep 16, 2026, data through Sep 15

Nov 21 to Dec 4, 2022

compared with Nov 7 to Nov 20

Overview

Averages for the 14 days ending Dec 4, 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

4sessions

+1 vs previous

81 working sets, 70,993 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

4 sessions, 81 working sets (+3 vs previous), 70,993 lb (+2,033)

Day	Workout	Time	Exercises	Sets	Volume	Avg HR	Max HR
Tue, Nov 29	Afternoon workout 💪	79 min	4	6	-	-	-
Sun, Nov 27	4th22 \| Full Body 1	60 min	6	20	15,371 lb	-	-
Thu, Nov 24	4th22 \| Full Body 3	76 min	7	26	21,980 lb	-	-
Tue, Nov 22	4th22 \| Full Body 2	73 min	8	29	33,643 lb	-	-

Working sets per muscle

This periodprevious 14 days

chest

15 / 13

biceps

12 / 11

triceps

11 / 12

shoulders

10 / 11

abdominals

9 / 9

upper back

8 / 8

quadriceps

6 / 7

lats

5 / 4

hamstrings

3 / 3

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)

184lb e1RM+98 lb

Last 146 lb x 8 on Nov 27. Best 146 lb x 8.

Bent Over Row (Barbell)

206lb e1RM+147 lb

Last 154 lb x 10 on Nov 24. Best 154 lb x 10.

Lateral Raise (Dumbbell)

41lb e1RM+26 lb

Last 31 lb x 10 on Nov 27. Best 31 lb x 13.

Incline Bench Press (Barbell)

136lb e1RM+42 lb

Last 97 lb x 12 on Nov 22. Best 97 lb x 12.

Triceps Pushdown

123lb e1RM+62 lb

Last 88 lb x 12 on Nov 22. Best 88 lb x 15.

Lat Pulldown (V Handle)

132lb e1RM+29 lb

Last 99 lb x 10 on Nov 27. Best 110 lb x 10.

Lat Pulldown (Cable)

147lb e1RM+54 lb

Last 110 lb x 10 on Nov 22. Best 110 lb x 10.

Cable Fly Crossovers

68lb e1RM+9 lb

Last 51 lb x 10 on Nov 24. Best 55 lb x 12.

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 (Oct 10 to Dec 4). 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	5	25.8	17,541 lb	-	-	-	-	-
Tue	5	23.2	21,905 lb	-	-	-	-	-
Wed	3	18.7	21,290 lb	-	-	-	-	-
Thu	4	30.5	21,032 lb	-	-	-	-	-
Fri	0	-	-	-	-	-	-	-
Sat	0	-	-	-	-	-	-	-
Sun	3	24.7	20,574 lb	-	-	-	-	-

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 4/14

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, Dec 4	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sat, Dec 3	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Fri, Dec 2	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Thu, Dec 1	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Wed, Nov 30	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Tue, Nov 29	-	-	-	-	-	-	-	Afternoon workout 💪	6	-	-	-	-	-	-	-	-	0h 00m
Mon, Nov 28	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sun, Nov 27	-	-	-	-	-	-	-	4th22 \| Full Body 1	20	15,371 lb	-	-	-	-	-	-	-	0h 00m
Sat, Nov 26	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Fri, Nov 25	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Thu, Nov 24	-	-	-	-	-	-	-	4th22 \| Full Body 3	26	21,980 lb	-	-	-	-	-	-	-	0h 00m
Wed, Nov 23	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Tue, Nov 22	-	-	-	-	-	-	-	4th22 \| Full Body 2	29	33,643 lb	-	-	-	-	-	-	-	0h 00m
Mon, Nov 21	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m