Fitness

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

Last sync Sep 16, 2026, data through Sep 15

Jan 30 to Feb 12, 2023

compared with Jan 16 to Jan 29

Overview

Averages for the 14 days ending Feb 12, 2023. 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

78kg

0 weigh-ins, last Jan 2

Workouts

9sessions

+4 vs previous

275 working sets, 241,587 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 78 kg on Jan 2

Weigh-ins

last 12 months

Jan 2, 202378.00 kg-5.00
Jun 22, 202283.00 kg+1.90
May 1, 202281.10 kg+2.10
Apr 1, 202279.00 kg

Training

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

Workouts

9 sessions, 275 working sets (+112 vs previous), 241,587 lb (+102,246)

Day	Workout	Time	Exercises	Sets	Volume	Avg HR	Max HR
Sat, Feb 11	1st23 \| Arms	58 min	8	28	15,223 lb	-	-
Fri, Feb 10	1st23 \| Lower 2	85 min	7	28	39,004 lb	-	-
Thu, Feb 9	1st23 \| Upper 2	100 min	11	38	17,829 lb	-	-
Tue, Feb 7	1st23 \| Lower 1	81 min	7	25	43,100 lb	-	-
Mon, Feb 6	1st23 \| Upper 1	81 min	9	32	20,241 lb	-	-
Sat, Feb 4	1st23 \| Arms	51 min	7	26	16,178 lb	-	-
Wed, Feb 1	1st23 \| Upper 2	87 min	10	35	19,727 lb	-	-
Tue, Jan 31	1st23 \| Lower 1	82 min	7	28	47,190 lb	-	-
Mon, Jan 30	1st23 \| Upper 1	88 min	10	35	23,096 lb	-	-

Working sets per muscle

This periodprevious 14 days

triceps

52 / 26

chest

45 / 24

shoulders

45 / 21

biceps

36 / 19

quadriceps

28 / 20

lats

27 / 15

hamstrings

16 / 11

calves

14 / 10

upper back

7 / 9

abdominals

5 / 4

forearms

0 / 4

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

Triceps Extension (Cable)

123lb e1RM+31 lb

Last 88 lb x 12 on Feb 11. Best 99 lb x 12.

EZ Bar Biceps Curl

73lb e1RM+20 lb

Last 57 lb x 8 on Feb 11. Best 57 lb x 8.

Lateral Raise (Dumbbell)

43lb e1RM+26 lb

Last 31 lb x 12 on Feb 11. Best 31 lb x 13.

Shoulder Press (Dumbbell)

43lb e1RM±0 lb

Last 31 lb x 12 on Feb 11. Best 49 lb x 8.

Bench Press (Barbell)

184lb e1RM+81 lb

Last 146 lb x 8 on Feb 6. Best 154 lb x 9.

Lat Pulldown (V Handle)

154lb e1RM+51 lb

Last 110 lb x 12 on Feb 7. Best 110 lb x 12.

Triceps Pushdown

139lb e1RM+46 lb

Last 99 lb x 12 on Feb 9. Best 99 lb x 12.

Triceps Rope Pushdown

112lb e1RM±0 lb

Last 88 lb x 8 on Feb 11. Best 88 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 (Dec 19 to Feb 12). 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	33	22,348 lb	-	-	-	-	-
Tue	5	24	45,335 lb	-	-	-	-	-
Wed	3	17	16,669 lb	-	-	-	-	-
Thu	3	37.3	17,192 lb	-	-	-	-	-
Fri	3	27	37,354 lb	-	-	-	-	-
Sat	4	28.8	15,191 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 9/14

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, Feb 12	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sat, Feb 11	-	-	-	-	-	-	-	1st23 \| Arms	28	15,223 lb	-	-	-	-	-	-	-	0h 00m
Fri, Feb 10	-	-	-	-	-	-	-	1st23 \| Lower 2	28	39,004 lb	-	-	-	-	-	-	-	0h 00m
Thu, Feb 9	-	-	-	-	-	-	-	1st23 \| Upper 2	38	17,829 lb	-	-	-	-	-	-	-	0h 00m
Wed, Feb 8	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Tue, Feb 7	-	-	-	-	-	-	-	1st23 \| Lower 1	25	43,100 lb	-	-	-	-	-	-	-	0h 00m
Mon, Feb 6	-	-	-	-	-	-	-	1st23 \| Upper 1	32	20,241 lb	-	-	-	-	-	-	-	0h 00m
Sun, Feb 5	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sat, Feb 4	-	-	-	-	-	-	-	1st23 \| Arms	26	16,178 lb	-	-	-	-	-	-	-	0h 00m
Fri, Feb 3	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Thu, Feb 2	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Wed, Feb 1	-	-	-	-	-	-	-	1st23 \| Upper 2	35	19,727 lb	-	-	-	-	-	-	-	0h 00m
Tue, Jan 31	-	-	-	-	-	-	-	1st23 \| Lower 1	28	47,190 lb	-	-	-	-	-	-	-	0h 00m
Mon, Jan 30	-	-	-	-	-	-	-	1st23 \| Upper 1	35	23,096 lb	-	-	-	-	-	-	-	0h 00m