Fitness

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

Last sync Sep 16, 2026, data through Sep 15

Mar 12 to Mar 25, 2023

compared with Feb 26 to Mar 11

Overview

Averages for the 14 days ending Mar 25, 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

6sessions

-2 vs previous

155 working sets, 137,747 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

6 sessions, 155 working sets (-82 vs previous), 137,747 lb (-78,546)

Day	Workout	Time	Exercises	Sets	Volume	Avg HR	Max HR
Fri, Mar 24	Frank Zane - Pull (Back - Biceps - Forearms)	96 min	8	30	23,545 lb	-	-
Wed, Mar 22	Frank Zane - Legs (Quads - Hamstrings - Calves)	79 min	6	22	25,507 lb	-	-
Mon, Mar 20	Frank Zane - Push (Chest - Shoulders - Triceps)	88 min	10	36	20,053 lb	-	-
Fri, Mar 17	Evening workout 🏋️	15 min	3	9	4,180 lb	-	-
Wed, Mar 15	Frank Zane - Legs (Quads - Hamstrings - Calves)	82 min	6	22	40,389 lb	-	-
Mon, Mar 13	Frank Zane - Push (Chest - Shoulders - Triceps)	89 min	9	36	24,072 lb	-	-

Working sets per muscle

This periodprevious 14 days

chest

29 / 45

quadriceps

24 / 14

triceps

22 / 44

shoulders

21 / 35

lats

14 / 26

biceps

12 / 27

calves

10 / 10

upper back

10 / 8

hamstrings

7 / 20

abdominals

6 / 0

glutes

0 / 8

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)

139lb e1RM+46 lb

Last 99 lb x 12 on Mar 20. Best 99 lb x 12.

Lateral Raise (Dumbbell)

56lb e1RM+37 lb

Last 40 lb x 12 on Mar 11. Best 40 lb x 12.

Bench Press (Barbell)

185lb e1RM+69 lb

Last 154 lb x 6 on Mar 20. Best 154 lb x 12.

Triceps Pushdown

132lb e1RM+40 lb

Last 88 lb x 15 on Mar 17. Best 110 lb x 12.

Shoulder Press (Dumbbell)

56lb e1RM+8 lb

Last 40 lb x 12 on Mar 20. Best 49 lb x 8.

EZ Bar Biceps Curl

62lb e1RM+26 lb

Last 44 lb x 12 on Mar 6. Best 57 lb x 8.

Seated Leg Curl (Machine)

147lb e1RM-54 lb

Last 110 lb x 10 on Mar 15. Best 209 lb x 12.

Triceps Rope Pushdown

123lb e1RM+35 lb

Last 88 lb x 12 on Mar 20. 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 (Jan 29 to Mar 25). 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	34.1	25,644 lb	-	-	-	-	-
Tue	3	29.7	37,578 lb	-	-	-	-	-
Wed	3	26.3	28,541 lb	-	-	-	-	-
Thu	5	34.8	24,869 lb	-	-	-	-	-
Fri	5	23.6	21,962 lb	-	-	-	-	-
Sat	3	26.7	15,702 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 6/14

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
Sat, Mar 25	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Fri, Mar 24	-	-	-	-	-	-	-	Frank Zane - Pull (Back - Biceps - Forearms)	30	23,545 lb	-	-	-	-	-	-	-	0h 00m
Thu, Mar 23	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Wed, Mar 22	-	-	-	-	-	-	-	Frank Zane - Legs (Quads - Hamstrings - Calves)	22	25,507 lb	-	-	-	-	-	-	-	0h 00m
Tue, Mar 21	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Mon, Mar 20	-	-	-	-	-	-	-	Frank Zane - Push (Chest - Shoulders - Triceps)	36	20,053 lb	-	-	-	-	-	-	-	0h 00m
Sun, Mar 19	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sat, Mar 18	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Fri, Mar 17	-	-	-	-	-	-	-	Evening workout 🏋️	9	4,180 lb	-	-	-	-	-	-	-	0h 00m
Thu, Mar 16	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Wed, Mar 15	-	-	-	-	-	-	-	Frank Zane - Legs (Quads - Hamstrings - Calves)	22	40,389 lb	-	-	-	-	-	-	-	0h 00m
Tue, Mar 14	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Mon, Mar 13	-	-	-	-	-	-	-	Frank Zane - Push (Chest - Shoulders - Triceps)	36	24,072 lb	-	-	-	-	-	-	-	0h 00m
Sun, Mar 12	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m