Fitness

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

Last sync Sep 16, 2026, data through Sep 15

Apr 2 to Apr 15, 2023

compared with Mar 19 to Apr 1

Overview

Averages for the 14 days ending Apr 15, 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

5sessions

-1 vs previous

150 working sets, 123,904 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

Training

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

Workouts

5 sessions, 150 working sets (-2 vs previous), 123,904 lb (-6,431)

Day	Workout	Time	Exercises	Sets	Volume	Avg HR	Max HR
Thu, Apr 13	Full Body C	100 min	10	37	25,058 lb	-	-
Tue, Apr 11	Full Body B	82 min	8	27	10,622 lb	-	-
Mon, Apr 10	Full Body A	87 min	10	36	19,290 lb	-	-
Wed, Apr 5	Frank Zane - Push (Chest - Shoulders - Triceps)	85 min	8	29	23,298 lb	-	-
Mon, Apr 3	Frank Zane - Legs (Quads - Hamstrings - Calves)	78 min	6	21	45,636 lb	-	-

Working sets per muscle

This periodprevious 14 days

chest

27 / 26

quadriceps

25 / 23

shoulders

21 / 20

triceps

15 / 18

biceps

12 / 12

calves

7 / 7

hamstrings

7 / 7

abdominals

7 / 6

lats

4 / 17

upper back

4 / 10

glutes

4 / 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

Triceps Extension (Cable)

139lb e1RM+46 lb

Last 99 lb x 12 on Apr 10. Best 99 lb x 12.

Bench Press (Barbell)

201lb e1RM+82 lb

Last 154 lb x 9 on Apr 10. Best 154 lb x 12.

Shoulder Press (Dumbbell)

56lb e1RM+8 lb

Last 40 lb x 12 on Apr 13. Best 49 lb x 8.

Triceps Pushdown

139lb e1RM+46 lb

Last 99 lb x 12 on Apr 13. Best 110 lb x 12.

Lateral Raise (Dumbbell)

39lb e1RM+19 lb

Last 31 lb x 8 on Mar 29. Best 40 lb x 12.

Seated Leg Curl (Machine)

168lb e1RM-33 lb

Last 132 lb x 8 on Apr 13. Best 209 lb x 12.

EZ Bar Biceps Curl

77lb e1RM+33 lb

Last 55 lb x 12 on Apr 10. Best 55 lb x 12.

Seated Calf Raise

247lb e1RM+108 lb

Last 176 lb x 12 on Apr 3. Best 176 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 (Feb 19 to Apr 15). 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	29.9	29,544 lb	-	-	-	-	-
Tue	2	31.5	16,534 lb	-	-	-	-	-
Wed	4	26	27,517 lb	-	-	-	-	-
Thu	4	33.5	27,658 lb	-	-	-	-	-
Fri	5	21	16,728 lb	-	-	-	-	-
Sat	1	26	15,706 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 5/14

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, Apr 15	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Fri, Apr 14	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Thu, Apr 13	-	-	-	-	-	-	-	Full Body C	37	25,058 lb	-	-	-	-	-	-	-	0h 00m
Wed, Apr 12	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Tue, Apr 11	-	-	-	-	-	-	-	Full Body B	27	10,622 lb	-	-	-	-	-	-	-	0h 00m
Mon, Apr 10	-	-	-	-	-	-	-	Full Body A	36	19,290 lb	-	-	-	-	-	-	-	0h 00m
Sun, Apr 9	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sat, Apr 8	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Fri, Apr 7	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Thu, Apr 6	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Wed, Apr 5	-	-	-	-	-	-	-	Frank Zane - Push (Chest - Shoulders - Triceps)	29	23,298 lb	-	-	-	-	-	-	-	0h 00m
Tue, Apr 4	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Mon, Apr 3	-	-	-	-	-	-	-	Frank Zane - Legs (Quads - Hamstrings - Calves)	21	45,636 lb	-	-	-	-	-	-	-	0h 00m
Sun, Apr 2	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m