Fitness

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

Last sync Sep 16, 2026, data through Sep 15

Jul 15 to Jul 28, 2023

compared with Jul 1 to Jul 14

Overview

Averages for the 14 days ending Jul 28, 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

10sessions

±0 vs previous

230 working sets, 231,441 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

Training

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

Workouts

10 sessions, 230 working sets (-9 vs previous), 231,441 lb (+4,123)

Day	Workout	Time	Exercises	Sets	Volume	Avg HR	Max HR
Fri, Jul 28	SUM23 \| Lower 2	63 min	6	19	42,891 lb	-	-
Thu, Jul 27	SUM23 \| Upper 2	65 min	6	24	15,474 lb	-	-
Wed, Jul 26	SUM23 \| Arms	78 min	7	28	17,236 lb	-	-
Tue, Jul 25	SUM23 \| Lower 1	68 min	5	18	30,159 lb	-	-
Mon, Jul 24	SUM23 \| Upper 1	71 min	7	27	18,267 lb	-	-
Fri, Jul 21	SUM23 \| Upper 2	75 min	6	23	18,470 lb	-	-
Thu, Jul 20	gripado	48 min	4	12	25,133 lb	-	-
Wed, Jul 19	SUM23 \| Arms	80 min	8	32	18,475 lb	-	-
Tue, Jul 18	SUM23 \| Lower 1	69 min	5	20	26,985 lb	-	-
Mon, Jul 17	SUM23 \| Upper 1	72 min	7	27	18,351 lb	-	-

Working sets per muscle

This periodprevious 14 days

lats

32 / 39

biceps

32 / 35

triceps

32 / 32

abdominals

29 / 14

shoulders

23 / 28

chest

22 / 28

quadriceps

21 / 19

calves

14 / 11

hamstrings

13 / 14

traps

8 / 4

forearms

4 / 0

glutes

0 / 5

upper back

0 / 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)

206lb e1RM+73 lb

Last 154 lb x 10 on Jul 21. Best 154 lb x 12.

Triceps Pushdown

154lb e1RM+62 lb

Last 110 lb x 12 on Jul 27. Best 110 lb x 12.

Hammer Curl (Dumbbell)

43lb e1RM+22 lb

Last 31 lb x 12 on Jul 26. Best 31 lb x 12.

EZ Bar Biceps Curl

62lb e1RM+25 lb

Last 44 lb x 12 on Jul 17. Best 55 lb x 12.

Triceps Extension (Cable)

154lb e1RM+62 lb

Last 110 lb x 12 on Jul 6. Best 121 lb x 12.

Behind The Back Curl (Machine)

46lb e1RM+15 lb

Last 33 lb x 12 on Jul 26. Best 33 lb x 12.

Incline Chest Fly

123lb e1RM+74 lb

Last 88 lb x 12 on Jul 27. Best 88 lb x 12.

Shoulder Press (Dumbbell)

56lb e1RM+12 lb

Last 40 lb x 12 on Jun 26. Best 49 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 (Jun 3 to Jul 28). 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	8	25.4	18,306 lb	-	-	-	-	-
Tue	7	22.6	21,428 lb	-	-	-	-	-
Wed	8	24.4	24,068 lb	-	-	-	-	-
Thu	7	22.4	21,288 lb	-	-	-	-	-
Fri	7	21.7	24,774 lb	-	-	-	-	-
Sat	0	-	-	-	-	-	-	-
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 10/14

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 28	-	-	-	-	-	-	-	SUM23 \| Lower 2	19	42,891 lb	-	-	-	-	-	-	-	0h 00m
Thu, Jul 27	-	-	-	-	-	-	-	SUM23 \| Upper 2	24	15,474 lb	-	-	-	-	-	-	-	0h 00m
Wed, Jul 26	-	-	-	-	-	-	-	SUM23 \| Arms	28	17,236 lb	-	-	-	-	-	-	-	0h 00m
Tue, Jul 25	-	-	-	-	-	-	-	SUM23 \| Lower 1	18	30,159 lb	-	-	-	-	-	-	-	0h 00m
Mon, Jul 24	-	-	-	-	-	-	-	SUM23 \| Upper 1	27	18,267 lb	-	-	-	-	-	-	-	0h 00m
Sun, Jul 23	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sat, Jul 22	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Fri, Jul 21	-	-	-	-	-	-	-	SUM23 \| Upper 2	23	18,470 lb	-	-	-	-	-	-	-	0h 00m
Thu, Jul 20	-	-	-	-	-	-	-	gripado	12	25,133 lb	-	-	-	-	-	-	-	0h 00m
Wed, Jul 19	-	-	-	-	-	-	-	SUM23 \| Arms	32	18,475 lb	-	-	-	-	-	-	-	0h 00m
Tue, Jul 18	-	-	-	-	-	-	-	SUM23 \| Lower 1	20	26,985 lb	-	-	-	-	-	-	-	0h 00m
Mon, Jul 17	-	-	-	-	-	-	-	SUM23 \| Upper 1	27	18,351 lb	-	-	-	-	-	-	-	0h 00m
Sun, Jul 16	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sat, Jul 15	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m