Fitness

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

Last sync Sep 16, 2026, data through Sep 15

Sep 17 to Sep 30, 2023

compared with Sep 3 to Sep 16

Overview

Averages for the 14 days ending Sep 30, 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

-2 vs previous

204 working sets, 233,610 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

9 sessions, 204 working sets (-27 vs previous), 233,610 lb (+15,090)

Day	Workout	Time	Exercises	Sets	Volume	Avg HR	Max HR
Fri, Sep 29	SUM23 \| Upper 2	64 min	6	21	11,760 lb	-	-
Wed, Sep 27	SUM23 \| Arms	73 min	7	25	25,800 lb	-	-
Tue, Sep 26	SUM23 \| Lower 1	63 min	4	16	38,430 lb	-	-
Mon, Sep 25	SUM23 \| Upper 1	86 min	7	28	26,425 lb	-	-
Fri, Sep 22	SUM23 \| Upper 2	70 min	6	22	16,560 lb	-	-
Thu, Sep 21	SUM23 \| Lower 2	70 min	6	21	41,025 lb	-	-
Wed, Sep 20	SUM23 \| Arms	69 min	6	24	17,225 lb	-	-
Tue, Sep 19	SUM23 \| Lower 1	73 min	5	19	33,405 lb	-	-
Mon, Sep 18	SUM23 \| Upper 1	79 min	7	28	22,980 lb	-	-

Working sets per muscle

This periodprevious 14 days

triceps

30 / 30

biceps

29 / 36

shoulders

24 / 20

lats

23 / 24

chest

22 / 22

quadriceps

19 / 33

abdominals

18 / 20

hamstrings

12 / 10

calves

11 / 10

upper back

8 / 10

forearms

8 / 0

glutes

0 / 8

adductors

0 / 4

traps

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 Pushdown

82lb e1RM-41 lb

Last 65 lb x 8 on Sep 29. Best 132 lb x 10.

Bench Press (Barbell)

209lb e1RM+60 lb

Last 165 lb x 8 on Sep 25. Best 212 lb x 6.

Dumbbell Row

87lb e1RM+19 lb

Last 65 lb x 10 on Sep 11. Best 71 lb x 12.

Seated Calf Raise

291lb e1RM+142 lb

Last 230 lb x 8 on Sep 19. Best 220 lb x 15.

Hammer Curl (Dumbbell)

44lb e1RM+7 lb

Last 35 lb x 8 on Sep 13. Best 35 lb x 10.

Front Raise (Cable)

35lb e1RM-11 lb

Last 25 lb x 12 on Sep 20. Best 66 lb x 12.

Bench Press - Close Grip (Barbell)

193lb e1RM+70 lb

Last 145 lb x 10 on Sep 27. Best 176 lb x 5.

Pullover (Dumbbell)

84lb e1RM+47 lb

Last 60 lb x 12 on Sep 27. Best 60 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 (Aug 6 to Sep 30). 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	27.6	24,408 lb	-	-	-	-	-
Tue	8	19.1	29,844 lb	-	-	-	-	-
Wed	8	23.6	20,032 lb	-	-	-	-	-
Thu	6	19.2	34,617 lb	-	-	-	-	-
Fri	8	22.5	17,314 lb	-	-	-	-	-
Sat	0	-	-	-	-	-	-	-
Sun	1	15	5,710 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 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
Sat, Sep 30	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Fri, Sep 29	-	-	-	-	-	-	-	SUM23 \| Upper 2	21	11,760 lb	-	-	-	-	-	-	-	0h 00m
Thu, Sep 28	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Wed, Sep 27	-	-	-	-	-	-	-	SUM23 \| Arms	25	25,800 lb	-	-	-	-	-	-	-	0h 00m
Tue, Sep 26	-	-	-	-	-	-	-	SUM23 \| Lower 1	16	38,430 lb	-	-	-	-	-	-	-	0h 00m
Mon, Sep 25	-	-	-	-	-	-	-	SUM23 \| Upper 1	28	26,425 lb	-	-	-	-	-	-	-	0h 00m
Sun, Sep 24	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sat, Sep 23	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Fri, Sep 22	-	-	-	-	-	-	-	SUM23 \| Upper 2	22	16,560 lb	-	-	-	-	-	-	-	0h 00m
Thu, Sep 21	-	-	-	-	-	-	-	SUM23 \| Lower 2	21	41,025 lb	-	-	-	-	-	-	-	0h 00m
Wed, Sep 20	-	-	-	-	-	-	-	SUM23 \| Arms	24	17,225 lb	-	-	-	-	-	-	-	0h 00m
Tue, Sep 19	-	-	-	-	-	-	-	SUM23 \| Lower 1	19	33,405 lb	-	-	-	-	-	-	-	0h 00m
Mon, Sep 18	-	-	-	-	-	-	-	SUM23 \| Upper 1	28	22,980 lb	-	-	-	-	-	-	-	0h 00m
Sun, Sep 17	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m