Fitness

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

Last sync Sep 16, 2026, data through Sep 15

Oct 28 to Nov 10, 2023

compared with Oct 14 to Oct 27

Overview

Averages for the 14 days ending Nov 10, 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

11sessions

+1 vs previous

212 working sets, 257,872 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

11 sessions, 212 working sets (+4 vs previous), 257,872 lb (+44,865)

Day	Workout	Time	Exercises	Sets	Volume	Avg HR	Max HR
Fri, Nov 10	SUM23 \| Upper 2	68 min	6	18	19,157 lb	-	-
Thu, Nov 9	SUM23 \| Lower 2	64 min	4	12	27,720 lb	-	-
Wed, Nov 8	SUM23 \| Arms	62 min	6	16	17,740 lb	-	-
Tue, Nov 7	SUM23 \| Lower 1	60 min	5	18	35,350 lb	-	-
Mon, Nov 6	SUM23 \| Upper 1	87 min	8	23	23,845 lb	-	-
Fri, Nov 3	Evening workout 🏋️	107 min	6	21	18,135 lb	-	-
Thu, Nov 2	SUM23 \| Lower 2	63 min	5	16	43,260 lb	-	-
Wed, Nov 1	SUM23 \| Arms	80 min	7	30	12,765 lb	-	-
Tue, Oct 31	SUM23 \| Lower 1	100 min	4	16	29,810 lb	-	-
Mon, Oct 30	SUM23 \| Upper 1	93 min	7	25	20,630 lb	-	-
Sat, Oct 28	SUM23 \| Upper 2	55 min	5	17	9,460 lb	-	-

Working sets per muscle

This periodprevious 14 days

triceps

34 / 31

biceps

27 / 27

shoulders

27 / 24

chest

26 / 23

abdominals

23 / 15

quadriceps

21 / 20

lats

16 / 21

calves

15 / 15

hamstrings

14 / 14

upper back

3 / 8

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 Pushdown

94lb e1RM-29 lb

Last 73 lb x 9 on Nov 10. Best 132 lb x 10.

Bench Press (Barbell)

226lb e1RM+47 lb

Last 165 lb x 11 on Nov 3. Best 212 lb x 6.

Preacher Curl (Machine)

76lb e1RM+14 lb

Last 60 lb x 8 on Nov 1. Best 55 lb x 12.

Seated Calf Raise

280lb e1RM+131 lb

Last 200 lb x 12 on Nov 7. Best 220 lb x 15.

Crunch (Machine)

224lb e1RM+84 lb

Last 160 lb x 12 on Nov 6. Best 160 lb x 12.

Leg Extension (Machine)

280lb e1RM+33 lb

Last 200 lb x 12 on Nov 7. Best 209 lb x 12.

Incline Bench Press (Dumbbell)

82lb e1RM+27 lb

Last 65 lb x 8 on Nov 8. Best 65 lb x 10.

Hammer Curl (Dumbbell)

42lb e1RM+7 lb

Last 30 lb x 12 on Nov 8. Best 35 lb x 10.

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 (Sep 16 to Nov 10). 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	26.6	20,692 lb	-	-	-	-	-
Tue	8	16.3	29,559 lb	-	-	-	-	-
Wed	8	22.1	18,246 lb	-	-	-	-	-
Thu	5	17.6	29,118 lb	-	-	-	-	-
Fri	8	19.1	19,506 lb	-	-	-	-	-
Sat	3	19.3	17,554 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 11/14

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, Nov 10	-	-	-	-	-	-	-	SUM23 \| Upper 2	18	19,157 lb	-	-	-	-	-	-	-	0h 00m
Thu, Nov 9	-	-	-	-	-	-	-	SUM23 \| Lower 2	12	27,720 lb	-	-	-	-	-	-	-	0h 00m
Wed, Nov 8	-	-	-	-	-	-	-	SUM23 \| Arms	16	17,740 lb	-	-	-	-	-	-	-	0h 00m
Tue, Nov 7	-	-	-	-	-	-	-	SUM23 \| Lower 1	18	35,350 lb	-	-	-	-	-	-	-	0h 00m
Mon, Nov 6	-	-	-	-	-	-	-	SUM23 \| Upper 1	23	23,845 lb	-	-	-	-	-	-	-	0h 00m
Sun, Nov 5	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sat, Nov 4	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Fri, Nov 3	-	-	-	-	-	-	-	Evening workout 🏋️	21	18,135 lb	-	-	-	-	-	-	-	0h 00m
Thu, Nov 2	-	-	-	-	-	-	-	SUM23 \| Lower 2	16	43,260 lb	-	-	-	-	-	-	-	0h 00m
Wed, Nov 1	-	-	-	-	-	-	-	SUM23 \| Arms	30	12,765 lb	-	-	-	-	-	-	-	0h 00m
Tue, Oct 31	-	-	-	-	-	-	-	SUM23 \| Lower 1	16	29,810 lb	-	-	-	-	-	-	-	0h 00m
Mon, Oct 30	-	-	-	-	-	-	-	SUM23 \| Upper 1	25	20,630 lb	-	-	-	-	-	-	-	0h 00m
Sun, Oct 29	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sat, Oct 28	-	-	-	-	-	-	-	SUM23 \| Upper 2	17	9,460 lb	-	-	-	-	-	-	-	0h 00m