Fitness

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

Last sync Sep 16, 2026, data through Sep 15

Nov 9 to Nov 22, 2023

compared with Oct 26 to Nov 8

Overview

Averages for the 14 days ending Nov 22, 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

-1 vs previous

174 working sets, 208,500 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, 174 working sets (-24 vs previous), 208,500 lb (-42,335)

Day	Workout	Time	Exercises	Sets	Volume	Avg HR	Max HR
Tue, Nov 21	SUM23 \| Lower 1	72 min	4	16	43,165 lb	-	-
Mon, Nov 20	SUM23 \| Upper 1	86 min	7	27	13,335 lb	-	-
Sat, Nov 18	SUM23 \| Arms	95 min	7	26	13,448 lb	-	-
Fri, Nov 17	SUM23 \| Lower 1	53 min	4	14	36,510 lb	-	-
Thu, Nov 16	SUM23 \| Upper 2	57 min	6	20	14,155 lb	-	-
Tue, Nov 14	SUM23 \| Lower 2	61 min	4	14	20,710 lb	-	-
Mon, Nov 13	SUM23 \| Upper 1	90 min	8	27	20,300 lb	-	-
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	-	-

Working sets per muscle

This periodprevious 14 days

lats

27 / 7

shoulders

23 / 27

triceps

21 / 31

biceps

21 / 24

quadriceps

21 / 21

chest

18 / 23

calves

15 / 16

abdominals

14 / 23

hamstrings

13 / 14

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

Triceps Pushdown

91lb e1RM-32 lb

Last 65 lb x 12 on Nov 13. Best 132 lb x 10.

Leg Extension (Machine)

308lb e1RM+61 lb

Last 220 lb x 12 on Nov 21. Best 220 lb x 12.

Bench Press (Barbell)

222lb e1RM+37 lb

Last 175 lb x 8 on Nov 20. Best 212 lb x 6.

Crunch (Machine)

255lb e1RM+115 lb

Last 170 lb x 15 on Nov 13. Best 170 lb x 15.

Preacher Curl (Machine)

76lb e1RM+14 lb

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

Incline Bench Press (Dumbbell)

91lb e1RM+35 lb

Last 65 lb x 12 on Nov 16. Best 65 lb x 12.

Seated Lateral Raise (Dumbbell)

42lb e1RM+11 lb

Last 30 lb x 12 on Nov 20. Best 35 lb x 9.

Seated Calf Raise

280lb e1RM+131 lb

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

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 28 to Nov 22). 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	26.3	18,439 lb	-	-	-	-	-
Tue	8	15.6	28,564 lb	-	-	-	-	-
Wed	6	21.3	17,157 lb	-	-	-	-	-
Thu	5	17.4	23,744 lb	-	-	-	-	-
Fri	8	18.1	22,000 lb	-	-	-	-	-
Sat	4	21	16,528 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 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
Wed, Nov 22	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Tue, Nov 21	-	-	-	-	-	-	-	SUM23 \| Lower 1	16	43,165 lb	-	-	-	-	-	-	-	0h 00m
Mon, Nov 20	-	-	-	-	-	-	-	SUM23 \| Upper 1	27	13,335 lb	-	-	-	-	-	-	-	0h 00m
Sun, Nov 19	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sat, Nov 18	-	-	-	-	-	-	-	SUM23 \| Arms	26	13,448 lb	-	-	-	-	-	-	-	0h 00m
Fri, Nov 17	-	-	-	-	-	-	-	SUM23 \| Lower 1	14	36,510 lb	-	-	-	-	-	-	-	0h 00m
Thu, Nov 16	-	-	-	-	-	-	-	SUM23 \| Upper 2	20	14,155 lb	-	-	-	-	-	-	-	0h 00m
Wed, Nov 15	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Tue, Nov 14	-	-	-	-	-	-	-	SUM23 \| Lower 2	14	20,710 lb	-	-	-	-	-	-	-	0h 00m
Mon, Nov 13	-	-	-	-	-	-	-	SUM23 \| Upper 1	27	20,300 lb	-	-	-	-	-	-	-	0h 00m
Sun, Nov 12	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sat, Nov 11	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Fri, Nov 10	-	-	-	-	-	-	-	SUM23 \| Upper 2	18	19,157 lb	-	-	-	-	-	-	-	0h 00m
Thu, Nov 9	-	-	-	-	-	-	-	SUM23 \| Lower 2	12	27,720 lb	-	-	-	-	-	-	-	0h 00m