Fitness

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

Last sync Sep 16, 2026, data through Sep 15

Dec 2 to Dec 15, 2023

compared with Nov 18 to Dec 1

Overview

Averages for the 14 days ending Dec 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

10sessions

+1 vs previous

137 working sets, 147,973 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, 137 working sets (-31 vs previous), 147,973 lb (-52,305)

Day	Workout	Time	Exercises	Sets	Volume	Avg HR	Max HR
Fri, Dec 15	WIN23 \| Upper 3	81 min	5	17	13,490 lb	-	-
Thu, Dec 14	WIN23 \| Lower 2	87 min	4	11	14,425 lb	-	-
Wed, Dec 13	WIN23 \| Upper 1	72 min	6	17	14,550 lb	-	-
Tue, Dec 12	WIN23 \| Lower 1 (Quads)	93 min	5	14	19,520 lb	-	-
Mon, Dec 11	WIN23 \| Upper 2	85 min	6	15	4,200 lb	-	-
Sun, Dec 10	Morning workout ☀️	54 min	5	9	3,120 lb	-	-
Thu, Dec 7	WIN23 \| Lower 2	18 min	1	2	990 lb	-	-
Wed, Dec 6	WIN23 \| Upper 1	74 min	5	16	17,790 lb	-	-
Tue, Dec 5	WIN23 \| Lower 1 (Quads)	91 min	5	17	39,750 lb	-	-
Mon, Dec 4	WIN23 \| Upper 2	70 min	6	19	20,137 lb	-	-

Working sets per muscle

This periodprevious 14 days

biceps

20 / 25

shoulders

18 / 28

triceps

18 / 23

abdominals

15 / 12

lats

13 / 21

quadriceps

13 / 17

hamstrings

11 / 10

chest

10 / 17

calves

7 / 10

upper back

3 / 5

lower back

3 / 0

glutes

2 / 0

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

97lb e1RM-11 lb

Last 73 lb x 10 on Dec 4. Best 132 lb x 10.

Crunch (Machine)

227lb e1RM+87 lb

Last 170 lb x 10 on Dec 13. Best 170 lb x 15.

Seated Lateral Raise (Dumbbell)

42lb e1RM+11 lb

Last 30 lb x 12 on Dec 11. Best 35 lb x 9.

Preacher Curl (Machine)

84lb e1RM+22 lb

Last 60 lb x 12 on Dec 15. Best 60 lb x 12.

Leg Extension (Machine)

252lb e1RM+5 lb

Last 180 lb x 12 on Dec 14. Best 220 lb x 12.

Bench Press (Barbell)

222lb e1RM+43 lb

Last 175 lb x 8 on Dec 6. Best 212 lb x 6.

Incline Bench Press (Dumbbell)

98lb e1RM+43 lb

Last 70 lb x 12 on Nov 29. Best 70 lb x 12.

Romanian Deadlift (Dumbbell)

95lb e1RM+7 lb

Last 75 lb x 8 on Dec 12. Best 70 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 (Oct 21 to Dec 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	8	23.3	18,264 lb	-	-	-	-	-
Tue	7	15.9	30,424 lb	-	-	-	-	-
Wed	6	19.2	14,597 lb	-	-	-	-	-
Thu	7	14	21,072 lb	-	-	-	-	-
Fri	7	16.1	25,570 lb	-	-	-	-	-
Sat	3	20.3	18,838 lb	-	-	-	-	-
Sun	1	9	3,120 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 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, Dec 15	-	-	-	-	-	-	-	WIN23 \| Upper 3	17	13,490 lb	-	-	-	-	-	-	-	0h 00m
Thu, Dec 14	-	-	-	-	-	-	-	WIN23 \| Lower 2	11	14,425 lb	-	-	-	-	-	-	-	0h 00m
Wed, Dec 13	-	-	-	-	-	-	-	WIN23 \| Upper 1	17	14,550 lb	-	-	-	-	-	-	-	0h 00m
Tue, Dec 12	-	-	-	-	-	-	-	WIN23 \| Lower 1 (Quads)	14	19,520 lb	-	-	-	-	-	-	-	0h 00m
Mon, Dec 11	-	-	-	-	-	-	-	WIN23 \| Upper 2	15	4,200 lb	-	-	-	-	-	-	-	0h 00m
Sun, Dec 10	-	-	-	-	-	-	-	Morning workout ☀️	9	3,120 lb	-	-	-	-	-	-	-	0h 00m
Sat, Dec 9	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Fri, Dec 8	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Thu, Dec 7	-	-	-	-	-	-	-	WIN23 \| Lower 2	2	990 lb	-	-	-	-	-	-	-	0h 00m
Wed, Dec 6	-	-	-	-	-	-	-	WIN23 \| Upper 1	16	17,790 lb	-	-	-	-	-	-	-	0h 00m
Tue, Dec 5	-	-	-	-	-	-	-	WIN23 \| Lower 1 (Quads)	17	39,750 lb	-	-	-	-	-	-	-	0h 00m
Mon, Dec 4	-	-	-	-	-	-	-	WIN23 \| Upper 2	19	20,137 lb	-	-	-	-	-	-	-	0h 00m
Sun, Dec 3	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sat, Dec 2	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m