Fitness

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

Last sync Sep 16, 2026, data through Sep 15

Dec 10 to Dec 23, 2023

compared with Nov 26 to Dec 9

Overview

Averages for the 14 days ending Dec 23, 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

12sessions

+4 vs previous

176 working sets, 182,828 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

12 sessions, 176 working sets (+57 vs previous), 182,828 lb (+27,783)

Day	Workout	Time	Exercises	Sets	Volume	Avg HR	Max HR
Fri, Dec 22	WIN23 \| Upper 3	58 min	5	14	12,022 lb	-	-
Thu, Dec 21	WIN23 \| Lower 2	73 min	6	19	34,880 lb	-	-
Wed, Dec 20	WIN23 \| Upper 1	59 min	6	20	19,610 lb	-	-
Tue, Dec 19	WIN23 \| Lower 1 (Quads)	88 min	5	17	29,255 lb	-	-
Mon, Dec 18	WIN23 \| Upper 2	43 min	4	13	6,275 lb	-	-
Sat, Dec 16	Morning workout ☀️	53 min	4	10	11,480 lb	-	-
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	-	-

Working sets per muscle

This periodprevious 14 days

biceps

23 / 16

lats

22 / 6

triceps

20 / 16

hamstrings

20 / 7

shoulders

19 / 18

abdominals

18 / 15

quadriceps

16 / 13

calves

14 / 6

chest

13 / 12

lower back

6 / 0

upper back

0 / 8

glutes

0 / 2

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

101lb e1RM-7 lb

Last 73 lb x 12 on Dec 22. Best 132 lb x 10.

Crunch (Machine)

255lb e1RM+115 lb

Last 170 lb x 15 on Dec 21. Best 170 lb x 15.

Seated Lateral Raise (Dumbbell)

42lb e1RM-1 lb

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

Leg Extension (Machine)

308lb e1RM+61 lb

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

Preacher Curl (Machine)

84lb e1RM+22 lb

Last 60 lb x 12 on Dec 22. Best 60 lb x 12.

Bench Press (Barbell)

233lb e1RM+49 lb

Last 175 lb x 10 on Dec 20. Best 212 lb x 6.

Incline Bench Press (Dumbbell)

93lb e1RM+38 lb

Last 70 lb x 10 on Dec 18. Best 70 lb x 12.

Romanian Deadlift (Dumbbell)

100lb e1RM+12 lb

Last 75 lb x 10 on Dec 19. Best 75 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 (Oct 29 to Dec 23). 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	21.3	16,133 lb	-	-	-	-	-
Tue	7	16	31,080 lb	-	-	-	-	-
Wed	6	18.8	15,605 lb	-	-	-	-	-
Thu	8	14.6	22,798 lb	-	-	-	-	-
Fri	7	15.9	21,596 lb	-	-	-	-	-
Sat	2	18	12,464 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 12/14

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, Dec 23	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Fri, Dec 22	-	-	-	-	-	-	-	WIN23 \| Upper 3	14	12,022 lb	-	-	-	-	-	-	-	0h 00m
Thu, Dec 21	-	-	-	-	-	-	-	WIN23 \| Lower 2	19	34,880 lb	-	-	-	-	-	-	-	0h 00m
Wed, Dec 20	-	-	-	-	-	-	-	WIN23 \| Upper 1	20	19,610 lb	-	-	-	-	-	-	-	0h 00m
Tue, Dec 19	-	-	-	-	-	-	-	WIN23 \| Lower 1 (Quads)	17	29,255 lb	-	-	-	-	-	-	-	0h 00m
Mon, Dec 18	-	-	-	-	-	-	-	WIN23 \| Upper 2	13	6,275 lb	-	-	-	-	-	-	-	0h 00m
Sun, Dec 17	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sat, Dec 16	-	-	-	-	-	-	-	Morning workout ☀️	10	11,480 lb	-	-	-	-	-	-	-	0h 00m
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