Fitness

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

Last sync Sep 16, 2026, data through Sep 15

Dec 19 to Jan 1, 2024

compared with Dec 5 to Dec 18

Overview

Averages for the 14 days ending Jan 1, 2024. 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

8sessions

-3 vs previous

137 working sets, 142,472 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

8 sessions, 137 working sets (-4 vs previous), 142,472 lb (-3,118)

Day	Workout	Time	Exercises	Sets	Volume	Avg HR	Max HR
Fri, Dec 29	Evening workout 🏋️	51 min	7	18	7,020 lb	-	-
Wed, Dec 27	Evening workout 🏋️	64 min	5	15	9,075 lb	-	-
Tue, Dec 26	Afternoon workout 💪	50 min	5	16	17,460 lb	-	-
Mon, Dec 25	Evening workout 🏋️	72 min	6	18	13,150 lb	-	-
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	-	-

Working sets per muscle

This periodprevious 14 days

shoulders

23 / 15

biceps

17 / 20

quadriceps

16 / 13

lats

15 / 16

hamstrings

12 / 14

abdominals

12 / 12

triceps

11 / 17

chest

11 / 11

calves

7 / 10

upper back

5 / 0

adductors

4 / 0

abductors

4 / 0

lower back

0 / 6

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

Crunch (Machine)

255lb e1RM+115 lb

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

Triceps Pushdown

101lb e1RM-7 lb

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

Seated Lateral Raise (Dumbbell)

35lb e1RM-8 lb

Last 25 lb x 12 on Dec 25. 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 29. Best 75 lb x 8.

Bench Press (Barbell)

231lb e1RM+47 lb

Last 165 lb x 12 on Dec 27. Best 212 lb x 6.

Hammer Curl (Dumbbell)

30lb e1RM-5 lb

Last 20 lb x 15 on Dec 29. Best 35 lb x 10.

Incline Bench Press (Dumbbell)

93lb e1RM+38 lb

Last 70 lb x 10 on Dec 18. 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 (Nov 7 to Jan 1). 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	20	13,963 lb	-	-	-	-	-
Tue	7	16	29,316 lb	-	-	-	-	-
Wed	6	16.3	14,990 lb	-	-	-	-	-
Thu	7	14.4	19,875 lb	-	-	-	-	-
Fri	7	15.4	20,008 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 8/14

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
Mon, Jan 1	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sun, Dec 31	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sat, Dec 30	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Fri, Dec 29	-	-	-	-	-	-	-	Evening workout 🏋️	18	7,020 lb	-	-	-	-	-	-	-	0h 00m
Thu, Dec 28	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Wed, Dec 27	-	-	-	-	-	-	-	Evening workout 🏋️	15	9,075 lb	-	-	-	-	-	-	-	0h 00m
Tue, Dec 26	-	-	-	-	-	-	-	Afternoon workout 💪	16	17,460 lb	-	-	-	-	-	-	-	0h 00m
Mon, Dec 25	-	-	-	-	-	-	-	Evening workout 🏋️	18	13,150 lb	-	-	-	-	-	-	-	0h 00m
Sun, Dec 24	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
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