Fitness

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

Last sync Sep 16, 2026, data through Sep 15

Jul 31 to Aug 13, 2026

compared with Jul 17 to Jul 30

Overview

Averages for the 14 days ending Aug 13, 2026. 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

2,853kcal/day

2 full days worn

Weight

84kg

-0.75 kg since Feb 17

1 weigh-in, last Aug 11

Workouts

4sessions

+2 vs previous

70 working sets, 40,000 lb

Sleep

7h 43m

2 nights tracked

HRV

118ms

Resting HR 55 bpm (-)

Steps

3,891/day

3 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 meal09:13 / 14:52avg

Protein- g · 0%

Carbs- g · 0%

Fat- g · 0%

Protein

avg - g

Carbs

avg - g

Fat

avg - g

What you ate

10 different foods

Food	Times	Days	kcal	Protein
6" Chicken TeriyakiSubway	1	1	760	52 g
Garlic & Herb SauceHellmann's	1	1	425	2 g
Granola Bar	2	1	399	10 g
SpaghettiPrimo	1	1	292	10 g
Natural Peanut Butter, Smooth	1	1	216	10 g
Egg	1	1	195	17 g
Boneless Chicken BreastM&M Meat Shops	1	1	165	33 g
Gold Standard 100% Whey ChocolateOptimum Nutrition	1	1	122	24 g
2% MilkSealtest	1	1	104	7 g
Frozen StrawberriesGreat Value	1	1	75	2 g

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 84 kg on Aug 11

Weigh-ins

last 12 months

Aug 11, 202684.00 kg-0.75
Feb 17, 202684.75 kg+2.74
Sep 15, 202582.01 kg

Training

Hevy workouts. Volume is weight x reps on working sets, in pounds. Heart rate comes from the Air during the session.

Workouts

4 sessions, 70 working sets (+31 vs previous), 40,000 lb (+16,522)

Day	Workout	Time	Exercises	Sets	Volume	Avg HR	Max HR
Wed, Aug 12	SPR26 \| Arms + Shoulders	52 min	7	21	9,770 lb	109 bpm	125 bpm
Fri, Aug 7	Afternoon workout 💪	70 min	6	17	3,340 lb	-	-
Wed, Aug 5	SPR26 \| Arms + Shoulders	59 min	7	22	9,355 lb	-	-
Tue, Aug 4	SPR26 \| Lower (Quad Focus)	59 min	4	10	17,535 lb	-	-

Working sets per muscle

This periodprevious 14 days

shoulders

20 / 15

biceps

13 / 3

triceps

12 / 6

quadriceps

9 / 0

chest

4 / 14

upper back

4 / 0

forearms

4 / 0

abdominals

3 / 0

hamstrings

1 / 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

Lateral Raise (Dumbbell)

28lb e1RM-5 lb

Last 20 lb x 12 on Aug 12. Best 26 lb x 12.

Overhead Triceps Extension (Cable)

154lb e1RM+21 lb

Last 110 lb x 12 on Aug 12. Best 115 lb x 12.

Leg Extension (Machine)

259lb e1RM-7 lb

Last 185 lb x 12 on Aug 4. Best 190 lb x 12.

Bicep Curl (Cable)

101lb e1RM+25 lb

Last 80 lb x 8 on Jun 15. Best 80 lb x 10.

Face Pull

93lb e1RM+23 lb

Last 70 lb x 10 on Jul 29. Best 70 lb x 12.

Rear Delt Reverse Fly (Dumbbell)

28lb e1RM+3 lb

Last 20 lb x 12 on Aug 12. Best 25 lb x 10.

Leg Press (Machine)

431lb e1RM+11 lb

Last 340 lb x 8 on Aug 4. Best 340 lb x 12.

Bicep Curl (Dumbbell)

33lb e1RM+1 lb

Last 25 lb x 10 on Aug 12. Best 30 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 7h 43m, 2 nights

Sleep window

bedtime to wake time

HRV

avg 118 ms

Resting heart rate

avg 55 bpm

Deep sleep

avg 89 min

REM sleep

avg 95 min

Breathing rate

avg 13.6 br/min

Skin temperature vs baseline

avg - °C

Activity

Faded columns are days the Air was worn less than 16 hours.

Steps

avg 3,891

Active Zone Minutes

avg 3

Sedentary time

avg 8h 49m

Weekday patterns

Last 8 weeks (Jun 19 to Aug 13). 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	1	16	9,240 lb	-	-	-	-	-
Tue	1	10	17,535 lb	-	-	7h 14m	112 ms	54 bpm
Wed	3	22	11,121 lb	-	2,749	8h 11m	123 ms	56 bpm
Thu	0	-	-	-	5,032	-	-	-
Fri	1	17	3,340 lb	-	-	-	-	-
Sat	0	-	-	-	-	-	-	-
Sun	1	10	-	-	-	-	-	-

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 2/14

Food complete 0/14

Air worn 16h+ 2/14

Sleep tracked 2/14

Weigh-in 1/14

Workout 4/14

Water logged 0/14

Food logged on 2 of 14 days, sleep tracked on 2, Air worn a full day on 2.

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
Thu, Aug 13	-	-	-	-	-	-	-	-	-	-	5,032	2,760	8h 11m	89m	109m	123	56	20h 48m
Wed, Aug 12	1,676	104 g	213 g	51 g	13.9 g	-	-	SPR26 \| Arms + Shoulders	21	9,770 lb	2,749	2,945	7h 14m	89m	80m	112	54	23h 40m
Tue, Aug 11	1,076	62 g	81 g	55 g	3.8 g	-	84.00 kg	-	-	-	4,556	1,555	-	-	-	-	-	11h 15m
Mon, Aug 10	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sun, Aug 9	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sat, Aug 8	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Fri, Aug 7	-	-	-	-	-	-	-	Afternoon workout 💪	17	3,340 lb	-	-	-	-	-	-	-	0h 00m
Thu, Aug 6	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Wed, Aug 5	-	-	-	-	-	-	-	SPR26 \| Arms + Shoulders	22	9,355 lb	-	-	-	-	-	-	-	0h 00m
Tue, Aug 4	-	-	-	-	-	-	-	SPR26 \| Lower (Quad Focus)	10	17,535 lb	-	-	-	-	-	-	-	0h 00m
Mon, Aug 3	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sun, Aug 2	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sat, Aug 1	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Fri, Jul 31	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m