Fitness

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

Last sync Sep 16, 2026, data through Sep 15

Dec 16 to Dec 22, 2022

compared with Dec 9 to Dec 15

Overview

Averages for the 7 days ending Dec 22, 2022. 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 7 days fully logged

Protein

-g/day

Calories burned

-kcal/day

0 full days worn

Weight

83kg

0 weigh-ins, last Jun 22

Workouts

4sessions

+3 vs previous

72 working sets, 58,718 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 83 kg on Jun 22

Weigh-ins

last 12 months

Jun 22, 202283.00 kg+1.90
May 1, 202281.10 kg+2.10
Apr 1, 202279.00 kg+4.00
Feb 5, 202275.00 kg

Training

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

Workouts

4 sessions, 72 working sets (+51 vs previous), 58,718 lb (+41,650)

Day	Workout	Time	Exercises	Sets	Volume	Avg HR	Max HR
Wed, Dec 21	4th22 \| Full Body 2	50 min	4	15	13,611 lb	-	-
Tue, Dec 20	Rings	38 min	4	10	-	-	-
Mon, Dec 19	4th22 \| Full Body 1	71 min	7	25	24,965 lb	-	-
Fri, Dec 16	4th22 \| Full Body 3	64 min	6	22	20,141 lb	-	-

Working sets per muscle

This periodprevious 7 days

chest

19 / 7

shoulders

10 / 3

triceps

8 / 4

biceps

8 / 3

upper back

8 / 0

lats

7 / 4

abdominals

6 / 0

quadriceps

4 / 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

Bench Press (Barbell)

179lb e1RM+93 lb

Last 141 lb x 8 on Dec 21. Best 141 lb x 10.

Incline Bench Press (Barbell)

136lb e1RM+42 lb

Last 97 lb x 12 on Dec 21. Best 101 lb x 12.

Lateral Raise (Dumbbell)

41lb e1RM+26 lb

Last 31 lb x 10 on Nov 27. Best 31 lb x 13.

Cable Fly Crossovers

71lb e1RM+12 lb

Last 51 lb x 12 on Dec 16. Best 55 lb x 12.

Triceps Pushdown

123lb e1RM+62 lb

Last 88 lb x 12 on Dec 14. Best 88 lb x 15.

EZ Bar Biceps Curl

71lb e1RM+41 lb

Last 57 lb x 7 on Dec 19. Best 57 lb x 8.

Lat Pulldown (V Handle)

139lb e1RM+36 lb

Last 99 lb x 12 on Dec 19. Best 110 lb x 10.

Shoulder Press (Dumbbell)

42lb e1RM+11 lb

Last 31 lb x 11 on Dec 21. Best 49 lb x 8.

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 28 to Dec 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	3	26.7	21,886 lb	-	-	-	-	-
Tue	5	19.2	26,026 lb	-	-	-	-	-
Wed	5	18.4	18,954 lb	-	-	-	-	-
Thu	2	29	21,821 lb	-	-	-	-	-
Fri	1	22	20,141 lb	-	-	-	-	-
Sat	0	-	-	-	-	-	-	-
Sun	2	23	18,391 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 0/7

Food complete 0/7

Air worn 16h+ 0/7

Sleep tracked 0/7

Weigh-in 0/7

Workout 4/7

Water logged 0/7

Food logged on 0 of 7 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
Thu, Dec 22	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Wed, Dec 21	-	-	-	-	-	-	-	4th22 \| Full Body 2	15	13,611 lb	-	-	-	-	-	-	-	0h 00m
Tue, Dec 20	-	-	-	-	-	-	-	Rings	10	-	-	-	-	-	-	-	-	0h 00m
Mon, Dec 19	-	-	-	-	-	-	-	4th22 \| Full Body 1	25	24,965 lb	-	-	-	-	-	-	-	0h 00m
Sun, Dec 18	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sat, Dec 17	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Fri, Dec 16	-	-	-	-	-	-	-	4th22 \| Full Body 3	22	20,141 lb	-	-	-	-	-	-	-	0h 00m