Fitness

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

Last sync Sep 16, 2026, data through Sep 15

Jan 7 to Jan 13, 2023

compared with Dec 31 to Jan 6

Overview

Averages for the 7 days ending Jan 13, 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 7 days fully logged

Protein

-g/day

Calories burned

-kcal/day

0 full days worn

Weight

78kg

0 weigh-ins, last Jan 2

Workouts

2sessions

-3 vs previous

67 working sets, 35,755 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-5.00
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

2 sessions, 67 working sets (-65 vs previous), 35,755 lb (-84,552)

Day	Workout	Time	Exercises	Sets	Volume	Avg HR	Max HR
Mon, Jan 9	1st23 \| Upper 1	99 min	11	39	21,738 lb	-	-
Sat, Jan 7	1st23 \| Arms	62 min	8	28	14,017 lb	-	-

Working sets per muscle

This periodprevious 7 days

triceps

16 / 18

shoulders

16 / 13

biceps

14 / 11

chest

11 / 23

lats

4 / 18

abdominals

3 / 6

forearms

3 / 0

quadriceps

0 / 18

calves

0 / 10

hamstrings

0 / 10

upper back

0 / 4

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)

201lb e1RM+115 lb

Last 154 lb x 9 on Jan 9. Best 154 lb x 9.

EZ Bar Biceps Curl

62lb e1RM+32 lb

Last 44 lb x 12 on Jan 9. Best 57 lb x 8.

Incline Bench Press (Barbell)

142lb e1RM+48 lb

Last 101 lb x 12 on Dec 26. Best 101 lb x 12.

Lateral Raise (Dumbbell)

37lb e1RM+22 lb

Last 26 lb x 12 on Jan 9. Best 31 lb x 13.

Shoulder Press (Dumbbell)

47lb e1RM+16 lb

Last 35 lb x 10 on Jan 9. Best 49 lb x 8.

Lat Pulldown (V Handle)

154lb e1RM+51 lb

Last 110 lb x 12 on Jan 3. Best 110 lb x 12.

Triceps Pushdown

123lb e1RM+62 lb

Last 88 lb x 12 on Jan 9. Best 88 lb x 15.

Triceps Extension (Cable)

123lb e1RM+31 lb

Last 88 lb x 12 on Jan 9. Best 88 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 19 to Jan 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	4	31.8	22,937 lb	-	-	-	-	-
Tue	5	19.6	34,752 lb	-	-	-	-	-
Wed	4	15.8	17,798 lb	-	-	-	-	-
Thu	2	32	19,617 lb	-	-	-	-	-
Fri	2	23.5	26,420 lb	-	-	-	-	-
Sat	1	28	14,017 lb	-	-	-	-	-
Sun	1	20	15,371 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 2/7

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
Fri, Jan 13	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Thu, Jan 12	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Wed, Jan 11	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Tue, Jan 10	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Mon, Jan 9	-	-	-	-	-	-	-	1st23 \| Upper 1	39	21,738 lb	-	-	-	-	-	-	-	0h 00m
Sun, Jan 8	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sat, Jan 7	-	-	-	-	-	-	-	1st23 \| Arms	28	14,017 lb	-	-	-	-	-	-	-	0h 00m