Fitness

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

Last sync Sep 16, 2026, data through Sep 15

Jan 20 to Jan 26, 2023

compared with Jan 13 to Jan 19

Overview

Averages for the 7 days ending Jan 26, 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

3sessions

+3 vs previous

102 working sets, 83,634 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

3 sessions, 102 working sets (+102 vs previous), 83,634 lb (+83,634)

Day	Workout	Time	Exercises	Sets	Volume	Avg HR	Max HR
Thu, Jan 26	1st23 \| Upper 2	93 min	10	36	16,495 lb	-	-
Tue, Jan 24	1st23 \| Lower 1	79 min	7	29	45,790 lb	-	-
Mon, Jan 23	1st23 \| Upper 1	87 min	10	37	21,350 lb	-	-

Working sets per muscle

This periodprevious 7 days

chest

24 / 0

triceps

18 / 0

shoulders

12 / 0

biceps

11 / 0

quadriceps

10 / 0

upper back

9 / 0

lats

8 / 0

calves

6 / 0

hamstrings

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)

176lb e1RM+99 lb

Last 132 lb x 10 on Jan 23. Best 154 lb x 9.

EZ Bar Biceps Curl

62lb e1RM+32 lb

Last 44 lb x 12 on Jan 23. Best 57 lb x 8.

Shoulder Press (Dumbbell)

53lb e1RM+10 lb

Last 40 lb x 10 on Jan 26. Best 49 lb x 8.

Lateral Raise (Dumbbell)

37lb e1RM+22 lb

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

Triceps Extension (Cable)

118lb e1RM+25 lb

Last 88 lb x 10 on Jan 26. Best 88 lb x 12.

Lat Pulldown (V Handle)

139lb e1RM+36 lb

Last 99 lb x 12 on Jan 24. Best 110 lb x 12.

Incline Bench Press (Barbell)

142lb e1RM+48 lb

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

Triceps Rope Pushdown

103lb e1RM+26 lb

Last 77 lb x 10 on Jan 23. 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 (Dec 2 to Jan 26). 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	5	32.8	22,619 lb	-	-	-	-	-
Tue	4	23	38,801 lb	-	-	-	-	-
Wed	4	15.8	17,798 lb	-	-	-	-	-
Thu	2	37	16,874 lb	-	-	-	-	-
Fri	2	23.5	26,420 lb	-	-	-	-	-
Sat	1	28	14,017 lb	-	-	-	-	-
Sun	0	-	-	-	-	-	-	-

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 3/7

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, Jan 26	-	-	-	-	-	-	-	1st23 \| Upper 2	36	16,495 lb	-	-	-	-	-	-	-	0h 00m
Wed, Jan 25	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Tue, Jan 24	-	-	-	-	-	-	-	1st23 \| Lower 1	29	45,790 lb	-	-	-	-	-	-	-	0h 00m
Mon, Jan 23	-	-	-	-	-	-	-	1st23 \| Upper 1	37	21,350 lb	-	-	-	-	-	-	-	0h 00m
Sun, Jan 22	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sat, Jan 21	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Fri, Jan 20	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m