Fitness

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

Last sync Sep 16, 2026, data through Sep 15

Dec 3 to Dec 9, 2023

compared with Nov 26 to Dec 2

Overview

Averages for the 7 days ending Dec 9, 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

4sessions

±0 vs previous

54 working sets, 78,667 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

4 sessions, 54 working sets (-11 vs previous), 78,667 lb (+2,290)

Day	Workout	Time	Exercises	Sets	Volume	Avg HR	Max HR
Thu, Dec 7	WIN23 \| Lower 2	18 min	1	2	990 lb	-	-
Wed, Dec 6	WIN23 \| Upper 1	74 min	5	16	17,790 lb	-	-
Tue, Dec 5	WIN23 \| Lower 1 (Quads)	91 min	5	17	39,750 lb	-	-
Mon, Dec 4	WIN23 \| Upper 2	70 min	6	19	20,137 lb	-	-

Working sets per muscle

This periodprevious 7 days

abdominals

9 / 6

biceps

7 / 9

triceps

7 / 9

quadriceps

7 / 6

shoulders

6 / 12

chest

6 / 6

hamstrings

4 / 3

upper back

3 / 5

calves

3 / 3

glutes

2 / 0

lats

0 / 6

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

Triceps Pushdown

97lb e1RM-27 lb

Last 73 lb x 10 on Dec 4. Best 132 lb x 10.

Crunch (Machine)

255lb e1RM+115 lb

Last 170 lb x 15 on Dec 6. Best 170 lb x 15.

Preacher Curl (Machine)

84lb e1RM+22 lb

Last 60 lb x 12 on Dec 6. Best 60 lb x 12.

Leg Extension (Machine)

287lb e1RM+40 lb

Last 205 lb x 12 on Nov 30. Best 220 lb x 12.

Bench Press (Barbell)

222lb e1RM+34 lb

Last 175 lb x 8 on Dec 6. Best 212 lb x 6.

Seated Lateral Raise (Dumbbell)

42lb e1RM+11 lb

Last 30 lb x 12 on Dec 4. Best 35 lb x 9.

Incline Bench Press (Dumbbell)

98lb e1RM+43 lb

Last 70 lb x 12 on Nov 29. Best 70 lb x 12.

Seated Calf Raise

280lb e1RM+131 lb

Last 200 lb x 12 on Nov 30. Best 220 lb x 15.

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 15 to Dec 9). 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	8	24.9	19,594 lb	-	-	-	-	-
Tue	7	16	32,024 lb	-	-	-	-	-
Wed	6	19.8	14,367 lb	-	-	-	-	-
Thu	6	14.5	22,180 lb	-	-	-	-	-
Fri	7	16.6	25,028 lb	-	-	-	-	-
Sat	3	20.3	18,838 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 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
Sat, Dec 9	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Fri, Dec 8	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Thu, Dec 7	-	-	-	-	-	-	-	WIN23 \| Lower 2	2	990 lb	-	-	-	-	-	-	-	0h 00m
Wed, Dec 6	-	-	-	-	-	-	-	WIN23 \| Upper 1	16	17,790 lb	-	-	-	-	-	-	-	0h 00m
Tue, Dec 5	-	-	-	-	-	-	-	WIN23 \| Lower 1 (Quads)	17	39,750 lb	-	-	-	-	-	-	-	0h 00m
Mon, Dec 4	-	-	-	-	-	-	-	WIN23 \| Upper 2	19	20,137 lb	-	-	-	-	-	-	-	0h 00m
Sun, Dec 3	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m