Fitness

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

Last sync Sep 16, 2026, data through Sep 15

Aug 5 to Aug 11, 2026

compared with Jul 29 to Aug 4

Overview

Averages for the 7 days ending Aug 11, 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 7 days fully logged

Protein

-g/day

Calories burned

-kcal/day

0 full days worn

Weight

84kg

-0.75 kg since Feb 17

1 weigh-in, last Aug 11

Workouts

2sessions

±0 vs previous

39 working sets, 12,695 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 meal08:50 / 14:30avg

Protein- g · 0%

Carbs- g · 0%

Fat- g · 0%

Protein

avg - g

Carbs

avg - g

Fat

avg - g

What you ate

4 different foods

Food	Times	Days	kcal	Protein
Garlic & Herb SauceHellmann's	1	1	425	2 g
SpaghettiPrimo	1	1	292	10 g
Egg	1	1	195	17 g
Boneless Chicken BreastM&M Meat Shops	1	1	165	33 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

2 sessions, 39 working sets (+6 vs previous), 12,695 lb (-19,078)

Day	Workout	Time	Exercises	Sets	Volume	Avg HR	Max HR
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	-	-

Working sets per muscle

This periodprevious 7 days

shoulders

11 / 9

biceps

7 / 3

triceps

6 / 3

chest

4 / 7

upper back

4 / 0

forearms

4 / 0

abdominals

3 / 0

quadriceps

0 / 9

hamstrings

0 / 1

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)

35lb e1RM+2 lb

Last 25 lb x 12 on Aug 7. Best 26 lb x 12.

Overhead Triceps Extension (Cable)

154lb e1RM+21 lb

Last 110 lb x 12 on Jul 29. 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.

Leg Press (Machine)

431lb e1RM+11 lb

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

Bench Press (Barbell)

192lb e1RM+38 lb

Last 165 lb x 5 on Jul 29. Best 170 lb x 7.

Rear Delt Reverse Fly (Dumbbell)

33lb e1RM+8 lb

Last 25 lb x 10 on Aug 5. Best 25 lb x 10.

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 7h 30m

Weekday patterns

Last 8 weeks (Jun 17 to Aug 11). 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	-	-	-	-	-
Wed	2	22.5	11,797 lb	-	-	-	-	-
Thu	0	-	-	-	-	-	-	-
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 1/7

Food complete 0/7

Air worn 16h+ 0/7

Sleep tracked 0/7

Weigh-in 1/7

Workout 2/7

Water logged 0/7

Food logged on 1 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
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