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Health

Last updated

Overview

79%

Sleep performance

30-day avg 69%

72%

Recovery

30-day avg 59%

5

Day strain

30-day avg 9.1

HRV
138 ms

+8 vs 30-day avg

Resting heart rate
43 bpm

-6 vs 30-day avg

Time asleep
7h 2min

+41min vs 30-day avg

Respiratory rate
12.9 rpm

-0.2 vs 30-day avg

Date Asleep Performance % — bands: Green ≥85% · Amber 70–84% · Red <70% Efficiency % — bands: Green ≥90% · Amber 80–89% · Red <80% Consistency % — bands: Green ≥80% · Amber 70–79% · Red <70% Deep REM Light Awake Resp. rate rpm
7h 2min 79 96 66 2h 17min 1h 53min 2h 51min 20min 12.9
5h 26min 71 87 79 1h 37min 53min 2h 57min 50min 12.7
6h 40min 81 95 75 2h 1min 1h 54min 2h 46min 23min 12.6
6h 26min 35 76 58 1h 53min 1h 48min 2h 45min 2h 5min 13.6
5h 26min 71 96 59 1h 31min 1h 34min 2h 22min 14min 12.7
7h 27min 76 95 43 1h 49min 1h 53min 3h 44min 27min 12.9
3h 21min 32 91 45 1h 16min 47min 1h 19min 20min 12.9
7h 45min 74 93 37 2h 22min 2h 33min 2h 50min 35min 13.3
6h 25min 69 94 38 2h 18min 1h 33min 2h 34min 25min 13.4
5h 9min 23 89 31 55min 1h 40min 2h 34min 40min 12.9
5h 14min 25 94 12 1h 47min 1h 35min 1h 52min 26min 13.4
5h 52min 76 95 88 1h 35min 1h 20min 2h 56min 22min 12.7
5h 17min 69 92 79 1h 31min 59min 2h 46min 31min 12.7
6h 4min 77 88 83 2h 16min 1h 47min 2h 1min 49min 13.0
6h 55min 82 98 79 2h 1min 2h 9min 2h 45min 10min 13.1
6h 46min 80 92 74 2h 2min 1h 27min 3h 17min 35min 13.4
6h 54min 80 95 77 1h 42min 2h 11min 3h 1min 22min 13.2
6h 44min 80 94 69 1h 43min 1h 53min 3h 8min 29min 13.4
6h 14min 80 93 92 1h 44min 1h 51min 2h 40min 28min 12.9
6h 29min 79 91 91 1h 49min 1h 55min 2h 46min 40min 12.9
5h 58min 78 95 82 1h 23min 1h 34min 3h 1min 18min 12.9
7h 19min 86 95 89 2h 2min 1h 40min 3h 37min 23min 13.1
6h 59min 84 94 87 1h 49min 1h 39min 3h 32min 27min 13.1
6h 1min 76 95 79 1h 33min 1h 35min 2h 53min 20min 13.1
7h 58min 81 96 69 1h 59min 2h 2min 3h 56min 20min 13.3
6h 52min 74 94 56 2h 3min 1h 46min 3h 3min 25min 13.1
6h 35min 74 94 48 2h 3min 1h 22min 3h 10min 24min 13.2
5h 35min 67 97 37 1h 14min 1h 28min 2h 53min 12min 13.1
6h 34min 70 97 14 1h 39min 1h 20min 3h 34min 11min 12.9
6h 43min 31 80 5 1h 54min 1h 23min 3h 26min 1h 43min 13.5
7h 29min 80 97 70 2h 11min 1h 55min 3h 23min 16min 13.1
5h 10min 60 94 63 1h 33min 1h 5min 2h 32min 22min 13.0
6h 58min 81 95 82 2h 16min 1h 52min 2h 50min 21min 13.2
4h 22min 50 88 67 59min 1h 23min 2h 1min 34min 12.5
6h 59min 84 95 86 1h 55min 1h 43min 3h 21min 23min 12.8
6h 43min 83 97 86 1h 31min 1h 52min 3h 20min 11min 13.2
6h 4min 79 97 74 1h 40min 1h 34min 2h 50min 13min 13.3
7h 58min 83 94 76 1h 44min 2h 22min 3h 52min 33min 13.3
6h 3min 78 97 75 2h 15min 1h 33min 2h 15min 12min 13.3
7h 35min 82 98 74 2h 1min 2h 41min 2h 54min 13min 12.9
4h 16min 44 93 51 1h 11min 1h 4min 2h 0min 20min 12.8
6h 56min 84 95 85 2h 58min 1h 39min 2h 19min 22min 13.0
7h 26min 84 95 84 1h 58min 2h 7min 3h 21min 25min 13.9
6h 46min 80 92 83 1h 47min 1h 53min 3h 7min 37min 13.2
6h 5min 53 95 72 1h 43min 1h 43min 2h 40min 23min 13.4
6h 21min 77 97 77 1h 28min 1h 32min 3h 21min 11min 13.1
7h 49min 82 95 75 2h 13min 1h 52min 3h 44min 23min 12.9
4h 35min 50 91 56 1h 35min 1h 18min 1h 41min 26min 12.9
6h 31min 80 94 90 1h 48min 2h 3min 2h 40min 26min 13.1
6h 31min 81 94 85 1h 52min 1h 34min 3h 5min 26min 12.8
6h 1min 75 97 89 2h 7min 1h 25min 2h 29min 11min 13.2
6h 10min 79 99 85 2h 0min 1h 11min 2h 58min 5min 12.5
5h 49min 78 96 74 1h 37min 1h 29min 2h 44min 13min 12.8
6h 37min 79 93 84 2h 6min 1h 28min 3h 2min 31min 12.9
6h 9min 76 94 83 1h 57min 1h 38min 2h 34min 26min 13.3
— — — — — — — — —
6h 13min 77 95 76 1h 34min 2h 5min 2h 35min 20min 13.2
6h 32min 75 91 67 1h 40min 1h 20min 3h 32min 39min 13.3
6h 56min 80 95 75 2h 12min 2h 5min 2h 40min 22min 13.2
6h 47min 77 96 66 2h 34min 1h 53min 2h 19min 16min 13.5
3h 56min 41 97 63 1h 41min 32min 1h 43min 8min 12.9
6h 43min 80 90 80 1h 56min 1h 34min 3h 13min 44min 13.2
6h 34min 77 95 77 2h 2min 1h 46min 2h 46min 25min 12.7
5h 6min 64 91 70 1h 31min 1h 5min 2h 29min 31min 13.0
5h 30min 68 96 81 1h 49min 1h 17min 2h 23min 16min 13.3
7h 1min 76 94 83 1h 23min 1h 50min 3h 48min 28min 13.3
6h 38min 74 86 74 1h 47min 1h 27min 3h 23min 1h 8min 13.6
6h 19min 78 99 78 1h 35min 1h 29min 3h 16min 5min 12.9
4h 1min 44 95 65 1h 4min 1h 39min 1h 17min 16min 13.3
6h 30min 80 91 95 2h 12min 1h 23min 2h 55min 40min 13.5
5h 47min 68 79 88 1h 59min 1h 44min 2h 4min 1h 33min 13.4
— — — — — — — — —
6h 51min 82 94 81 1h 11min 1h 50min 3h 50min 24min 13.1
5h 54min 74 98 84 2h 10min 1h 19min 2h 25min 7min 13.0
6h 17min 83 97 84 1h 58min 1h 23min 2h 55min 13min 13.0
4h 5min 30 80 78 1h 11min 1h 1min 1h 52min 1h 2min 13.9
6h 4min 78 98 85 2h 0min 1h 39min 2h 24min 8min 12.9
6h 38min 82 94 84 1h 51min 2h 15min 2h 33min 25min 13.2
6h 14min 80 97 82 1h 48min 1h 40min 2h 46min 11min 12.7
7h 28min 81 94 72 1h 42min 2h 3min 3h 43min 28min 12.9
6h 2min 76 98 89 1h 37min 1h 46min 2h 39min 11min 12.6
6h 33min 83 94 87 1h 54min 1h 44min 2h 55min 24min 13.0
5h 39min 77 95 88 1h 49min 1h 11min 2h 39min 20min 12.8
6h 13min 79 96 81 1h 22min 1h 43min 3h 9min 15min 12.8
6h 9min 78 94 75 2h 14min 1h 59min 1h 56min 22min 13.1
5h 8min 73 93 70 1h 43min 1h 32min 1h 54min 23min 13.1
7h 42min 84 94 76 1h 57min 1h 36min 4h 9min 28min 12.8
7h 2min 79 89 63 1h 42min 1h 44min 3h 36min 54min 13.1
6h 49min 76 86 89 1h 59min 1h 29min 3h 22min 1h 9min 13.9
6h 36min 86 92 89 2h 14min 1h 20min 3h 2min 35min 13.3
7h 1min 84 96 83 2h 9min 1h 55min 2h 57min 16min 13.0
7h 10min 82 97 75 1h 51min 2h 7min 3h 13min 14min 13.1
6h 43min 79 93 59 1h 50min 1h 31min 3h 22min 29min 12.9
8h 2min 87 97 82 1h 38min 1h 47min 4h 37min 14min 13.2
6h 45min 79 95 68 1h 16min 1h 28min 4h 2min 22min 13.3
6h 25min 76 96 60 1h 52min 2h 2min 2h 31min 19min 13.5
6h 10min 65 96 28 1h 40min 2h 4min 2h 26min 16min 13.0
3h 21min 28 99 12 1h 2min 42min 1h 36min 3min 13.8
7h 52min 86 92 78 2h 8min 1h 49min 3h 55min 38min 14.0
6h 11min 80 93 68 2h 1min 1h 32min 2h 38min 29min 13.5
7h 23min 83 96 59 1h 15min 2h 26min 3h 41min 37min 13.6
7h 34min 80 94 61 1h 52min 1h 53min 3h 49min 28min 13.1
7h 37min 74 95 65 1h 46min 51min 5h 0min 24min 13.0
7h 8min 77 95 47 2h 2min 2h 13min 2h 54min 24min 13.0
8h 11min 74 97 18 1h 56min 2h 47min 3h 28min 16min 13.1
5h 58min 74 95 78 1h 59min 2h 14min 1h 44min 20min 12.8
6h 30min 80 92 78 1h 32min 1h 50min 3h 9min 33min 12.5
6h 37min 79 94 68 2h 3min 1h 49min 2h 46min 26min 13.3
6h 41min 83 94 88 1h 58min 1h 52min 2h 51min 25min 12.9
5h 56min 77 92 85 1h 49min 1h 19min 2h 48min 32min 12.8
5h 40min 73 95 86 1h 42min 1h 18min 2h 40min 18min 13.0
6h 46min 85 97 88 1h 32min 1h 58min 3h 16min 14min 13.2
6h 31min 82 96 85 1h 49min 1h 56min 2h 46min 14min 13.4
7h 29min 81 97 78 1h 46min 1h 37min 4h 5min 14min 13.7
5h 26min 67 93 70 2h 4min 1h 35min 1h 48min 23min 13.4
6h 1min 83 96 88 2h 0min 1h 56min 2h 5min 14min 13.4
7h 31min 61 98 76 1h 52min 2h 32min 3h 7min 14min 14.2
5h 56min 73 96 76 1h 35min 1h 20min 3h 0min 14min 13.6
6h 25min 78 96 75 1h 46min 1h 18min 3h 22min 15min 13.4
6h 8min 80 94 80 1h 32min 1h 45min 2h 52min 25min 13.2
6h 48min 85 92 86 1h 8min 2h 5min 3h 34min 34min 13.1
7h 52min 82 96 73 2h 26min 2h 13min 3h 13min 19min 13.7
5h 43min 69 97 76 2h 4min 1h 17min 2h 22min 12min 13.2
6h 52min 79 95 71 1h 50min 1h 41min 3h 22min 25min 13.1
3h 47min 48 98 67 1h 32min 47min 1h 28min 7min 12.5
8h 3min 81 98 66 2h 4min 2h 33min 3h 27min 11min 13.1
5h 11min 70 91 65 1h 46min 1h 2min 2h 23min 29min 13.1
5h 42min 36 94 58 1h 53min 53min 2h 55min 23min 13.8
6h 33min 80 98 85 1h 46min 1h 47min 3h 1min 7min 13.3
5h 44min 75 96 78 1h 38min 1h 2min 3h 4min 18min 12.8
7h 31min 77 93 74 1h 49min 2h 6min 3h 37min 38min 13.3
6h 32min 78 98 76 2h 6min 1h 54min 2h 32min 9min 12.9
5h 0min 65 92 63 2h 6min 1h 9min 1h 46min 26min 11.7
6h 49min 80 97 78 1h 13min 1h 53min 3h 43min 14min 12.8
6h 30min 78 93 85 2h 24min 1h 47min 2h 19min 29min 13.1
7h 17min 82 95 79 1h 46min 2h 2min 3h 29min 28min 13.3
5h 39min 74 94 82 1h 30min 1h 43min 2h 27min 22min 13.1
6h 37min 81 94 80 1h 37min 1h 32min 3h 28min 28min 13.3
6h 5min 78 95 77 1h 38min 1h 52min 2h 35min 19min 13.4
6h 48min 80 94 74 2h 22min 1h 47min 2h 40min 28min 13.1
6h 15min 81 95 76 1h 52min 1h 17min 3h 6min 20min 13.1
5h 48min 77 95 69 1h 38min 1h 35min 2h 34min 17min 13.0
5h 55min 83 95 80 1h 20min 1h 16min 3h 18min 17min 12.9
8h 19min 90 96 83 1h 40min 2h 22min 4h 17min 19min 13.3
7h 15min 87 96 91 1h 48min 1h 43min 3h 44min 17min 13.8
6h 55min 84 98 0 1h 17min 1h 58min 3h 40min 10min 13.5
6h 41min 84 98 0 1h 59min 1h 55min 2h 46min 8min 12.8
— — — — — — — — —
Date Recovery % — bands: Green ≥67% · Amber 34–66% · Red <34% HRV ms Resting HR bpm SpO₂ % Skin temp °C Day strain
72 137.9 43 96.2 — 5.0
70 147.6 44 97.0 34.5 9.7
54 114.7 47 97.0 34.3 5.7
24 71.6 64 95.4 34.7 6.5
63 126.9 45 97.1 34.7 12.7
79 139.1 45 96.1 34.7 4.1
29 135.5 46 95.8 34.8 6.0
73 136.4 45 96.9 34.8 9.6
54 121.3 49 97.3 34.5 2.9
14 64.5 70 96.1 34.3 10.1
13 64.4 65 95.6 34.2 16.1
37 112.0 48 97.9 34.0 14.3
45 129.6 47 97.0 34.7 6.2
70 145.5 45 97.4 34.4 4.3
78 149.4 44 98.1 34.0 12.4
72 148.6 49 97.5 34.4 6.8
52 130.2 50 96.1 34.7 11.8
73 148.1 47 96.9 34.6 11.0
53 130.6 46 97.9 34.3 12.3
48 125.3 46 96.9 34.5 4.9
70 146.2 44 96.8 34.2 15.4
73 149.5 45 98.3 34.0 4.3
81 159.8 44 97.3 34.2 12.4
79 157.1 46 96.9 34.0 4.9
68 134.0 49 97.4 34.0 18.0
57 124.9 53 97.0 34.5 12.7
81 148.5 47 98.2 34.1 10.9
83 154.9 43 95.7 34.5 13.4
89 157.0 42 96.8 34.7 4.1
28 87.9 61 95.4 34.4 4.7
73 136.1 47 96.5 34.2 18.6
38 119.9 49 97.2 35.2 10.5
57 129.0 52 98.1 34.8 13.9
42 135.2 46 97.0 34.9 11.0
81 143.4 46 96.9 33.8 10.1
85 146.0 46 96.4 34.1 4.9
81 142.7 47 97.0 33.8 11.9
65 126.0 45 98.1 34.2 7.7
64 125.7 45 98.6 33.8 8.8
52 108.5 46 97.6 34.2 5.2
25 100.3 49 97.4 34.5 9.1
73 131.2 45 96.9 34.4 13.1
78 139.2 50 96.1 34.5 9.2
87 151.9 48 97.4 34.3 13.3
22 78.5 60 97.0 34.6 14.5
52 117.1 53 97.3 34.5 14.4
50 115.0 46 97.3 34.3 12.7
25 100.9 45 97.9 34.4 12.6
67 134.7 43 98.2 33.8 5.8
86 147.8 43 98.5 34.0 14.0
43 121.9 49 98.3 34.6 6.2
48 116.2 43 95.6 33.9 14.0
87 146.8 43 98.8 33.2 5.4
73 131.6 46 96.9 33.9 6.2
62 130.6 45 95.7 34.0 14.3
— — — — — 9.6
73 140.0 44 97.6 33.7 8.9
83 151.2 46 96.7 33.8 6.3
47 108.3 52 96.4 34.4 14.1
67 132.9 47 97.1 34.5 9.8
17 86.5 47 99.0 34.3 10.9
78 144.0 46 97.5 34.1 5.6
68 131.0 46 97.2 33.6 12.1
71 156.6 41 97.0 33.8 15.1
74 161.8 43 97.4 34.3 4.0
62 120.5 55 96.6 34.1 11.4
56 114.6 48 97.1 34.4 15.7
86 139.4 44 97.5 34.3 12.6
30 101.0 50 97.6 34.5 4.6
69 116.8 52 95.9 34.3 4.6
77 143.2 44 98.1 34.1 15.2
— — — — — 8.4
65 124.1 50 97.8 34.2 12.2
76 141.6 48 98.6 34.1 4.1
70 122.5 47 96.5 33.9 17.2
16 81.7 62 96.1 34.4 6.5
79 132.5 45 97.7 33.8 15.0
89 137.1 45 97.1 33.9 5.0
92 145.3 45 97.4 33.9 4.0
65 116.0 49 97.1 33.9 10.9
52 114.0 48 97.5 34.2 14.1
66 120.9 48 98.4 34.0 14.8
49 108.9 49 94.8 34.6 4.6
53 109.4 51 97.9 34.2 5.7
67 122.1 47 97.5 34.4 11.9
77 135.3 44 97.7 34.5 5.8
69 118.8 51 97.1 34.6 4.4
74 121.4 49 97.0 34.5 9.8
25 73.3 61 96.9 34.2 5.1
82 134.1 45 97.4 34.0 11.1
48 96.2 49 97.0 34.6 4.3
57 110.9 52 97.8 34.4 9.0
77 131.0 48 96.1 34.7 14.1
46 94.1 52 96.5 34.1 4.4
80 134.8 48 97.1 34.2 10.5
62 125.5 49 95.4 34.6 4.6
80 138.4 49 96.3 34.6 6.7
27 110.3 52 95.9 35.0 5.4
68 127.5 50 97.5 34.8 17.2
59 122.7 49 97.7 34.2 14.0
85 138.9 48 96.0 34.2 14.2
52 112.3 48 96.5 34.1 7.8
48 111.0 52 96.3 34.7 14.8
68 132.0 51 96.2 34.9 11.5
59 122.7 48 97.5 33.9 11.9
85 154.9 43 96.3 34.6 14.1
79 137.8 46 96.0 34.5 6.4
56 125.1 49 96.8 34.3 10.4
67 131.6 45 96.5 34.3 7.5
63 127.3 44 96.2 34.0 12.4
68 138.3 44 96.8 33.8 4.7
78 135.1 47 95.6 34.7 7.7
83 141.3 44 96.1 34.8 4.6
62 115.6 54 96.5 34.9 4.5
41 100.6 50 96.3 34.8 14.1
49 103.0 49 96.4 34.3 11.5
20 63.5 66 92.8 34.5 4.4
68 131.6 50 98.2 33.6 12.4
85 146.4 46 96.7 34.8 9.9
83 139.4 46 95.8 34.6 9.4
59 112.1 50 95.7 34.8 4.2
54 106.5 50 95.9 34.6 11.8
28 76.6 52 96.6 34.9 5.0
41 91.8 49 96.9 34.6 13.6
30 108.8 44 97.6 34.6 6.1
93 160.5 45 96.4 34.3 4.0
77 134.8 47 94.1 35.1 9.3
15 54.9 68 94.7 34.2 8.9
63 118.3 53 96.6 34.6 15.9
34 84.7 54 95.9 35.4 14.4
39 91.9 59 95.9 35.1 12.7
67 125.7 52 96.8 34.7 4.9
52 132.1 49 96.1 34.7 11.9
92 163.0 44 95.7 34.4 5.6
27 75.5 55 95.8 35.0 13.3
78 123.8 52 96.1 34.7 17.8
76 122.0 47 96.2 35.2 12.2
36 89.1 50 95.6 35.1 12.2
43 97.5 48 95.5 — 12.4
46 101.4 48 96.7 34.8 8.6
59 117.4 46 96.1 35.5 15.2
61 101.8 47 96.1 35.3 4.4
93 131.4 44 95.7 35.1 6.7
86 120.7 48 96.1 34.9 4.9
79 115.9 51 96.1 34.7 5.3
94 132.3 48 95.4 35.5 9.2
95 132.5 47 95.2 35.2 6.7
— — — — — 4.5
Date Sport Session Duration Volume t Sets Strain Avg HR bpm Max HR bpm
training Home A - Bench Quick 36min 2.5t 7 9.26 99 131
walking — 17min — — 4.72 101 139
walking — 25min — — 5.37 107 123
walking — 50min — — 8.12 116 142
walking — 1h 23min — — 7.64 103 133
activity — 29min — — 4.83 94 111
walking — 43min — — 6.26 106 124
walking — 42min — — 6.19 105 127
walking — 24min — — 4.45 87 120
walking — 21min — — 4.47 92 114
dance — 1h 47min — — 9.07 104 138
walking — 14min — — 4.36 94 110
walking — 30min — — 5.37 102 132
walking — 24min — — 6.17 116 145
walking — 38min — — 6.48 109 145
walking — 25min — — 5.48 108 127
walking — 37min — — 5.82 104 138
walking — 28min — — 5.12 99 121
walking — 17min — — 4.45 93 129
walking — 35min — — 4.82 93 129
walking — 1h 3min — — 5.78 93 143
walking — 18min — — 4.74 101 115
walking — 50min — — 6.27 102 140
walking — 47min — — 6.15 102 133
training Home A - Bench + Squat 1h 3min 4.65t 14 12.13 96 145
walking — 1h 0min — — 6.16 97 118
training Home C - Bench Volume + Back 45min 4.36t 11 10.65 99 139
walking — 37min — — 5.25 96 120
walking — 16min — — 4.73 103 121
walking — 48min — — 6.26 102 160
walking — 52min — — 7.19 108 140
walking — 36min — — 6.63 109 156
walking — 30min — — 5.44 102 132
walking — 14min — — 4.39 95 109
walking — 22min — — 4.63 95 110
training Home B - Press + Pull + Hinge 1h 1min 3.44t 14 12.89 108 151
training Home A - Bench + Squat 1h 4min 4.15t 13 11.92 94 137
walking — 14min — — 4.21 89 103
training Afternoon workout 💪 2h 14min 4.59t 12 16.52 120 171
training Home B - Press + Pull + Hinge 44min 2.74t 13 10.97 103 142
walking — 22min — — 4.67 96 119
walking — 1h 43min — — 7.98 97 158
walking — 19min — — 4.47 91 104
walking — 33min — — 5.66 103 137
training Home A - Bench + Squat 55min 5.25t 15 11.95 101 138
walking — 17min — — 4.72 101 119
walking — 14min — — 4.65 104 123
walking — 53min — — 8.37 114 153
walking — 1h 42min — — 9.51 107 144
mountain biking — 1h 1min — — 6.28 98 122
walking — 38min — — 6.25 108 134
training Home C - Bench Volume + Back 57min 4.01t 15 12.14 102 145
walking — 16min — — 4.94 108 124
walking — 49min — — 6.73 105 137
walking — 25min — — 5.16 103 132
walking — 15min — — 4.37 95 137
walking — 21min — — 4.84 100 123
walking — 23min — — 4.55 92 117
walking — 17min — — 4.44 94 124
walking — 19min — — 4.45 93 117
walking — 50min — — 6.08 99 131
walking — 25min — — 4.79 97 122
training Home B - Press + Pull + Hinge 53min 2.69t 12 11.86 103 149
walking — 50min — — 6.39 101 137
walking — 21min — — 4.79 97 129
walking — 13min — — 5.41 121 144
walking — 17min — — 5.73 120 142
walking — 15min — — 4.87 108 142
walking — 53min — — 6.39 101 132
training Home A - Bench + Squat 1h 0min 4.33t 16 11.71 92 143
walking — 13min — — 4.47 99 130
walking — 34min — — 5.41 100 144
walking — 30min — — 5.5 103 135
walking — 18min — — 5.49 113 146
walking — 17min — — 4.56 97 119
walking — 26min — — 5.54 104 151
training Home C - Bench Volume + Back 1h 0min 4.08t 17 12.07 96 145
walking — 44min — — 6.31 103 142
walking — 13min — — 4.41 97 131
training Home B - Press + Pull + Hinge 59min 2.49t 17 11.88 96 133
walking — 22min — — 5.47 110 135
walking — 46min — — 7.91 111 160
walking — 24min — — 4.9 98 141
training Home A 1h 2min 4.88t 17 11.73 90 135
walking — 26min — — 5.71 106 144
walking — 19min — — 6.57 124 156
walking — 59min — — 8.39 113 146
walking — 15min — — 5.13 113 129
walking — 31min — — 5.89 106 149
walking — 1h 45min — — 11.58 115 151
walking — 37min — — 6.84 111 151
walking — 27min — — 5.27 102 135
walking — 23min — — 5.74 110 152
walking — 23min — — 4.86 97 142
walking — 36min — — 7.64 118 169
walking — 1h 13min — — 9.02 110 151
walking — 28min — — 4.6 91 161
training Quick 33min 2.07t 11 8.24 87 120
walking — 16min — — 5.95 123 156
walking — 35min — — 8.24 121 165
walking — 14min — — 4.43 97 122
walking — 25min — — 4.67 91 133
walking — 51min — — 8.55 117 152
walking — 37min — — 7.17 115 144
walking — 1h 30min — — 9.29 108 141
training Quick 36min 1.86t 7 8.35 79 124
training Quick arms 18min 1.73t 8 4.63 77 117
walking — 35min — — 6.33 108 149
walking — 24min — — 6.13 117 136
walking — 33min — — 5.48 102 128
walking — 21min — — 5.31 106 160
walking — 22min — — 5.41 107 140
walking — 18min — — 5.27 112 132
walking — 20min — — 4.85 102 118
walking — 34min — — 7.55 118 163
walking — 36min — — 4.94 94 122
cycling — 6min — — 5.62 141 158
cycling — 14min — — 5.28 117 142
cycling — 15min — — 5.75 123 144
walking — 18min — — 4.95 106 124
training Full Body A 56min 2.72t 11 11.37 93 131
mountain biking — 54min — — 10.33 125 174
walking — 2h 22min — — 7.58 94 124
walking — 24min — — 4.33 87 113
walking — 40min — — 5.82 103 136
walking — 20min — — 5.36 112 136
walking — 31min — — 5.43 104 125
walking — 23min — — 4.68 97 121
walking — 28min — — 5.41 103 137
walking — 41min — — 5.17 95 136
walking — 1h 21min — — 11.1 116 165
walking — 13min — — 5.02 114 141
training Full Body A 1h 5min 2.67t 10 11.95 94 153
training Full Body A 26min 1.53t 6 7.41 100 124
walking — 1h 30min — — 9.69 111 154
walking — 29min — — 6.01 113 136
walking — 22min — — 5.32 108 146
cycling — 35min — — 7.48 113 156
training Upper body 55min 2.66t 11 11.72 98 142
walking — 16min — — 4.82 107 135
cycling — 12min — — 5.49 126 151
mountain biking — 31min — — 8.21 127 159
cycling — 29min — — 6.83 120 160
walking — 24min — — 4.8 98 120
walking — 23min — — 4.96 102 124
walking — 45min — — 5.13 94 112
walking — 56min — — 8.59 116 157
walking — 26min — — 5.92 114 132
walking — 26min — — 5.7 110 143
walking — 18min — — 6.32 121 167
walking — 19min — — 5.83 119 150
walking — 19min — — 4.21 90 118
walking — 33min — — 5.33 99 137
walking — 18min — — 4.67 101 123
walking — 41min — — 5.87 104 122
walking — 2h 41min — — 11.34 107 152
walking — 24min — — 5.04 102 134
cycling — 8min — — 4.42 108 125
walking — 1h 8min — — 10.89 116 177
walking — 27min — — 5.87 112 149
walking — 23min — — 5.38 107 146
training Full Body A 33min 1.72t 7 9.14 104 139
walking — 16min — — 4.51 99 123
walking — 53min — — 5.55 96 121
walking — 16min — — 4.59 101 117
walking — 19min — — 4.69 100 120
walking — 14min — — 4.88 111 139
walking — 1h 16min — — 7.74 106 136
training Full Body A 18min 1.7t 7 5.31 101 125
walking — 1h 10min — — 7.34 105 133
walking — 54min — — 5.74 98 142
walking — 24min — — 4.91 101 122
walking — 13min — — 4.48 102 131
walking — 21min — — 4.88 101 140
walking — 49min — — 5.81 99 130
walking — 17min — — 4.99 109 130
training Full Body A 58min 3.02t 15 11.82 98 136
walking — 16min — — 4.19 91 114
walking — 53min — — 6.97 107 148
walking — 19min — — 4.19 89 122
training Full Body A 32min 2.31t 8 8.24 93 130
training Full Body A 31min 2.79t 10 7.91 92 124
walking — 17min — — 4.53 99 121
walking — 38min — — 4.52 88 113
activity — 13min — — 4.42 99 130
walking — 15min — — 4.56 101 118
kayaking — 2h 14min — — 15.09 103 146
walking — 16min — — 4.66 102 147
walking — 35min — — 5.35 100 120
walking — 1h 0min — — 7.63 109 147
walking — 1h 12min — — 8.26 110 132
walking — 14min — — 4.5 100 115
walking — 1h 33min — — 11.33 116 165
walking — 31min — — 7.44 121 154
walking — 36min — — 6.46 110 149
walking — 19min — — 5.05 105 149
walking — 22min — — 5.89 114 150
walking — 16min — — 6.17 123 159
walking — 13min — — 4.97 113 138
hiking rucking — 34min — — 7.9 121 153
walking — 36min — — 5.55 101 138
walking — 22min — — 7.3 125 170
walking — 18min — — 5.62 116 144
walking — 22min — — 4.92 101 143
walking — 15min — — 6.72 133 162
walking — 28min — — 6.66 118 149
walking — 24min — — 5.43 109 137
walking — 24min — — 6.9 121 164
walking — 21min — — 5.42 111 137
walking — 21min — — 5.74 117 136
walking — 18min — — 5.46 115 147
training Calisthenics Full Body 55min 2.63t 16 7.33 108 147
walking — 24min — — 5.85 113 155
walking — 22min — — 5.23 106 147
walking — 16min — — 5.02 111 135
training Workout A 39min 3.33t 13 9.53 99 135
walking — 15min — — 5.62 122 160
hiking rucking — 18min — — 5.52 114 148
spin — 29min — — 6.7 114 165
training Arms 58min 3.17t 16 7.52 109 150
walking — 18min — — 5.64 119 149
walking — 15min — — 4.42 100 126
walking — 36min — — 6.71 114 157
training Calisthenics Full Body 32min 2.82t 13 8.56 101 136
walking — 49min — — 6.73 107 142
walking — 15min — — 4.84 108 136
walking — 39min — — 7.11 114 154
walking — 33min — — 6.52 111 147
walking — 22min — — 5.88 116 136
walking — 18min — — 4.72 101 128
walking — 1h 9min — — 7.82 108 131
walking — 52min — — 6.47 103 133
walking — 27min — — 5.56 108 135
walking — 25min — — 5.69 111 144
walking — 34min — — 7.78 120 159
walking — 10min — — 5.02 121 136
walking — 58min — — 7.9 112 146
walking — 16min — — 5.29 114 141
walking — 1h 19min — — 9.19 112 139
activity — 13min — — 5.62 122 158
activity — 33min — — 6.75 115 147
activity — 16min — — 5.24 112 142
walking — 31min — — 6.6 113 151
walking — 21min — — 5.25 104 145
walking — 1h 1min — — 10.17 121 153
walking — 19min — — 4.79 101 135
training Calisthenics Full Body 17min 2.82t 13 4.84 101 131

Estimated one-rep max

Lift Muscle Sessions Best kg Earlier peak kg Recent peak kg Change kg
Bench Press (Barbell) chest 64 64.74 56.82 64.74 +7.9
Bicep Curl (Dumbbell) biceps 42 33.25 22.43 33.25 +10.8
Dumbbell Row lats 38 53.05 36.55 53.05 +16.5
Seated Palms Up Wrist Curl forearms 19 35.14 20.94 35.14 +14.2
Bicep Curl (Barbell) biceps 15 33.25 31.41 33.25 +1.8
Incline Bench Press (Barbell) chest 14 51.17 44.30 51.17 +6.9
Chest Dip chest 12 79.93 76.52 79.93 +3.4
Pull Up (Band) lats 10 50.69 35.91 50.69 +14.8
Seated Overhead Press (Barbell) shoulders 9 36.79 32.97 36.79 +3.8
Squat (Barbell) quadriceps 9 73.15 73.15 56.88 -16.3
Deadlift (Barbell) glutes 7 88.48 73.15 88.48 +15.3
Bench Press - Close Grip (Barbell) triceps 5 56.10 45.37 56.10 +10.7
Lateral Raise (Dumbbell) shoulders 5 8.47 8.30 8.47 +0.2
Overhead Press (Barbell) shoulders 4 36.93 35.67 36.93 +1.3

Working sets by muscle

  • chest 461
  • biceps 152
  • lats 133
  • abdominals 121
  • shoulders 98
  • quadriceps 86
  • full body 83
  • upper back 52
  • forearms 50
  • glutes 49
  • calves 43
  • triceps 9
  • cardio 6
Date Weight kg Body fat % Neck cm Shoulders cm Chest cm Left bicep cm Right bicep cm Left forearm cm Right forearm cm Waist cm Hips cm Left thigh cm Right thigh cm Left calf cm Right calf cm
60.1 14.0 35.5 45.0 84.0 29.0 30.5 25.5 25.0 71.5 90.0 47.5 48.0 35.0 35.0
59.8 — — — — — — — — — — — — — —
60.0 — — — — — — — — — — — — — —
59.0 — — — — — — — — — — — — — —
60.0 — — — — — — — — — — — — — —
59.0 — — — — — — — — — — — — — —
58.0 — — — — — — — — — — — — — —
57.0 — — — — — — — — — — — — — —
Blood count How many of each kind of cell are in the blood, and how big they are. Range
Red blood cells 10⁴/mm³ The cells that carry oxygen around the body. 514 514400539
Hemoglobin g/dL The iron-containing protein that actually binds the oxygen. Low means anemia. 15.4 15.413.116.3
Hematocrit % What share of blood volume is red cells rather than plasma. 48.8 48.838.548.9
MCV fL Average size of a red blood cell. Large can point to a B12 or folate shortfall, small to iron. 95.0 95.080100.9
MCH pg Average amount of hemoglobin per red blood cell. 30.0 30.027.934.5
MCHC % Hemoglobin concentration within each red blood cell. 31.6 31.631.435.5
White blood cells /mm³ Immune cells. Rises with infection and inflammation. 7750 775031008499
Platelets 10⁴/mm³ The fragments that let blood clot. 26.2 26.214.532.9
Lipids Fats in the blood. The main long-term cardiovascular risk markers. Range
Total cholesterol mg/dL All cholesterol in the blood. Less informative on its own than the LDL/HDL split below. 153 153140199
LDL cholesterol mg/dL The one that deposits in artery walls. The single most important number here for long-term heart risk. 99 9960119
HDL cholesterol mg/dL Carries cholesterol back to the liver. Higher is generally better. 44 4440
Triglycerides mg/dL Circulating fat, very sensitive to what you ate recently and to alcohol. 66 6630149
non-HDL cholesterol mg/dL Total minus HDL — everything that can contribute to plaque, in one number. 109 10966149
Apolipoprotein B mg/dL — next test Counts atherogenic lipoprotein particles more directly than LDL cholesterol. Planned for the next blood draw. — —
Lipoprotein(a) nmol/L — next test A mostly inherited cardiovascular-risk marker. A one-time adult baseline is usually enough. — —
Metabolic How the body is handling sugar. Range
Fasting glucose mg/dL Blood sugar after an overnight fast. 89 897099
HbA1c % Share of hemoglobin that has sugar stuck to it — a running average of blood sugar over about three months. 5.2 5.25.5
Urine glucose Sugar spilling into urine. Should be negative. Negative Negative
Fasting insulin μIU/mL — next test Insulin after an overnight fast, interpreted alongside fasting glucose. Planned for the next blood draw. — —
HOMA-IR — next test An estimate of insulin resistance calculated from fasting glucose and fasting insulin. — —
Inflammation Signals of systemic inflammation. Range
High-sensitivity CRP mg/L — next test A sensitive systemic-inflammation marker, best measured when healthy and rested rather than after hard training or an infection. — —
Iron & nutrients Stored iron and nutrients that affect energy, recovery and bone health. Range
Vitamin D (25-OH) ng/mL — next test The standard blood measure of vitamin D status. Useful for setting a baseline before changing supplementation. — —
Ferritin ng/mL — next test Stored iron. Interpret with the rest of the iron panel because inflammation can raise it. — —
Total iron-binding capacity μg/dL — next test How much iron the blood could carry; used with serum iron to calculate transferrin saturation. — —
Transferrin saturation % — next test The share of iron-binding sites currently occupied, providing context for ferritin. — —
Thyroid & hormones Hormones relevant to metabolism, recovery and male health. Range
TSH μIU/mL — next test The pituitary signal controlling thyroid output. The usual first-line thyroid marker. — —
Free T4 ng/dL — next test Unbound thyroxine, interpreted together with TSH. — —
Total testosterone ng/dL — next test Optional male-hormone baseline. Draw fasting early in the morning and repeat only if unexpectedly low. — —
SHBG nmol/L — next test The main testosterone-binding protein, needed with albumin to estimate free testosterone. — —
Calculated free testosterone pg/mL — next test Estimated biologically available testosterone calculated from total testosterone, SHBG and albumin. — —
Liver & proteins Enzymes that leak into the blood when the liver is stressed, plus the proteins it makes. Range
Total bilirubin mg/dL Pigment from broken-down red blood cells, cleared by the liver. 0.7 0.70.31.0
AST (GOT) U/L Enzyme found in liver and muscle. Hard training alone can push it up. 21 2130
ALT (GPT) U/L More liver-specific than AST. The main marker for fatty liver. 11 1130
γ-GTP U/L Rises with alcohol intake and bile duct problems. 18 1850
ALP (IFCC) U/L Enzyme from liver, bile ducts and bone. 77 7736118
LDH U/L Released whenever cells of almost any kind are damaged. Non-specific. 162 162120245
Total protein g/dL — out of range All protein in blood serum. Dehydration at the time of the draw pushes it up. 8.0 8.06.57.9
Albumin g/dL The main blood protein, made by the liver. A general marker of nutrition and health. 5.2 5.23.9
A/G ratio Albumin divided by the other serum proteins. 1.9 1.91.22.2
Amylase U/L Digestive enzyme from the pancreas and salivary glands. 90 9039134
Kidney Waste products the kidneys are meant to clear, and how fast they clear them. Range
Creatinine mg/dL Muscle waste product cleared by the kidneys. More muscle means a naturally higher reading. 0.92 0.921.0
Urea nitrogen mg/dL Waste from protein breakdown. A high-protein diet raises it without anything being wrong. 13.2 13.2820
eGFR mL/min/1.73m² Estimated filtration rate — how fast the kidneys clean the blood. Calculated from creatinine, age and sex. 83.4 83.460
Cystatin C mg/L — next test An alternative kidney-filtration marker less affected by muscle mass and creatine than serum creatinine. — —
Uric acid mg/dL High levels can crystallise in joints and cause gout. 4.6 4.62.17.0

Sources

Panel Clinic Age Date
Annual health check MY Medical Clinic, Shibuya 26.9
Heart (echocardiogram) Ultrasound measurements of the heart's chambers, walls and valves. Range
Left atrium (LAD) mm Diameter of the left atrium. Enlargement is an early sign of chronic pressure load. 25.8 25.81940
Aortic root (AOD) mm Diameter of the aorta where it leaves the heart. 27.4 27.42037
LV diameter, relaxed (LVDd) mm Width of the main pumping chamber when full. 42.5 42.53254
LV diameter, contracted (LVDs) mm Width of the main pumping chamber at the end of a squeeze. 26.8 26.82239
Septum thickness (IVS) mm Thickness of the wall between the two ventricles. 8.2 8.2612
LV wall thickness (LVPW) mm Thickness of the left ventricle's back wall. Thickening is how the heart responds to sustained high pressure. 8.4 8.4812
Fractional shortening % How much the ventricle narrows with each beat. 36.9 36.925
Ejection fraction % Share of blood pushed out of the left ventricle per beat. The headline number of any echo. 67.2 67.25088
Mitral E wave m/s Speed of blood filling the ventricle early in relaxation. 0.81 0.810.71.0
Mitral A wave m/s Speed of the top-up flow when the atrium contracts. 0.62 0.620.450.7
E/A ratio E divided by A. Falls below 1 when the ventricle stiffens with age. 1.3 1.31.01.5
Deceleration time ms How long the early filling flow takes to slow down. 203 203160240
e′ (tissue Doppler) cm/s Speed of the heart muscle itself relaxing, independent of pressure. 14.9 —
E/e′ Estimates filling pressure inside the left ventricle. Under 8 is unambiguously normal. 5.42 5.4214
Aortic valve Vmax m/s Peak speed of blood leaving through the aortic valve. Rises if the valve narrows. 1.63 1.632.0
Tricuspid regurgitation Vmax m/s Speed of the small backflow through the tricuspid valve, used to estimate lung artery pressure. 2.1 —

Sources

Panel Clinic Age Date
Echocardiogram MY Medical Clinic, Shibuya 27.1

Findings

Finding Result Date
Left atrium Not enlarged
Left ventricular hypertrophy None
LV wall motion Normal
Septal defects (ASD / VSD) None apparent
LVOT obstruction None apparent
Mitral regurgitation Trivial
Aortic regurgitation None
Tricuspid regurgitation Trivial to mild
Pulmonary regurgitation Trivial
Chest X-ray No abnormal findings
Hearing (1000 Hz / 4000 Hz) No abnormal findings

Screening measurements

The rest of the annual check's physical portion: the two measurements it takes that nothing else here records. Scale and tape readings are not among them — the Body tab tracks weight, body fat and waist continuously, and a single clinic morning a year adds nothing to a series measured weekly.

Vitals Blood pressure, measured once, sitting. The only reading on this page that is not taken continuously by something else, and the reason this appendix exists at all. Range
Blood pressure (systolic) mmHg Pressure in the arteries while the heart beats. 126 126129
Blood pressure (diastolic) mmHg Pressure between beats, while the heart refills. 69 6984
Senses Screening checks of sight, decimal acuity — 1.0 is the reference. Hearing is tested the same morning but comes back as a verdict rather than a number, so it sits in the Findings table above. Range
Vision (right) Uncorrected visual acuity, decimal notation. 1.0 is roughly 20/20. 1.0 1.01.0
Vision (left) Uncorrected visual acuity, decimal notation. 1.0 is roughly 20/20. 1.2 1.21.0

Sources

Panel Clinic Age Date
Echocardiogram MY Medical Clinic, Shibuya 27.1
Annual health check MY Medical Clinic, Shibuya 26.9