EASY ONLY — partial
Resting hr 68. Slightly off your normal — recovered enough to move, not to push. Keep it easy today and skip the bonus day.
Today · 5 Oct
30 min, or swap for any 20 minute Grade C session
The number that matters
Now tracked - log your sets in the Strength section below
Why this session
Strength. About 30 minutes of squats, lunges, step ups, calf raises and core work.
Running at 210 pounds puts real load through your joints. Stronger hips, glutes and calves absorb that load so your knees and shins do not have to. It also protects muscle while you lose weight, so you lose fat and not the engine underneath it.
Controlled. Two or three sets you can do with good form, not to failure.
Strength, or hills
as planned30 min of squats, lunges, step ups and calf raises. Hill repeats substitute well if you would rather be outside.
Hill marching drives the same glutes and calves and adds aerobic work, though it misses the single-leg loading.
body battery 66, about as good as your days get
Moving the right way over the last two weeks: REM ▲1%.
Rebuilt 6 September from the full record, not the last five years.
days to the half marathon, 13 February 2027
target 2:15 · personal best 2:08, Miami 2017
run at 165 to 175, continuous, walk only as needed
The ladder
5 Oct
6.1 mi
build · 11 wk
12 Oct
6.8 mi
build · 12 wk
19 Oct
7.5 mi
build · 13 wk
26 Oct
5.7 mi
down · 10 wk
2 Nov
8.2 mi
build · 14 wk
9 Nov
8.9 mi
build · 15 wk
Every week
Sunday
Long run · The only one that cannot move.
Tuesday
Strength · 25 min. On the calendar, not by feel.
Wednesday
Easy run · 3 mi at 165 to 175.
Friday
Strength plus 2 mi · 25 min lifting, easy 2 after.
Three rules
Five sessions is the ceiling
All four of your 25-plus session months were followed by a collapse to 8 or fewer. August was 27.
In January, long run plus one is a full week
January averages 4.6 sessions across five years and it is where the peak build lands. Two sessions in a January week is a pass, not a failure.
Never skip Sunday
Miss anything else.
Strength · Wolverine (dumbbells)
Legs day · dumbbells + bench
Goblet squat
4 x 10
Bulgarian split squat
3 x 10 each leg
DB Romanian deadlift
3 x 10
DB calf raise
4 x 15
Plank complex, front and both sides
3 x 40 sec
Upper day · dumbbells + bench
Incline DB press
4 x 8-10
One-arm DB row
4 x 10 each side
Seated DB shoulder press
3 x 8-10
Lateral raise
3 x 12-15
DB curl and overhead triceps
3 x 10-12 each
Two dumbbell days on top of the runs - legs, then upper for the V-taper. No percentages: pick a weight you reach the top of the rep range with at about RPE 7, two or three reps in hand, and add load or a rep when every set feels easy. On a cut the job is to keep the muscle, not grind for a max. Full demos and per-set logging are in the Strength tab.
Protocol
done
Last tirzepatide dose
Weight bottomed at 203.7 on 28 Aug, five days later, then flattened. Resting HR fell 57.9 to 55.9, which is the drug leaving rather than fitness arriving.
next
Retatrutide, low dose
Target 190 to 195, then stop. This is the weight where every previous attempt reversed, which is the reason for using it here.
planned
Microdose tirzepatide plus training
Start at the floor, 2.5 mg every 14 days, hold four weeks, tighten only if the seven day average drifts. No trial has ever tested a maintenance microdose, so your own weight curve is the only instrument.
pending
Maintenance restart line
Pick the number now rather than in the moment. Seven day average above it for two straight weeks means the dose goes up.
What is being watched
Resting HR
Re-baseline the zones at week 3. Retatrutide raises it 3 to 7 bpm and that will read as lost fitness when it is not.
Overnight oxygen
The monitor knows your baseline and the June seasonal dip. You are off the only drug licensed for sleep apnea, so this is live.
Strength loads and waist
Standing in for the DXA you are not doing. Muscle loss shows up as weaker lifts before it shows up anywhere you can see.
Planned session on top, what you actually did underneath. Running and walking are counted separately, so a walk is never credited as a run.
Week of Sep 14
Week of Sep 21
Week of Sep 28
Week of Oct 5
Week of Oct 12
Week of Oct 19
Week of Oct 26
Your recent sessions and what each one earned you. Swapping a session is fine and gaps are built into the plan, so this only shows the days you showed up.
Mon 5 Oct · planned strength
Strength still to do
Nothing logged yet today. 30 min, or swap for any 20 minute Grade C session
Sun 4 Oct · planned long session
Long session, 50.7 of 74 min
Short of target. A short session still counts, and it beats the one you skip.
50.7 min on feet · 25.8 min of real running · controlled bout 9.2 min at 158 bpm · 3.19 mi, inside the 10% single-session band · training load 36
25.3 min in zones 4 and 5
Fri 2 Oct · planned strength
Swapped strength for a walk
Useful aerobic work and it costs nothing. It is not strength though, and strength is what protects your knees and shins at 210 lb. Nothing is owed forward - just slot a strength day back in when it suits you.
41.3 min on feet · training load 12
Sun 27 Sep · planned long session
Long session, done
67.5 min against a 74 min target with the running held under 162. The session working exactly as designed.
67.5 min on feet · 22.9 min of real running · controlled bout 11.6 min at 154 bpm · 2.32 mi, inside the 10% single-session band · training load 55
20.4 min in zones 4 and 5
Fri 25 Sep · planned easy run/walk
Easy run/walk, done
46.3 min against a 45 min target with the running held under 162. The session working exactly as designed.
46.3 min on feet · 32.2 min of real running · controlled bout 12.2 min at 154 bpm · 3.08 mi, inside the 10% single-session band · training load 35
17.8 min in zones 4 and 5
Mon 21 Sep · planned easy run/walk
Easy run/walk, done
44.1 min against a 45 min target with the running held under 162. The session working exactly as designed.
44.1 min on feet · 30 min of real running · controlled bout 10 min at 155 bpm · 2.95 mi, inside the 10% single-session band · training load 41
22.6 min in zones 4 and 5
Sun 20 Sep · planned long session
Long session, done
82.6 min against a 74 min target with the running held under 162. The session working exactly as designed.
82.6 min on feet · 50 min of real running · controlled bout 10 min at 154 bpm · 5.22 mi, inside the 10% single-session band · training load 69
29.4 min in zones 4 and 5
| Date | Longest session | Approx | Status |
|---|---|---|---|
| 1 Oct | 50 min | 3 mi | Met |
| 15 Nov | 75 min | 5 mi | Met |
| 1 Jan | 105 min | 8 mi | Pending |
| 17 Jan | 135 min | 10 to 11 mi | Pending |
Zones, training effect and load come straight off the watch. Z4+5 is time spent above the aerobic ceiling; on a base-building block you want that small.
| Date | Type | Total | Run | Walk | Longest bout | Run HR | Max HR | Z4+5 | Effect | Load | Cal |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 4 Oct | Running | 51 | 25.8 | 23.5 | 9.2 | 157.7 | 171 | 25.3 | 2.9 | 36 | 395 |
| 2 Oct | Walking | 41 | 0.0 | 40.9 | 0.0 | — | 117 | — | 1.6 | 12 | 243 |
| 27 Sep | Running | 33 | 0.1 | 27.5 | 0.0 | 126.0 | 154 | — | 1.9 | 17 | 234 |
| 27 Sep | Running | 18 | 11.2 | 6.7 | 1.5 | 165.5 | 174 | 13.4 | 2.2 | 23 | 170 |
| 27 Sep | Running | 17 | 11.6 | 5.0 | 11.6 | 154.0 | 168 | 7 | 2.0 | 15 | 131 |
| 25 Sep | Running | 46 | 32.2 | 14.1 | 12.2 | 153.8 | 166 | 17.8 | 2.7 | 35 | 386 |
| 21 Sep | Running | 44 | 30.0 | 14.1 | 10.0 | 155.3 | 169 | 22.6 | 2.6 | 41 | 378 |
| 20 Sep | Running | 83 | 50.0 | 32.6 | 10.0 | 154.0 | 175 | 29.4 | 3.4 | 69 | 684 |
| 17 Sep | Running | 45 | 31.4 | 14.0 | 11.4 | 154.5 | 169 | 20.9 | 3.3 | 62 | 412 |
| 15 Sep | Running | 45 | 30.1 | 15.1 | 10.1 | 154.7 | 173 | 19.6 | 2.9 | 42 | 381 |
| 13 Sep | Running | 71 | 48.0 | 22.8 | 8.0 | 159.5 | 186 | 43.3 | 3.4 | 70 | 638 |
| 11 Sep | Running | 46 | 27.1 | 18.7 | 7.0 | 152.0 | 162 | 15.4 | 3.0 | 44 | 384 |
Volume is not the metric. Two numbers gate the race: the longest run bout you can hold under 150 bpm, and the longest aerobic session you have done in the last 30 days.
Your controlled bout right now is 12.2 min — that is the number driving the prescription, and the plan only ever reads a 30 day window. For context, the longest you have held under 150 bpm in the last 90 days was 18.1 min on 2026-07-15, at 162 bpm. A lower number now is not a regression, it is a shorter window after a gap.
| Week | Days | Min | Run min | Longest | Best bout | Load |
|---|---|---|---|---|---|---|
| 20 Jul | 2 | 77 | 0.1 | 45.2 | — | 29 |
| 27 Jul | 2 | 102 | 0.2 | 0 | 0.2 | 41 |
| 03 Aug | 5 | 170 | 62.6 | 41.2 | 2 | 214 |
| 10 Aug | 5 | 214 | 66.4 | 53.3 | 2 | 155 |
| 17 Aug | 5 | 172 | 41 | 47.8 | 5 | 120 |
| 24 Aug | 6 | 257 | 115.3 | 61.5 | 5 | 157 |
| 31 Aug | 6 | 239 | 80.5 | 47.6 | 5 | 224 |
| 07 Sep | 4 | 212 | 125.1 | 70.8 | 8 | 204 |
| 14 Sep | 3 | 173 | 111.5 | 82.6 | 11.4 | 173 |
| 21 Sep | 3 | 158 | 85.1 | 46.3 | 12.2 | 131 |
| 28 Sep | 2 | 92 | 25.8 | 50.7 | 9.2 | 48 |
| 05 Oct | 0 | 0 | 0 | 0 | — | 0 |
| Date | Min | Approx | Status | Read |
|---|---|---|---|---|
| 1 Oct | 50 | 3 mi | met | Already there. |
| 15 Nov | 75 | 5 mi | met | Already there. |
| 1 Jan | 105 | 8 mi | on track | 22 more min at the current rate of +3.43 min/wk is about 7 weeks, and you have 12.6. |
| 17 Jan | 135 | 10 to 11 mi | needs a steeper curve | 52 more min at the current rate of +3.43 min/wk is about 15 weeks, and you have 14.9. |
Not enough comparable easy sessions yet.
Four kinds of session, plus one for the road. Nothing else.
The plan's Strength day, made real. Tap a demo to see the movement; log what you actually did - the trend under each move is your progress. Two workouts: joint-armor for running, and a full-body dumbbell session for overall strength.
1 strength session logged
legs day · dumbbells + bench
The Wolverine lower day, built for dumbbells and a bench. Running is your endurance leg work, so this stays tight: a squat pattern, a single-leg lift, a hinge, calves and core. Pick a weight you reach the top of the rep range with at about RPE 7 - two or three reps left - and add load when every set feels easy.
Target 4 × 10one DB at chest
Hold one DB vertical against your chest. Sit straight down between your hips, elbows inside your knees at the bottom, drive up through your heels. This is your main leg strength lift - the one to add weight to first.
No sets logged yet today.
Target 3 × 10 / sideDBs
Back foot elevated on the bench, front shin close to vertical. This is the lift that transfers to running - one leg at a time, no favouring the strong side.
No sets logged yet today.
Target 3 × 10DBs
Soft knees, push your hips back and slide the DBs down your thighs. Feel the hamstrings load, then stand tall and squeeze. Flat back throughout - this is what protects the knee under running load.
No sets logged yet today.
Target 4 × 15DBs at sides
A DB in each hand. Rise onto the balls of your feet, pause at the top, lower slow for a full stretch. The slow lower is what armors the achilles for running.
No sets logged yet today.
Target 3 × 40 sec x3bodyweight
Front, left side, right side without resting between positions.
No sets logged yet today.
upper day · dumbbells + bench
The Wolverine upper day - the V-taper session. Incline press, row, overhead press and side delts for width, then arms. Leave a rep in hand on every set: on a cut the job is to keep the muscle, not grind to failure.
Target 4 × 8-10DBs, bench ~30 deg
Bench at a low incline. Press up and slightly together, lower to the sides of your upper chest with control. Your main press - add weight here first.
No sets logged yet today.
Target 4 × 10 / sideDB + bench
One hand and knee on the bench, flat back. Pull the DB to your hip, not your shoulder, let it stretch at the bottom. This builds the width behind the taper.
No sets logged yet today.
Target 3 × 8-10DBs, bench upright
Bench upright for back support. Press overhead without banging the DBs together, lower to ear height. Ribs down, do not arch the low back.
No sets logged yet today.
Target 3 × 12-15light DBs
Lighter than you think. Lead with the elbows, raise to shoulder height, lower slow. This builds shoulder width - the Wolverine look lives here.
No sets logged yet today.
Target 3 × 10-12DBs
Elbows pinned to your sides, curl without swinging. Lower under control all the way to straight - the lowering half is half the work.
No sets logged yet today.
Target 3 × 10-12one DB, both hands
One DB held overhead with both hands, elbows pointing up and tucked. Lower behind your head, press back up. Keep the elbows from flaring out.
No sets logged yet today.
knee & achilles armor · bodyweight
Bodyweight work that protects a heavier runner's joints. Two or three sets each, good form, not to failure.
Target 3 × 12bodyweight
Sit back like into a chair, knees tracking over your toes, chest tall. Go as deep as you can control, no deeper.
No sets logged yet today.
Target 3 × 8 / sidebodyweight or light DBs
Long step, back knee toward the floor, front shin vertical. This is where running strength actually lives - one leg at a time.
No sets logged yet today.
Target 3 × 8 / sidebodyweight
Drive through the whole foot on the box, stand tall, then drive the opposite knee up. Control the way down - don't fall off the step.
No sets logged yet today.
Target 3 × 15bodyweight
Up onto the balls of your feet, pause at the top, lower slowly. The slow lower is what armors the achilles against running load.
No sets logged yet today.
Target 3 × 10DBs or barbell
Soft knees, push your hips back, weights close to your legs. Feel the hamstrings stretch, then stand tall. Back stays flat throughout.
No sets logged yet today.
Target 3 × 10 / sidebodyweight
One foot planted, other leg out straight, drive the hips up with the glute - not the low back. Squeeze at the top for a beat.
No sets logged yet today.
Target 3 × 10 / sidebodyweight
Low back pressed flat into the floor the whole time. Lower opposite arm and leg slowly, then switch. If your back arches, shorten the range.
No sets logged yet today.
dumbbell + incline/flat bench · overall strength
A balanced full-body session with your dumbbells and bench - chest, back, shoulders, arms, legs and core. Pick a weight you can move with clean form for the target reps, add a little when all sets feel easy.
Target 3 × 10DBs, bench ~30°
Bench set to a low incline. Press up and slightly together, lower the DBs to the sides of your upper chest with control. Don't clank them at the top.
No sets logged yet today.
Target 3 × 10DBs, flat bench
Flat bench, feet planted. Lower to mid-chest until you feel the stretch, then drive up. Wrists stacked over elbows the whole way.
No sets logged yet today.
Target 3 × 10 / sideDB + bench
One hand and knee on the bench, flat back. Pull the DB to your hip, not your shoulder, and let it stretch at the bottom. Don't twist.
No sets logged yet today.
Target 3 × 10DBs, bench upright
Bench upright for back support. Press overhead without banging the DBs together, lower to ear height. Ribs down, don't arch the low back.
No sets logged yet today.
Target 3 × 12light DBs
Lighter than you think. Lead with the elbows, raise to shoulder height, lower slow. This one builds width - leave the ego weight on the floor.
No sets logged yet today.
Target 3 × 12DBs
Elbows pinned to your sides, curl without swinging. Lower under control all the way to straight - the lowering half is half the work.
No sets logged yet today.
Target 3 × 12one DB, both hands
One DB held overhead with both hands, elbows pointing up and tucked. Lower behind your head, press back up. Keep the elbows from flaring out.
No sets logged yet today.
Target 3 × 12one DB at chest
Hold one DB vertical against your chest. Sit straight down between your hips, elbows inside your knees at the bottom, drive up through your heels.
No sets logged yet today.
Target 3 × 10DBs
Soft knees, push your hips back and slide the DBs down your thighs. Feel the hamstrings load, then stand tall and squeeze. Flat back throughout.
No sets logged yet today.
Target 3 × 15DBs at sides
A DB in each hand at your sides. Rise onto the balls of your feet, pause at the top, lower slow for a full stretch. Add a step edge for more range.
No sets logged yet today.
Target 3 × 15 / sideone DB
One DB in one hand, other hand behind your head. Bend toward the weighted side, then pull straight back up with the opposite oblique. No twisting.
No sets logged yet today.
A self-adjusting 3 → 20 strict pull-up plan. Log your honest best set of strict pull-ups and the plan moves itself - phase, prescribed sets and Grease-the-Groove numbers all regenerate from your current max, so like the run plan you're never “behind”.
Every 3-5 lb off is roughly +1 rep. Your weight loss is doing part of the work - protect the muscle with protein + the strength moves so it's fat you're dropping, not pulling power.
Strict max
3
starting point
Goal
20
17 to go
Bodyweight
207 lb
the tailwind
Two real sessions a week of the movements below (this is your 1x -> 2x jump). Nothing to failure - control every rep. Plus Grease-the-Groove chin-up singles through the day, always fresh.
Exit Base at ~5-6 clean strict reps -> Volume phase.
Log today's work · tap a demo to animate it. Logging your strict pull-up set is what advances the plan.
Dead hang, no kip. Pull the bar to your collarbone, chin clears, lower under control. THIS is the number the plan tracks - log your honest best set.
No sets logged yet today.
Dead hang, arms straight. Pull your shoulder blades DOWN and back to lift your body an inch - no elbow bend. Teaches the initiation most people skip and it protects the shoulder.
No sets logged yet today.
Jump or step to chin-over-bar, then lower for a slow 4-5 count. You're ~40% stronger lowering than pulling, so this is the safest way to overload. Stop the set when you can't control ~4s.
No sets logged yet today.
Loop a band over the bar and under your feet/knee. Full range, clean reps. Move to a thinner band as it gets easy - that's your progression toward unassisted.
No sets logged yet today.
Bar at hip height, body straight, heels on the floor. Pull your chest to the bar, squeeze, lower slow. Lower the bar to make it harder. Builds the mid-back your pull-up needs.
No sets logged yet today.
Just hang, shoulders slightly active (not fully passive). Log seconds. Accumulate ~90s total across a few holds - builds grip and decompresses. Warm up with this, don't yank cold.
No sets logged yet today.
On your back, low back pressed flat, arms and legs off the floor. Log seconds. A tight midline is why strict pull-ups don't turn into a swing - a real limiter people miss.
No sets logged yet today.
Palms toward you (or neutral). Your strongest grip - use it for Grease-the-Groove micro-sets through the day, always fresh, never near failure. Cap the volume if the inner elbow complains.
No sets logged yet today.
Phase 1 - Base (max < 5). The part the famous programs skip: they all assume you can already do ~5. Negatives (lower 4-5s) are the #1 builder - you're ~40% stronger lowering than pulling, so you overload safely. Add scapular pulls, band-assisted reps, inverted rows, dead hangs and hollow holds, 2x/week. Exit at ~5-6 clean strict.
Phase 2 - Volume (5-14). Two real sessions a week of Recon-Ron style 5-set descending work (never to failure), plus Grease-the-Groove: chin/neutral sets of ~half your max, 5-10x through the day, always fresh. Frequency beats one weekly failure session for rep gains and is far kinder to a 41-year-old's elbows. True max-test every ~2 weeks; deload every 4-6 weeks.
Phase 3 - Peak (15-19). The last 5 reps come from strength above bodyweight: weighted pull-ups 4-6 x 3-5, plus one density day. Retest every 2-3 weeks.
Rotate grips across the week - neutral is the friendliest, it carries most of the volume; alternate with pronated and supinated. No kipping, ever - strict only, control the lower. Initiate from an active scapula, never yank out of a dead passive hang. Warm up with band pull-aparts + scap pulls. If the inner elbow (golfer's elbow) or biceps tendon niggles: cut chin-up volume, shift to neutral, drop a week - don't train through it.
Plan ~6-10 months 3 -> 20, faster end because of the weight loss. The 15 -> 20 stretch is the hardest and slowest. The "20 pull-ups in 6 weeks" claims are for people who already start near 12.
Measured from running samples only, so walk breaks never pollute the numbers. Compared against 169 predominantly running sessions from your career at a similar pace.
Cadence
155.9 spm
5.5 vs career (150.4)Steps per minute. Rises with pace. The popular 180 target has no good evidence behind it for slower runners.
Vertical oscillationtop 30%
7.5 cm
▲ 0.6 vs career (6.9)How far your body travels up and down each step. Lower is less wasted work, and it matters more at 210 lb.
Vertical ratiotop 95%
9.6 %
▲ 1.6 vs career (8)Bounce measured against how far each stride carries you. The closest thing here to a pure efficiency score.
Ground contacttop 95%
295.2 ms
▼ 18.5 vs career (313.7)How long each foot stays on the ground. Falls as you speed up, so read it next to pace, not alone.
Stride length
77.5 cm
8.5 vs career (86)How far each step carries you. Mostly a function of speed and leg length.
L/R balance
47 % left
0.8 vs career (47.8)Share of ground contact on the left foot. 50 is even.
Mechanics track pace, so the only fair comparison holds pace constant. Your form is close to a fixed trait: what has changed across eight years is fitness and body mass, not how you move.
| Pace band | Era | n | Vert osc | Vert ratio | Ground contact | Cadence | Avg HR |
|---|---|---|---|---|---|---|---|
| 9 to 11 | 2019-20 | 22 | 7.2 | 7.5 | 259.9 | 154.7 | 176.6 |
| 2021-23 | 7 | 7.3 | 7.7 | 272.4 | 163.7 | 174.1 | |
| 2024-26 | 3 | 7.5 | 7.7 | 252.5 | 161 | 169.7 | |
| 11 to 13 | 2019-20 | 43 | 7.1 | 7.9 | 293 | 158.1 | 171.7 |
| 2021-23 | 28 | 7.1 | 8 | 309.1 | 150.4 | 161.1 | |
| 2024-26 | 24 | 7.1 | 7.8 | 298.4 | 147.1 | 160.8 | |
| 13 to 15 | 2019-20 | 6 | 6.7 | 7.9 | 332.1 | 145.6 | 159.2 |
| 2021-23 | 54 | 6.6 | 8.2 | 330.6 | 148 | 154.1 | |
| 2024-26 | 24 | 6.5 | 7.7 | 340.1 | 138.8 | 150.2 |
Functional breathwork, the Oxygen Advantage method. Started 12 Sep 2026. The measured variable is your overnight breathing rate, which both your devices already record, so this costs nothing to test and proves itself or it does not. Analysis, not medical advice.
This is the entire product the subscription apps sell. Breathe with the orb. 5.5 seconds in, 5.5 seconds out is resonance breathing, the rate where your heart and breathing rhythms line up.
Ready
Nose only. Ribs out to the sides, not the belly.
Five minutes is the dose. Personal resonance is somewhere between 4.5 and 6.5 seconds a phase; 5.5 is only the average until you test your own.
Five minutes a day, five days a week. That is the minimum effective dose and the entire commitment.
Your last 7 nights average 16.4 br/min, 0.1 under baseline. Still inside the noise band of 2.2, so it means nothing yet. Keep going.
Last 7 nights
16.4 br/min
baseline 16.5 over 9 nights
Noise floor
2.2 br/min
smaller changes are unprovable
Overnight HRV
28.8 ms
baseline 31.1
Nights in
23
judge it at 28
Fitbit Air nights only. The Garmin recorded 1395 nights at 15.2 br/min (sd 0.77) from 2022-07-25 to 2026-09-02, but it stopped the day before the Fitbit started, so no night was ever measured by both. The Fitbit reads about 1.3 br/min hotter. Those two series can never be compared, so this chart and every number above use the Fitbit against its own baseline. For context, 12 to 16 br/min is the normal adult band and both devices put you inside it.
At or above the target. Hold it. Sit still for ten minutes. Breathe normally through the nose, then after a normal exhale pinch your nose and time it to the first definite urge to breathe, not to your maximum. If the first breath after is a gasp, you held too long and the number is wrong. Retest every two to four weeks. Target is 40 seconds.
Latest
42 sec
target 40
Your hypothesis is that these numbers are caused by carrying extra weight and will improve as you approach 190 lb. The shaded band on each trace is the healthy range. Tested 6 Sep 2026 across 1,143 nights: 33 lb came off and the overnight oxygen did not move, so the weight hypothesis is not supported. The septoplasty history makes the nasal baseline a fixed quantity, so this is now monitored rather than chased.
Your last 30 nights average 95.74%, which is normal for you on this device once the calendar is taken out. Nothing to do.
30 night average
95.74 %
baseline 95.5
Lowest 5% of night
92.6 %
average of those nights
Nights under 88
0 %
nightly average below 88
30 night rolling average, adjusted for the month. Baseline 95.5 from your first 30 Fitbit nights (to October 2). Your nose is a known quantity after the septoplasty, so this watches for change rather than looking for a diagnosis. It says something only if the line drops 0.32 points and stays down.
Switched from the Garmin to the Fitbit on September 3. The Fitbit reads about 3.5 points higher and filters out the short dips the Garmin caught, so it gets a baseline of its own. Your 1,143 Garmin nights are not comparable to it and are not used here.
Blood oxygen watch
calibratingNew baseline is set. The first two week watch window has 2 of 14 nights; the oxygen tripwires arm when it fills. The heart rate flag below is live.
Sleep durationwatch
6.3 h · 14-day average
▼ 0.1 vs prior 14d · latest 6.4
From the Fitbit since September 3. It keeps scoring after you wake briefly, where the Garmin stopped at your first awakening. Duration reads the same on both, about 6.3 hours, so this line runs straight through the switch.
Blood oxygenin range
95.7 % · 14-day average
▼ 0.1 vs prior 14d · latest 96.2
Fitbit only, from September 3. It reads about 3.5 points above the Garmin did and is not comparable to your Garmin history, so the line starts fresh on the new device.
Lowest 5% of nightin range
92.1 % · 14-day average
▼ 1.1 vs prior 14d · latest 91.8
The low end of each night on the Fitbit. It filters out the short dips the Garmin used to catch, so this reads much higher than your old nightly lows and is watched for drift, not compared to them.
REM sleepin range
22.9 % · 14-day average
▲ 1 vs prior 14d · latest 24.7
Healthy is 21 to 31 percent. Fitbit only, from September 3. The Garmin read about 10 because it stopped scoring at your first awakening and missed the late night REM, so that history is not comparable and is left off this line.
Down 2.2 lb since your last weigh-in. One reading is hydration as much as anything, so watch the run of them.
Weight
199.4 lb
▼ 2.2 lb vs last reading
BMI
27.9
▼ 0.3 vs last reading
Body fat
23.7 %
Acceptable
Skeletal muscle
49.2 %
Standard
Muscle mass
144.3 lb
Excellent
Visceral fat
10
Standard
Subcutaneous fat
20.8 %
High
Body water
55 %
Standard
Protein
17.4 %
Standard
Bone mass
7.6 lb
Standard
BMR
1858 kcal
Standard
Since tirzepatide started, 8 May
Down 39.6 lb, 239 to 199.4. How much of that was fat rather than muscle, this scale cannot tell you. Its bioimpedance has read 521 to 537 ohms across 490 weigh-ins and a 40 lb range, a spread of half a percent, so every panel number above except weight and BMI is your weight with a constant applied. Body fat tracks weight at r = 0.998.
423 readings on this scale since November 2021. Today is a new low.
Smart-scale (bioimpedance) reading from 2026-10-04. Good for the trend between readings, not an exact number, so watch the direction, not the decimal.
Body mass
207.0 lb
BMI None · fat None%
This is the axis the whole sleep experiment turns on. Target is about 190 lb.
Overnight heart ratein range
57.1 bpm · 14-day average
Holding · latest 57.0
The lowest sustained stretch of each night. It is your true floor, and the clearest sign base training is working when it falls. Garmin measured this directly until September 1; since September 2 it is the lowest tenth of the Fitbit sleep window, which is the same statistic. The line runs flat across the changeover. Your watch app’s own “resting heart rate” reads 8 to 12 bpm higher because it is a smoothed daily average, not a floor.
VO2 max
36 mL/kg/min
Fair for 41 · good starts at 42
Losing 20 lb alone moves this to about 40, because the number is measured per kilogram of you.
Stepsin range
5737.2 · 14-day average
▼ 1,867 vs prior 14d · latest 30
Goal 10,000. Counts toward general health outside training.
Stressin range
30.8 /100 · 14-day average
▼ 4.8 vs prior 14d · latest 51
Inferred from heart rate variability through the day. Read the trend, not one day.
Body battery peakin range
61.7 /100 · 14-day average
▼ 1.1 vs prior 14d · latest 75
How full the tank got. A peak that never clears 75 usually means sleep, not training.
0 sessions logged this week
Nothing here needs to be perfect. The plan already assumes you will miss weeks, travel and come back. The only thing that matters is that you come back, and this console will always tell you exactly where to restart.