Apple Health · 243-Day Snapshot

POWO

COLEYDEC 2 – AUG 1, 2025–2026243 DAYS

Goal

Best shape of life

Weight

168 lb · 76.2 kg

Focus

Cardio base + structured strength build

Lifestyle

Golf · Pickleball · Skateboarding · Walking

VO₂ MAX

STEPS

KCAL

WORKOUTS

DISTANCE

EX·MIN

Headline

VO₂ max climbed from 33.4 to a peak of 42.29 on JUL 13 — +26.6% in 22 weeks.

Today

Build with feedback

Synced today

Signal-aware

Recent rate signals were not reported in this export. Keep intensity conversational and use perceived effort as the guardrail.

Fatigue19/100

RHR vs baseNot reported

HRV vs baseNot reported

Next session · Day 1Active Recovery + MobilityZ1 · sub-110 bpm · 50 minWalk — outdoor · Mobility flowView weekly plan

Data quality243 days · through Aug 1

243 daysLatest export Aug 2Through Aug 151 partial daysJul 24 partial

Explore

Jul 3 – Aug 1

Recovery readRecovery baseline is still forming97% active days in the selected window

Avg RHR—selected window

Avg HRV—selected window

Active days97%↑ 7%

Steps278K↑ 12%

Active kcal19,406↓ 20%

Exercise min1,384↓ 26%

Workouts31↓ 34%

14-Day Burn

8,900 kcal · 1 partial

462

434

★

1.0k

347

940

520

803

903

474

591

885

963

553

Period Summary

243 days · 2025–2026

Total Steps

1,698,394

243 days

↑ 6,989 avg/day

Workouts Logged

293

sessions

14 activity types

VO₂ Max

40.26

mL/kg/min · current

peak 42.29 · +26.6% since Feb

Avg Resting HR

63.9

bpm

period baseline

Weekly load pattern

Output moved in clear waves.

Active kcal · 5+ tracked days

Peak output landed Feb 23 – Mar 1 at 7,256 kcal. The lowest-load week was Dec 8 – Dec 14, a 73% swing that helps frame recovery and consistency.

Dec 8 – Dec 14

1,951

Feb 2 – Feb 8

6,371

Feb 9 – Feb 15

6,170

Feb 16 – Feb 22

3,949

Feb 23 – Mar 1

7,256

Mar 2 – Mar 8

5,226

Mar 9 – Mar 15

6,671

Mar 16 – Mar 22

4,435

Mar 23 – Mar 29

4,634

Mar 30 – Apr 5

3,859

Apr 6 – Apr 12

6,753

Apr 13 – Apr 19

5,933

Apr 20 – Apr 26

5,045

Apr 27 – May 3

5,315

May 4 – May 10

5,346

May 11 – May 17

5,769

May 18 – May 24

4,875

May 25 – May 31

5,164

Jun 1 – Jun 7

4,576

Jun 8 – Jun 14

4,648

Jun 15 – Jun 21

5,655

Jun 22 – Jun 28

6,416

Jun 29 – Jul 5

6,688

Jul 6 – Jul 12

4,793

Jul 13 – Jul 19

3,715

Jul 20 – Jul 26

4,069

Jul 27 – Aug 2

4,369

● Peak week● Lowest load

Explore all period metrics8 metrics · monthly breakdown

Active Calories

142,473

kcal active

↑ 742 avg/day

Distance

867

mi total

3.6 mi/day

Exercise Time

11,510

minutes

60 min/day · 192 hrs total

Flights Climbed

2,965

floors

≈ 29.1× Empire State

Avg HRV

47.8

ms SDNN

period baseline

Best Day · Steps

18,225

Feb 9

2.6× daily average

Best · Burn

2,521

Feb 9

3.4× daily average

Best · Move

271

min · Jun 27

4.5 hrs of exercise

Monthly breakdown

STEPS

KCAL

EX·MIN

RHR/HRV

DEC96,992 · 3,233/d3,805 · 317/d10378.9 / 30.8

JAN87,904 · 2,836/d0 · 0/d00.0 / 0.0

FEB234,727 · 8,383/d23,495 · 870/d2,02763.4 / 45.3

MAR228,405 · 7,368/d23,391 · 755/d2,22661.2 / 45.8

APR227,939 · 7,598/d23,924 · 798/d1,98564.2 / 54.7

MAY278,725 · 8,991/d22,930 · 740/d1,81061.9 / 48.9

JUN249,412 · 8,314/d23,882 · 796/d1,82761.9 / 53.2

JUL286,223 · 9,233/d20,494 · 683/d1,4960.0 / 0.0

AUG8,067 · 8,067/d553 · 553/d360.0 / 0.0

Week-Over-Week

Jul 26 – Aug 1 vs prior 7d

Steps

71,955

↑ 39%

Active kcal

5,172

↑ 39%

Exercise min

356

↑ 25%

RHR

—

· —

HRV

—

· —

READ · Activity up 39%

last 7d Jul 26 – Aug 1prior 7d Jul 19 – Jul 25

Insights

patterns in your data

Primary read

Training load → next-day HRV shows a weak positive link (r 0.22, n 144) · recent RHR and HRV were not reported in this export · sleep timing is erratic — a likely lever.

Training load → next-day HRV+0.22

Exercise min → Next-day HRVn=144

Higher load tracks with higher next-day HRV (weak) — you’re absorbing the volume well.

Active burn → next-day resting HR-0.14

Active kcal → Next-day RHRn=144

No clear link — burn isn’t elevating next-morning resting HR.

Sleep duration → next-day HRV+0.15

In-bed hrs → Next-day HRVn=65

No clear link in the sleep-tracked window.

Sleep duration → next-day resting HR-0.19

In-bed hrs → Next-day RHRn=65

No clear link in the sleep-tracked window.

Sleep range

11h 49m / 3h 29m

Best MAR 28 · Worst APR 22 · erratic consistency

Weekly RHR trend

—

Rate data not reported in latest window.

Weekly HRV trend

—

Rate data not reported in latest window.

Fatigue load

19/100

Training load rising · VO₂ declining

Consistency

168 active · 88%

DECJANFEBMARAPRMAYJUNJULAUG

Of 243 days: 168 active, 51 without data. Activity runs 2025-12-02 through 2026-08-01.

LESSMORENO DATA

Current Streakdays

Longest Streakdays

Active Days/ 243

Daily Breakdown

last 14 days

View 14-day logSteps · kcal · RHR · HRV

Daily fitness breakdown, last 14 days
Day	Steps	Cal	Min	RHR	HRV
Sun 19	8,041	462	30	—	—
Mon 20	7,103	434	26	—	—
Tue 21	12,158	1,025	99	—	—
Wed 22	3,783	347	26	—	—
Thu 23	12,011	940	66	—	—
Fri 24	1,042	—partial	—	—	—
Sat 25	7,590	520	37	—	—
Sun 26	11,124	803	60	—	—
Mon 27	12,773	903	85	—	—
Tue 28	7,082	474	37	—	—
Wed 29	9,203	591	33	—	—
Thu 30	11,634	885	39	—	—
Fri 31	12,072	963	66	—	—
Sat 1	8,067	553	36	—	—

VO₂ Max Trajectory

36 readings

First

33.4

Feb 7

Peak PR

42.29

Jul 13

Current

40.26

Jul 31

First → Peak

+26.6%

156-day rise

Peak → Today

-4.8%

18-day decline · rest signal

FIRST → TODAY+20.5%

Cardiac Metrics

243d baseline · 14d trend

Resting HR

63.9

bpm · 243-day baseline

no recent data

14d ——

HRV (SDNN)

47.8

ms · 243-day baseline

no recent data

14d ——

All-day HR

96.5

bpm · 243-day baseline

no recent data

14d ——

Walking HR

114.4

bpm · 243-day baseline

no recent data

14d ——

Respiration

14.4

br/min · 243-day baseline

no recent data

14d ——

SpO₂

96.3

% · 243-day baseline

no recent data

14d ——

Sleep Analysis

67 nights · in-bed duration

Avg in bed

8.9

hrs / night

Consistency

±1.5

hrs stdev

Typical bed

23:04

lights out

Typical wake

08:03

In-bed hours / nightFEB 26 → AUG 1

8h goal longest 11h 49m shortest 3h 29m· 3 naps excluded

Workout Library

293 sessions · 55,966 kcal

By Activity Type

Walking98 sessions · 34h

15,735

Weights59 sessions · 10h

4,017

Golf28 sessions · 34h

12,712

Pickleball27 sessions · 17h

8,205

Running24 sessions · 11h

7,474

Hiking15 sessions · 5h

1,472

Swimming13 sessions · 4h

956

Strength Training7 sessions · 1h

453

Paddling6 sessions · 1h

696

Yoga6 sessions · 1h

422

Skating6 sessions · 5h

3,255

Stair Climbing2 sessions · 0h

178

Tennis1 sessions · 1h

362

Core Training1 sessions · 0h

Top Sessions

all 243 days

BESTJUN 27AFTERNOON · 12:00 PM

Golf

1932 kcal

256 min3.46 mi7.5 kcal/min

APR 12AFTERNOON · 12:00 PM

Golf

1330 kcal

157 min8.5 kcal/min

FEB 5AFTERNOON · 12:00 PM

Skating

1314 kcal

150 min6.45 mi8.8 kcal/min

MAR 29AFTERNOON · 12:00 PM

Golf

1002 kcal

129 min7.8 kcal/min

MAR 5AFTERNOON · 12:00 PM

Golf

973 kcal

123 min1.57 mi7.9 kcal/min

JUN 30AFTERNOON · 12:00 PM

Running

902 kcal

74 min5.46 mi12.2 kcal/min

Pushup Log

410 reps · 3 weeks

Apr 6 – Apr 12120reps

Apr 6 · 30Apr 8 · 30Apr 10 · 20Apr 11 · 40

Apr 13 – Apr 18PEAK190reps

Apr 20 – Apr 26100reps

NOTE · Reduced - shoulder fatigue

Recommended Rest Period

fatigue 19/100

fatigue

STEADY

Use feedback — current rate signals unavailable

Duration: 0 days

Recovery Signals

VO₂ trend-4.8%

RHR Δ baseline—

HRV Δ baseline—

Walking HR 14d—

Load 7d→7d↑ +72 min

Sleep stdev±1.49 h

Avg in bed8.9 h

Constraints2 active

RATIONALE
VO₂ max -4.8% off peak · Sleep timing erratic (±1.5h) · Active constraints: 2 flagged

Sleep window10:30 PM in / 7:00 AM up — protect deep sleep block before midnight

Hydration100 oz water + electrolytes (sodium, potassium, magnesium)

Protein151 g/day — split across 4 feedings

Mobility15 min: shoulder CARs, thoracic openers, 90/90 hip series

Sun + steps20 min daylight walk before noon (Z1 only — keep HR < 110)

Wind-downNo screens 45 min pre-sleep · room ≤ 67°F · cold rinse 30 s

✓ Do

›Walking — Z1/Z2 only (sub-110 bpm)
›Yoga or 15-min mobility flow daily
›Light pickleball drills (no hard rallies)
›Foam roll: lats, pecs, glutes, TFL
›Box breathing 5 min before bed

✕ Avoid

›Loaded pressing (left shoulder internal rotation pain)
›High-intensity pickleball games / sprint pickleball
›Heavy pushup volume — shoulders flagged this week
›Caffeine after 1 PM
›Alcohol on consecutive nights

RHR back ≤ baseline · 2 mornings

target ≤ 64 bpm · now no data

WAIT

HRV trending up · last 3 days

target positive slope · now no data

WAIT

Shoulder pain-free · internal rotation test

target self-reported clear · now still flagged

WAIT

Sleep ≥ 7.5 h · 2 nights running

target ≥ 7.5 h in bed · now last 2: 5.8, 7.7 h

WAIT

Training Plan

7-day cycle · 520 min

Recovery-Led Build · Week 1

Aug 2 → Aug 8

Built around your 243-day load: huge aerobic base from walking/golf/pickleball, but VO₂ rolling off peak and shoulder flagged. This cycle protects the shoulder, defends sleep, and reintroduces lower-body strength + power without spiking systemic load.

Days

520

Min/wk

High blocks

Z1/Z2 days

Selected session

Active Recovery + Mobility

Z1 · sub-110 bpm50 min

LOW

Walk — outdoor

40 min · Z1 · sun on skin first 20 min

LOW

Mobility flow

Shoulder CARs · thoracic openers · 90/90 hip · couch stretch

Why this dayRe-set autonomic balance. Move blood, no metabolic stress.

VO₂ -4.8% off Jul 13 peakRecent RHR signal was not reported in this export

Training guardrails6 checks

No loaded overhead pressing for the full cycle
No max-effort pushup sets — protect shoulder
Cap pickleball at drilling, not competitive games
If RHR > 70 bpm at wake, downgrade that day to mobility only
Walk barefoot post-workout to decompress feet/ankles
Re-test VO₂ trend after Day 7 — expect rebound

Achievements

243-day highlights

VO₂ MAX PRPeaked at 42.29 mL/kg/min on Jul 13. Up from 33.4 on Feb 7 — +26.6% across 156 days.

18K STEP DAY18,225 steps on Feb 9 — 2.4× daily average. Same day: 267 exercise minutes, 2,521 active kcal — full triple PR.

28 GOLF ROUNDS12,712 kcal across 34 hours of play. Highest-burn activity in the period — true cardio engine.

27 PICKLEBALL SESSIONS17 hours · 8,205 kcal. Game tempo elevated walking HR consistently above 130 bpm.

410+ PUSHUPSLogged 410 pushup reps across 3 tracked weeks. Peak week 190 reps. Volume reduced last week to protect left shoulder.

867 MI TRAVELED867 miles on foot in 243 days · 142,473 active kcal burned · 2,965 flights climbed. 6 skate sessions across 12.6 mi.

Build with feedback

Explore

14-Day Burn

Period Summary

Output moved in clear waves.

Week-Over-Week

Insights

Consistency

Daily Breakdown

VO₂ Max Trajectory

Cardiac Metrics

Sleep Analysis

Workout Library

Top Sessions

Pushup Log

Recommended Rest Period

Training Plan

Active Recovery + Mobility

Achievements

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