Weight trajectory
Weight is falling
Over the last 59 days your weight is falling by 0.50 kg a week. Latest: 77.6 kg. At this pace you reach 74.0 kg between 22 November 2026 and 28 November 2026.
51 readings · R² 0.96
Bodytoday
Tuesday 6 OctoberGood evening, Alex
Habits
Body
Nutrition
General
Community
Welcome
Alex Morgan
Fasting
Tap to start
--:--
🏅
790 pts · Level 4 · 100% to next
📈 Ta semaine avec TempoLife
7 jours avec des entrées. Sommeil moyen: 7h 23min · Pas / jour enregistré: 9 060 · Repas notés: 28.
Make your week easier
Choose dinners that fit your busy days, keep track of shopping, and use each weekly review to make the following week easier.
Today Now
✨ CELEBRATE MODE
Day complete — nicely done
97/100
Progress from recorded trackers, not a health rating. Missing data is not counted.
✨ Your core goals are covered. Enjoy the win and keep the rhythm tomorrow.
MONTHLY £100 CHALLENGE26d
£100✓ You are entered
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👥 346 participants
- 🥇alak40
- 🥈DreamyMeteor35
- 🥉QuietIsland35
News and challenges
0Chats
0Requests
0Activity
Projected weight change
AI base 2069 kcal
Basis
/day
−0.05kg
/week
−0.3kg
/month
−1.5kg
🔥2024 kcal👟9240 steps◷7 days of data
Based on your one fully logged day, your solid activity level of over 9,000 steps helps support a gentle early downward trend of about 0.45 kg per week, though more days of logging will help confirm this pace.
Estimate: 7700 kcal ≈ 1 kg. Expenditure = resting metabolism + logged steps/activity.
Show timeline
25%
🎁 Bonus points
790 ⭐
150 / 600 this month · 🔥 2
Level 4
😴 Sleep
7.5
hours
Bedtime: 23:04
Wake up: 06:48
Quality: 😄
7d avg: 7.5h
💧 Water
1500 / 2000 ml
🔥 Streaks
14 badges
🍎
60
Food
😴
60
Sleep
😊
45
Mood
💧
0
Water
🎯 40 days to next badge (100d)
Week average
🧪 AI Lab
AI builds today's agenda from your data
Your trackers Customizable
2042
kcal eaten
/2171 kcal
129 kcal left
470
kcal burned
470 kcal · 79 min · 2 activities
77.6
kg
BMI 24.5
❤️
69
Heart rate
RHR 56
🙂
Good
Mood
🥗 Food today ▼
🧠 Mood & well-being
Mood
🙂
Good
📝 Solid day
⚖️ Weight & BMI
77.6
kg
BMI: 24.5
Normal
Target: 74.0 kg
7d change: —
🍽️ Meal plan suggestion
📉 Moderate weight loss
— kcal/day
Quick actions
More details
Your progress Live
85
Health Score
Excellent
Mood Good
Sleep Excellent
Activity Excellent
Last 24h
😴 7.5 h sleep
🚶 9,127 steps
❤️ 69 BPM
💧 6 glasses
Insights & patterns This week
ø 9,164 steps
Last 7 days average
👍 Avg 9,164 steps/day is a decent result. 10,000 steps/day is the recommended health target.
Week total: 64,148Best day: 10,965 (S)Goal-hit days: 2/7Daily avg to goal: 836
Tips
- Add a 20–30 min walk in the morning or evening.
- Walk during phone calls.
- Park further away or get off one stop earlier.
Food
Today · Tue 6 Oct
2,042kcal
of 2,171 kcal goal
94%of goal
129 left240 above your usual by 19:26
Protein135 / 136 g
Carbs160 / 244 g
Fat89 / 72 g
Trend
30 Sept – 6 Oct2,016 kcalAverage
4 of 6On target
7 of 7Days logged
CompleteToday so far
Where it comes from
Last 30 daysBreakfast 26%Lunch 30%Dinner 34%Snacks 10%
- 1Beef chilli with brown rice10× · 7,200 kcal12%
- 2Chicken stir-fry noodles10× · 6,600 kcal11%
- 3Salmon rice bowl10× · 6,250 kcal10%
17 foods on 30 days
Your day
Hour by hourEating 12:05–17:24Today
2,042/ 2,171 kcal 135/ 136g 89/ 72g 160/ 244g
▼ 2% kcal▬ 0% P▲ 22% F▼ 30% C
00:00
01:00
02:00
03:00
04:00
05:00
06:00
40
07:00
620
08:00
1,480💧
09:00
540
10:00
410💧
11:00
380
12:00
1,560💧Scrambled eggs on wholegrain toast 340Greek yogurt with berries & honey 245
13:00
1,180
14:00
420💧Grilled chicken & quinoa bowl 520Mixed leaf salad, olive oil 120
15:00
390Apple & almond butter 210
16:00
460💧
17:00
880💧Baked salmon fillet 367Roasted sweet potato & broccoli 240
18:00
720
19:00
47
20:00
21:00
22:00
23:00
- 12:05
- 14:20
- 15:50
- 17:20
- 19:26NowFasting
4 meals · 2,042 kcal · Fast done · 4.4 h · 1.5 l of 2.0 l · 9,127 Steps
October 2026
MTWTFSS
60 day logging streak
Routine · October19%
foodfastingweight
Tuesday 6 October
Calories
2,042 kcal
Fasting (h)
—
Weight
77.6 kg
Steps
9,127
Sleep (h)
7.5 h
Mood
Good
Guide
Ask your coach
AIAnswers from your own sleep, food, movement and fasting data.Ask anything about your day — sleep, food, movement, fasting. The coach answers from your own numbers.
AI can be wrong. For chest pain, medication questions or symptoms that keep getting worse, see a doctor.
Your data, readTue 6 Oct
60days of your data,
analysed
analysed
35findings
27questions tested
7held up
9,244 steps a day · best week 9,809, from 10 Aug
Reading at: a month or more · the spotlight changes daily
Your statsLast 30 days · change vs the 30 days before
The small number is the change against the 30 days before. With ▲▼ it is bigger than your normal day-to-day swing (a statistical test); without, it may be chance. Tap a tile for the detail.
Today’s spotlight
Workout → Deep sleep (that night)Strong signal
Longer workouts go with more deep sleep
On your 21 days with 42 min+ of workouts, deep sleep that night averaged 1 h 40 min; on the other 23 it was 1 h 25 min — a difference of +15 min (+18%).
+15 min
1 h 4 mineach tick is one day1 h 56 min
Lower workout time · 1 h 25 minHigher workout time · 1 h 40 min
Holds within weekdays — comparing Mondays with Mondays, it is still there (p < 0.001).
ρ +0.66 · 44 paired days · p < 0.001
Sleep → MoodStrong signal
Longer nights go with better days
On your 22 days with 7 h 26 min+ of sleep, mood averaged 4.0/5; on the other 23 it was 3.2/5 — a difference of +0.8 points.
+0.8 points
2.8/5each tick is one day5.2/5
Lower sleep · 3.2/5Higher sleep · 4.0/5
Holds within weekdays — comparing Mondays with Mondays, it is still there (p < 0.001).
ρ +0.64 · 45 paired days · p < 0.001
What happens after long fastsStrong signal
After long fasts, the scale reads 1.6 kg lower the next morning
Lined up around your 21 fasts of 16 h or more, weight the next morning averages 79.0 kg against your usual 80.5 kg. They happen too often to tell how long the effect lasts — the chart shows every event, overlaps included.
21 events vs 23 ordinary days · p < 0.001 · dashed line = your usual, band = 95% interval
Steps → your nightsStrong signal
Bigger step days go with longer, deeper nights
On the upper half of your days (9,237+ steps), you slept 35 min more that night and got 19 min more deep sleep. Deep sleep made up 22% of those nights against 19%. Deep sleep changes most sharply around 9,500 steps. Your sleep does not level off — it keeps rising across your whole range.
+35 minsleep that night
+19 mindeep sleep that night
22%of the night in deep sleepvs 19%
Both hold within weekdays — comparing Mondays with Mondays, they are still there.
5 findings folded into one · built only from links that cleared the bar across all 27 questions (ρ +0.86 and +0.81) · 59 nights for length, 59 with sleep stages · deep share p < 0.001
What happens after long workoutsLikely
After long workouts, you sleep 28 min longer that night
Lined up around your 9 workouts of 1 h 5 min or more, sleep that night averages 7 h 50 min against your usual 7 h 22 min. They happen too often to tell how long the effect lasts — the chart shows every event, overlaps included.
9 events vs 45 ordinary days · p < 0.001 · dashed line = your usual, band = 95% interval
Patterns in your own logs, not medical advice — and a pattern is not a cause. Every “signal” chip is earned from a test run across all the questions at once, so a quiet week honestly shows fewer cards. Personal experiments are the one place a cause can be tested.
Open
Weekly ReviewSteps, sleep, food and fasting across the week
Monthly ChallengeJoin the challenge and earn bonus points Open ›
Bonus PointsRewards and level 790 ⭐
CoachYour personal advice and goals
AI CoachWeekly insight
Sleep averaged 7.5 h this week — inside the 7–9 h window. Steps averaged 9,164 — solid movement volume.
More
Health & habits
Community & goals
Account & support
🏃 Movement
Workouts, steps and activity
77
steady
9,127
steps · 10,000
79min
active today
⚡ Fastest: 21.0 km/h · Cycling📈 -7% week over week
🎯 Goal: 10,000
Today · Tue 6 Oct
9,127steps
1,150 ahead of your usual by 19:2791%of 10,000
Active79 min
Distance6.8 km
Goal10,000
Readiness77 steady
Today's rhythm
9,127So far
7,980Usual by now
12:00Most active
12Active hours
typical = your last 28 days with an hourly record
Trend
9,030Average
10 of 30Days at goal
12,311Best · 18 Sept
9,127 stepsTue 6 Oct · so far
Your movement
Streak0Reach your goal today to start one
Best day of the weekSundayaverages 10,050 · quietest: Tuesday
Last 7 days+9%vs the 7 days before · 64,680 steps
Active minutes436minlast 7 days · WHO suggests 150+
Distance walked761kmnext milestone 1,000 km
What goes with your steps
Steps → Mood Strong signal
Moving more goes with feeling better
On your 22 days with 9,127+ steps, mood averaged 3.8/5; on the other 23 it was 3.4/5 — a difference of +0.4 points.
ρ +0.44 · 45 paired days · p 0.003
The same tests as Insights: your own paired days, corrected for testing many things at once.
Workouts
27 workouts · 23 h 20 min- WalkingToday · 13:05 · logged by hand44 min4.0 km · 190 kcal
- CyclingToday · 08:05 · logged by hand35 min11 km · 280 kcal
- Strength trainingYesterday · 17:55 · logged by hand40 min258 kcal
- WalkingSun 4 Oct · 10:51 · logged by hand1 h 30 min7.8 km · 340 kcal
- CyclingSat 3 Oct · 10:28 · logged by hand1 h 2 min22 km · 511 kcal
Movement coach
Advice built from your own steps and workouts.
91
Excellent
today · From library
9,127 Steps/ 10,000
🎯
Close to target
9,127 steps — a short extra walk reaches 10,000.
🏆
Score 91
Movement score 91/100 is excellent. Do not stack more — hold steady.
Details 3
⏱️
15 min more
15 more minutes of walking and 10,000 is done.
➡️
Stable
Volume is stable. A short extra walk lifts the score from 91.
📊
You have already moved today. Holding the same pattern tomorrow keeps score 91.
More movement tools
0 steps
91%
🤖 AI Movement Coach
🕐 24 hours of movement
Total today 9,127 / 10,000
Most active 12:00–13:00 · 17% of time-stamped steps
🏆 12:00 1,560 steps
08:00 1,480 steps
13:00 1,180 steps
fewer → morepeak hournow
🏦 Step debt
7,605 steps short over the last 7 days
3-day plan: up to 5,000 extra steps per day
+2,535 Wed 7 Oct+2,535 Thu 8 Oct+2,535 Fri 9 Oct
🗓️ Weekly movement plan
5 walks a week — on your most active weekdays
Wed 7 🚶 35 min · ~3,500 steps 🕐 18:00
Thu 8 🚶 35 min · ~3,500 steps 🕐 18:00
Sat 10 🚶 35 min · ~3,500 steps 🕐 18:00
Sun 11 🚶 35 min · ~3,500 steps 🕐 18:00
Tue 13 🚶 35 min · ~3,500 steps 🕐 18:00
Lifetime distance
761 km
🏁 next: 1,000 km · 239.0 km to go
🏋️ 87,651 kg · 284 Sets
Your walks 🌱
9.5 kg CO₂
55.4 km walked this week
🌍 community: 222 kg CO₂ saved
🔗 Steps and rhythm
About 2 weeks of data are needed to find patterns
⏱️ 1 km walk test
📷 Photo-walk bingo
Walk, mark what you saw — a full row = a point!
🔔 Movement reminder
Smart reminder
We send a small nudge at the hour you are most likely to start moving.
Today's activities
🚶 Walking
44 min · 5.4 km/h · 4.0 km
190
kcal
🚴 Cycling
35 min · 18.0 km/h · 10.5 km
280
kcal
Activity last 24 hours
Bar = steps that hour · lower band = running total against your goal
active hour (250+)light movementpeak hourgoal
Peak hour12:00 · 1,560
Active hours12 / 24
Of goal91%
Last 24 hours statistics
9,127
steps
21.4
km
🔥 0 days streak 🔥 835 kcal 🏅 0 active days
📊 Analysis & Recommendations
🏆
Excellent! You exceed WHO recommendations
Today 0/1 active days
835
kcal/day
170
min/day
1192
min/week
0
day streak
WHO weekly target: 150 min 100%
Recommendations
👟 Almost there — averaging 9,127 steps/day. A 15-min extra walk gets you to the 10,000-step zone.
🎯 Try different workouts — variety keeps motivation high and develops your body evenly.
😴 Sleep tracking
Sleep time, quality and trend
How did you sleep?
Last night · Mon 5 → Tue 6 Oct
7h32m
asleep
11m above your week100%of 7.5h
In bed23:04
Woke up06:48
FeltGreat
Sleep stages
Tue 6 Oct- Deep1h 37m21%1m
- REM1h 52m24%2m
- Light4h 3m52%0m
- Awake12m3%0m
Arrows: this week's average against your 30-day average.
Trend
30 Sept – 6 Oct7h 27mAverage
3 of 7Nights at goal
7h 45mLongest · Mon
7h 32mTue 6 Oct
Sleep profile
Sleep debt2h 35m shortover 14 nights · 9 of 14 under target
vs your normalAbout your normallast 7 nights 7h 23m · usually 7h 27m
Best window22:58–23:11bedtime of your 10 best nights · wake 07:22
Weekend shiftSteadysleep midpoint 02:51 on weekdays, 02:48 at weekends
Bedtime driftSteadytrend over the last 4 weeks
Wake driftSteadytrend over the last 4 weeks
What goes with your sleep
- 10,000+ steps11 nights · the night after+38m
- Fasting days (14 h+)19 nightsbed 1m earlier
Patterns, not proof.
Tag last night
Tue 6 OctTags feed the patterns above.
No naps this week
Sleep coach
Advice built from your own nights.
98
Excellent
last night · From library
7h 32−0h 13 Duration/ 7h 30
23:04 Go to bed
0h 12 Awake
✅
Good duration 7.5h
7.5h last night sits around the 7.5h target.
🌗
Late 23:00
23:00 slides tomorrow. Pull 15–20 min earlier.
Details 3
🔁
Hold the clock
Same bedtime ±20 min matters more than one long night.
🌗
Late bed
A late bedtime slides the next day. Pull it 20 min earlier.
📊
One night on target. Repeating the same bedtime is what turns it into a pattern.
🌟
Top-tier sleep
Sleep score 90+ — top-tier sleep. Body and mind got full restoration.
💡 Keep your routine — same bedtime and wake time is the best thing you can do. If this continues 7+ days in a row, it locks in as a habit.
💡 Sleep insights
Last night ✅ Your sleep duration is in the healthy 7–9 hour range. Stay consistent — keeping the same bedtime matters most.
💪 Deep sleep above 25% — your body got strong physical recovery.
✨ REM 15–25% — within the healthy range.
Tips for tonight
• Go to bed and wake up at the same time every day — even on weekends
• Avoid caffeine after noon and alcohol before bed
• Turn off screens at least 1 hour before bedtime
Consistency30 of the last 30 days
60day streak
History
- Tue6 Oct7h 32m
- Mon5 Oct7h 45m
- Sun4 Oct7h 21m
- Sat3 Oct7h 10m
- Fri2 Oct7h 19m
- Thu1 Oct7h 39m
- Wed30 Sept7h 23m
Tuesday 6 Oct last night
23:04 – 06:48
7h 32min sleep time
98
Excellent
❤️ Google Health +0h 2min vs target
Great night — hit target with healthy sleep cycles.
🌙 Typical window: 23:06–06:48 🌙 23:06 · in 3h 39min
REM ▲ 2 minDeep ▲ 1 minLight ▲ 0 minAwake ▲ 0 min
🌊 Sleep architecture
Representative order — we store each night's stage minutes, not minute-by-minute data
🏷️ Night tags
💤 Nap today: 0 min
Sleep, last 24 hours
Bar = minutes asleep that hour · lower band = total against your goal
full hourpartialgoal
Fell asleep23:04
Woke up06:48
Of goal103%
🧭 Sleep profile
💳 Sleep debt (14 nights)
You are +1h 38min behind your target
9 nights under target, 5 over · Weekend nights average 8min longer
🕐 Social jetlag
Sleep midpoint holds steady: 02:51 vs 02:48
🎯 Best window
Your 10 best nights: bed 22:58–23:11 (median 23:05), wake 07:22
📉 Bedtime drift
Bedtime has held steady over 28 days
🔗 Day → night patterns
10k+ step days → next night 38min longer
Fasting day → bedtime 1min earlier
Measured associations only (n≥7 nights per group) — not causality
📊 Stage trends (7d vs 30d)
REM ▲ 2 min
Deep ▲ 1 min
Light ▲ 0 min
Awake ▲ 0 min
🤖 AI Sleep Coach
❤️ Pulse
Heart rate, resting rate and trends
Latest
69 BPM
Latest · 27 minutes ago
Resting heart rate
56BPM
Today range
50–125BPM
Today average68BPM
Heart rate sparkline 50-125 BPM
▼ 0.9 RHR vs baseline▲ 3 vs 7-day avg🔥 30 days in a row
Latest reading · 19:00 · Health Connect
69bpm
Rest37% of max
27 min agoRight at your usual for 19:00
Resting56
Today50–125
HRV58 ms
Last 24 hours
68Average
50Lowest
125Highest
119Readings
12550
Minute by minute
Your pulse each minute, with the moments you lay down, sat up or stood up
72 bpm Lowest–highest 69–75 0 of 17 min
Single readings — minute data for this day has not been brought in.
Mark now
Your weekly rhythm
Average pulse by day and hour · 5 weeks
Calmest51bpmMon 2:00
Highest85bpmTue 8:00
Weekends and weekdays look alike
Resting heart rate
56bpmlatest · 6 OctYour lowest 54 bpm · 18 Sept
You
406080100
Your 90-day range 54–60 · Usual 56
Improving · 58 → 56 bpm
56 bpm6 Oct
Stand-up test
How your pulse changes when you stand up, compared with your own earlier tests
Lie still for a few minutes, then stand up and stay standing while TempoLife collects your pulse. Takes 8–15 minutes.
For fitness and recovery tracking. Not a medical test.
Pulse zones
Max 187 bpm · from your profile
- Z5Maximum168–187 bpm—
- Z4Hard150–168 bpm—
- Z3Moderate131–150 bpm—
- Z2Light112–131 bpm15 min
- Z1Very light94–112 bpm26 min
- Restunder 94 bpm · Latest 69
Time in zone, your last 7 workouts
Recovery
New bestHRV58msbaseline 50 ms · 6 Oct
Overnight low62bpmasleep 69 · after waking 60
Training this week401 minyour usual 322 min · about usual
Pulse coach
Advice built from your own readings.
80
Good
last night · From library
56 BPM Resting heart ratebase 56
56 Latest
💚
Excellent
A resting pulse of 56 last night is a strong sign of good endurance.
🌟
Score 80
Heart score 80/100 is strong. Keep what already works.
Details 3
🚴
Keep the base
2–3 easy endurance sessions a week hold this level.
➡️
Steady
Resting pulse is holding flat. One extra session or an earlier bedtime would shift it.
📊
Training load this week is low — there is room to add easy volume to bring resting pulse down.
More pulse data
Heart rate last 24 hours
Average 67 BPM, 50–125
Bar = lowest–highest pulse that hour · dot = average
rangeaverageresting
Highest125 BPM
Average67 BPM
Hours measured24 / 24
🌙Sleep3🚶Walking46🙂Mood3🏃Workout2⏱Fasting1
Last 24 hours statistics
68
Average · BPM
50
Minimum · BPM
125
Maximum · BPM
119 readings
Morning check-in
Sleep
Stress
Energy
Scale 1–5. Wellness diary, not a diagnosis.
Day context
Heart rate during fasting
63.6Fasting avg · 73 readings
75.0Outside fasting · 42 readings
↓ 11.3 BPM — Average heart rate on fasting days vs the rest of the day
Week summary
65Week avg
56Resting
125Week max
—Active min
900Load · TRIMP
14Nights
vs last week → 0
This week · 900 min
24-hour ring
24-hour ring: lowest 52 BPM, highest 79 BPM, today average 68 BPM.
Each hour is one ring segment, colored by zone. Wellness shape, not a diagnostic reading.
🤖 AI Pulse Coach
Your personal baseline
→
This week is near your baselineCompared only with your own resting-heart-rate history.
56.0Prior 28-day baseline
55.1Current 7-day average
-0.9Change · BPM
28/28 + 7/7 days with data
Recovery overview
🫀56 BPMResting HRvs baseline 56.0
〰️58 msHRV · RMSSD+7.1% vs baseline
🌙7h 32mLatest sleepscore 89
🏋️9007-day trainingThis week 900
Recovery context is a wellness trend, not a readiness diagnosis or medical score.
Today’s suggestion
⚖️
Today’s suggestion
Usual rhythm — moderate training fits. Listen to your body, as always.
Guided breathing
Overnight low
Tue 6 OctSleep avg 69 · first hour awake 60
62 nadirMon 5 OctSleep avg 68 · first hour awake 60
60 nadirSun 4 OctSleep avg 70 · first hour awake 62
62 nadirSat 3 OctSleep avg 70 · first hour awake 63
64 nadirFri 2 OctSleep avg 70 · first hour awake 63
65 nadirThu 1 OctSleep avg 68 · first hour awake 57
58 nadirWed 30 SeptSleep avg 70 · first hour awake 61
63 nadirTue 29 SeptSleep avg 70 · first hour awake 60
61 nadirLowest hour of the sleep window, next to the first hour after waking.
Heart rate by sleep phase
70Early night
72Middle
67Late night
Mon 5 Oct · 71/72/63Sun 4 Oct · 71/72/67Sat 3 Oct · 70/73/66Fri 2 Oct · 69/73/66Thu 1 Oct · 69/72/66Wed 30 Sept · 70/72/67Tue 29 Sept · 71/72/69
Your device sends stage totals, not stage timelines — so phases are night thirds: early (deep-sleep heavy), middle, late (REM heavy).
Wake-up rise
↘ -9 BPMrise in the first hour awake
69Sleep avg
60first hour awake
Mon 5 Oct · -8Sun 4 Oct · -8Sat 3 Oct · -7Fri 2 Oct · -7Thu 1 Oct · -11Wed 30 Sept · -9Tue 29 Sept · -10
How fast your heart rate climbs after waking, across recent nights.
HRV trend
HRV RMSSD trend, 30 daily points.
Latest RMSSD 58 ms · Tue 6 Oct
HRV consistency
5.6%
Very steady HRVCV = spread/mean of the last 7 days of HRV. Lower = steadier recovery rhythm · ø 53 ms
Elevated resting heart rate
Resting heart rate is near your personal baseline right now. Keep the rhythm.
90-day resting-HR trend
Resting heart rate trend, 10 weekly points.
↘ Trending lower — fitness-style adaptation-0.4 BPM per week
57.6First half
55.6Last half
Weekly resting-HR averages over up to 90 days. A wellness trend, not a diagnosis.
All-day zones
Today
Z1 900mZ2 0mZ3 0mZ4 0mZ5 0m
This week
Z1 900mZ2 0mZ3 0mZ4 0mZ5 0m
Rest 94–112Light 112–131Moderate 131–150Hard 150–168Max 168–187
Weekly zone minutes
Set a weekly zone-minutes goal.
Cardiac load
900This week
0Usual week
—vs baseline
Week EPOC estimate360 ml/kg · High
A coarse estimate from your zone minutes — a wellness pointer, not a metabolic measurement.
Load weights minutes by zone. A wellness trend, not a training prescription.
24-hour pattern
24-hour typical heart-rate shape.
Weekdays 65 · Weekend 65
This week vs last week
This week vs last week daily average heart rate.
This week 65 · Last week 65
Personal records
🏆
54Lowest resting HRFri 18 Sept🌟
58.0Highest HRV (ms)Tue 6 OctRecent records: Thu 17 Sept 54 · Sat 3 Oct 57 · Tue 6 Oct 58
Data coverage
100%
Streak: 30 daysCoverage of heart-rate data over the last 30 days.
Heart rate
30/30
Resting HR
30/30
HRV
30/30
Workouts
26/30
Weather & heart rate
At least 4 days of weather and heart-rate data are needed.
Weather data: Open-Meteo (no API key). Observational, not causal.
Load & sleep
Reports & data
Next morning after a hard session
Hard sessions will show the next morning resting trend here.
Max heart rate and zones
187Used now
184Age estimate
—Workout peak
Typed max wins, then a hard-session peak, then the age estimate. Zones stay a fitness guide.
Stand-up test
Lie down and rest for 5 minutes, then stand and compare. A wellness check, not a medical test.
A large sustained rise can be worth mentioning to a doctor — this log is just your own trend.
Workout zones and recovery
Zones use an age-estimated maximum of 187 BPM.
Rest 94–112Light 112–131Moderate 131–150Hard 150–168Max 168–187
WalkingTue 6 Oct · 44 min
🏃99Average BPM
102Peak BPM
−5After 1 min
−5After 2 min
Z1 16mZ2 0mZ3 0mZ4 0mZ5 0m
CyclingTue 6 Oct · 35 min
🏃121Average BPM
125Peak BPM
+0After 1 min
—After 2 min
Z1 0mZ2 15mZ3 0mZ4 0mZ5 0m
StrengthMon 5 Oct · 40 min
🏃70Average BPM
70Peak BPM
—After 1 min
—After 2 min
Z1 1mZ2 0mZ3 0mZ4 0mZ5 0m
WalkingSun 4 Oct · 90 min
🏃74Average BPM
77Peak BPM
—After 1 min
—After 2 min
Z1 6mZ2 0mZ3 0mZ4 0mZ5 0m
CyclingSat 3 Oct · 62 min
🏃70Average BPM
70Peak BPM
—After 1 min
—After 2 min
Z1 1mZ2 0mZ3 0mZ4 0mZ5 0m
RunningFri 2 Oct · 32 min
🏃Not enough heart-rate samples for zones and recovery.
WalkingThu 1 Oct · 53 min
🏃66Average BPM
66Peak BPM
—After 1 min
—After 2 min
Z1 1mZ2 0mZ3 0mZ4 0mZ5 0m
CyclingWed 30 Sept · 45 min
🏃71Average BPM
71Peak BPM
—After 1 min
—After 2 min
Z1 1mZ2 0mZ3 0mZ4 0mZ5 0m
Recovery trend
Latest readings
19:00
Health Connect
69BPM
18:50
Health Connect
70BPM
18:40
Health Connect
70BPM
18:30
Health Connect
70BPM
18:20
Health Connect
70BPM
18:10
Health Connect
70BPM
18:00
Health Connect
70BPM
17:50
Health Connect
73BPM
Log a chest-strap or spot reading. This does not replace watch sync.
💡 Your trend
↗
Average trended higher
The later part of this period averaged +18 BPM compared with the earlier part.
Heart rate after meals
Log meals to see how your heart responds after eating.
7-day average response: ↑ +3.1 BPM
Average HR 30 minutes before vs 30-120 minutes after a meal. A wellness pattern, not a metabolic test.
TempoLife shows tracking data, not a medical diagnosis. If you feel unwell, contact a healthcare professional.
⏱️ Fasting
Intermittent fasting tracker
Not fasting
7 h 27 min
since your last fast
Stick with 16:877readiness
Last fast16.4 h
Longest16.9 h
Total585 h
Fasting phases
0 h5 h19 h29 h86 h
Your last fast reached Catabolic
Glycogen depleting, insulin dropping
Recent fasts
23 Sept – 5 Oct16:8 · 16.4 h5 Oct · 16.4 of 16 h · Goal met
Your fasting
Fasts3625 reached the goal
Fasting hours585habout 16 h per fast
Longest fast16.9h16:8 · 11 Sept
Streak3best: 6 in a row
90-day streak
MWF
JulAugSeptOct
0 of 3 shields · 7 completed fasts in a row earn one
Fasting coach
Ask anything, or read the science and refeed guides.
🤖 AI Fasting Coach
History
- 16:8Mon 5 Oct · 19:3716.4 hGoal 16 h
- 16:8Sun 4 Oct · 19:0516.7 hGoal 16 h
- 16:8Sat 3 Oct · 19:3016.1 hGoal 16 h
- 16:8Fri 2 Oct · 20:1115.7 hGoal 16 h
- 16:8Thu 1 Oct · 20:1015.5 hGoal 16 h
- 16:8Wed 30 Sept · 19:4216.3 hGoal 16 h
77
Fasting readiness
Stick with 16:8
⚔️ Fasting duel
⏱️
No active fast
📋 Recent
Today
Tue, 6 Oct 2026
—
·
Yesterday
Mon, 5 Oct 2026
16.4h
✅
Day before
Sun, 4 Oct 2026
16.7h
✅
Sessions
16.4h
16:8
✅
16.7h
16:8
✅
16.1h
16:8
✅
Total fasts
36
Streak
3
Longest fast
17
hours
Total hours
585
h
🏅 Achievements
First fast
7-day streak
30-day streak
24h fast
100h total
500h total
📊 Pulse
Fast time
--:--
Phase
—
Streak
0
days
Longest
0
h
Readiness
—
/100
📅 Streak calendar
0 / 3 Streak Shield
7 fasts in a row = 1 shield
💪 Workout + fasting
⏳ Extended fast (24h+)
📅 Calendar
Oct 2026
Mon
Tue
Wed
Thu
Fri
Sat
Sun
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
History
⚖️ Weight vs fasting
Recent
⚡
✅ 16:8
5 Oct · 19:37
16.4h
/ 16h
⚡
✅ 16:8
4 Oct · 19:05
16.7h
/ 16h
⚡
✅ 16:8
3 Oct · 19:30
16.1h
/ 16h
💪
✅ 16:8
2 Oct · 20:11
15.7h
/ 16h
💪
✅ 16:8
1 Oct · 20:10
15.5h
/ 16h
⚡
✅ 16:8
30 Sept · 19:42
16.3h
/ 16h
⚡
✅ 16:8
28 Sept · 19:41
16.1h
/ 16h
⚡
✅ 16:8
27 Sept · 20:12
16.1h
/ 16h
⚡
✅ 16:8
26 Sept · 19:28
16.7h
/ 16h
⚡
✅ 16:8
25 Sept · 19:07
16.9h
/ 16h
🧠 Mood & well-being
Mood, energy and well-being
Today
Good
- Energy 4/5
- Stress 2/5
- Anxiety 1/5
- Sleep 7.5 h
Solid day
30-day mood3.7 · Good
Check-ins31
Streak45 days
30 days
Good · 4/5Tue 6 Oct
Average mood3.7/5Good
Average energy3.2/5last 30 days
Average stress2.1/5last 30 days
Average sleep7.4hlast 30 days
What goes with your mood
from 31 check-ins- Your best day is usually Monday (4.8); your lowest, Wednesday (3).
- On high-energy days your mood averages 4.5; on low-energy days, 2.9.
- After 7 h+ of sleep your mood averages 3.8; after less, 3.
Patterns in your own check-ins — they go together, which is not the same as one causing the other.
Tips for you
The app's own read of your last two weeks.
History
- GoodTodaySolid day
- GoodYesterdaySolid day
- OkaySun 4 OctA bit tired
- OkaySat 3 OctA bit tired
- OkayFri 2 OctA bit tired
- GoodThu 1 OctSolid day
🙂
Mood: 3.7
45🔥
Day streak
7.4h
Avg. sleep
How are you feeling today?
🙂
Good
🔍 Analysis & Recommendations
Mood trend
History
🙂
Tue 6 Oct — Solid day
⚡4 · 😰1 · 😫2 · 🛏️7.5h
🙂
Mon 5 Oct — Solid day
⚡4 · 😰1 · 😫2 · 🛏️7.8h
😐
Sun 4 Oct — A bit tired
⚡3 · 😰2 · 😫2 · 🛏️7.4h
😐
Sat 3 Oct — A bit tired
⚡2 · 😰2 · 😫3 · 🛏️7.2h
😐
Fri 2 Oct — A bit tired
⚡2 · 😰2 · 😫3 · 🛏️7.3h
🙂
Thu 1 Oct — Solid day
⚡3 · 😰1 · 😫2 · 🛏️7.7h
🙂
Wed 30 Sept — Solid day
⚡3 · 😰1 · 😫1 · 🛏️7.4h
😐
Tue 29 Sept — A bit tired
⚡2 · 😰2 · 😫3 · 🛏️6.9h
😄
Mon 28 Sept — Great day
⚡5 · 😰1 · 😫1 · 🛏️8h
😄
Sun 27 Sept — Great day
⚡5 · 😰1 · 😫1 · 🛏️7.5h
🙂
Sat 26 Sept — Solid day
⚡3 · 😰1 · 😫1 · 🛏️7.2h
😐
Fri 25 Sept — A bit tired
⚡2 · 😰2 · 😫3 · 🛏️7.5h
😐
Thu 24 Sept — A bit tired
⚡2 · 😰2 · 😫3 · 🛏️7.3h
😐
Wed 23 Sept — A bit tired
⚡2 · 😰2 · 😫3 · 🛏️7h
😐
Tue 22 Sept — A bit tired
⚡2 · 😰2 · 😫3 · 🛏️7.5h
😄
Mon 21 Sept — Great day
⚡5 · 😰1 · 😫1 · 🛏️8.1h
🙂
Sun 20 Sept — Solid day
⚡4 · 😰1 · 😫1 · 🛏️6.9h
🙂
Sat 19 Sept — Solid day
⚡4 · 😰1 · 😫2 · 🛏️7.8h
🙂
Fri 18 Sept — Solid day
⚡4 · 😰1 · 😫1 · 🛏️7.2h
😐
Thu 17 Sept — A bit tired
⚡2 · 😰2 · 😫3 · 🛏️6.9h
⚖️ Weight tracking
Weight, BMI and trend
Weighed today
77.6kg
7-day average 77.9 kg
−0.2 kg since yesterday50%to goal
Goal74.0 kg
To go−3.9 kg
BMI24.6
Trend
−4.2 kg77.6 kgTue 6 Oct · −0.2
This week−0.5kg7 weigh-ins
Last 30 days−1.5kgsince 7 Sept
Goal pace0.50kg/week~8 weeks · meal plan −500 kcal
Body composition
Nothing measured yet
A scale that reports body fat, muscle, bone or water to Google Health fills this in on the next sync. Weighing on a scale that reports weight alone leaves it empty.
Goal
Start81.8Now77.9Goal74.0
- To lose 3.9 kg
- ~8 weeks at 0.50 kg a week · meal plan −500 kcal a day
- Goal BMI 23.4 · Healthy
Projected weight change
AI base 2069 kcal
Basis
/day
−0.05kg
/week
−0.3kg
/month
−1.5kg
🔥2024 kcal👟9240 steps◷7 days of data
Based on your one fully logged day, your solid activity level of over 9,000 steps helps support a gentle early downward trend of about 0.45 kg per week, though more days of logging will help confirm this pace.
Estimate: 7700 kcal ≈ 1 kg. Expenditure = resting metabolism + logged steps/activity.
Weight coach
A ready tip from the library, or an AI read of your trend.
Consistency27 of the last 30 days
17day streak
History
Morning weigh-in
—
⚖️7-day trend 6 Oct 2026
77.9 kg
-0.5 7d change kg
74.0 kg Target weight kg
Manual · 6 Oct
🎯 Target To lose · 3.9 kg
50.05122950819669% Meal plan -500 kcal · -0.50 kg/week · ~8 weeks
Target analysis
To lose3.9 kg
Estimated time (~0.50 kg/w)~8 weeks
BMI at target weight23.4 (Normal weight)
Weight chart (90 days)
BMI
—
—
BMI = weight / height². A guide only — it ignores muscle mass.
Workout12 sets · 3,173 kg
nonework today
12sets
3,173kg lifted
10muscles
Today
Bench press1,460 kg
Barbell · 3 sets
8 × 65kg8 × 65kg6 × 70kg
ChestShouldersTricepsRotator cuff
Overhead press895 kg
Barbell · 3 sets
8 × 40kg8 × 40kg6 × 42.5kg
ShouldersTricepsTrapsSerratusRotator cuffDeep coreNeck (back)
Dips288 kg
Bars · 3 sets
8 × 0kg8 × 0kg8 × 0kg
TricepsChestShouldersSerratus
Biceps curl530 kg
Dumbbell · 3 sets
10 × 17kg10 × 17kg10 × 19kg
BicepsForearms
Add exercise
The figure beside each one is what it loads
—
—
—
Reps
10
Load · kg
20
Logged:—
—
—
0kg this week
0%of your week
—last trained
—
What it does
—
Nerve
—
Lifts that load it
Full reference · /anatomy/ › Session logged
Workout
—
Where the load went