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Metric health

30-day snapshot

Avg Recovery

Sleep Performance

Avg Training Intensity

Training intensity (TRIMP)

Training impulse (TRIMP) is based on heart-rate reserve—not raw average heart rate alone. Resting HR, max HR, and sex all influence the result.

TRIMP = duration × relative heart-rate intensity × weighting factor

Banister’s model: TRIMP = t × ΔHR × y

t = session duration (minutes). ΔHR = fractional heart-rate reserve. y = intensity weighting factor that increases as effort gets harder (stress rises faster than linearly at high intensity).

y = Weighting factor

Men: 0.64 × e(1.92 × ΔHR)

Women: 0.86 × e(1.67 × ΔHR)

ΔHR = (HRexercise − HRrest) / (HRmax − HRrest)

TRIMP/min scale

~1.0 = easy
~1.5–2.0 = moderate
~2.0+ = hard
~2.5+ = very hard

Recovery

Sleep breakdown

Training intensity vs. Next day recovery

Activities

Total duration Duration

Heart rate zones

30-day total

90–100%
80–89%
70–79%
60–69%
50–59%
0–49%

Biometric health

Reference numbers under each bar are cohort benchmarks for men aged 26–35.

VO₂ max

VO₂ max estimates your aerobic capacity from wearable data — no lab test required. It combines your heart rate range with your autonomic fitness (via HRV) to produce a single number in ml/kg/min.

VO₂max = 3.04 × (HRmax / RHR) + 3.0 × ln(HRV) + 32.1

Variables

HRmax
Highest heart rate recorded in a workout (bpm)
RHR
Resting heart rate, ideally a 7-day overnight average (bpm)
HRV
Heart rate variability (RMSSD in ms), 30-day average
ln(HRV)
Natural log of HRV — compresses the scale so large values don’t dominate

Scientific basis

HR ratio term Based on Uth-Sørensen (2004). The ratio HRmax/RHR proxies cardiac output range and stroke volume efficiency.
ln(HRV) term Based on Nunan et al. (2010). Log-scaled RMSSD captures vagal tone and autonomic fitness independently of HR.

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