Check-in prep
Mar 5 – Mar 18, 2026 · 14 days
Period flags
Training volume up 11.3% vs prior period
ACWR 0.74 — deload territory
Protein on target — 268g avg vs 265g goal
7 high step days (>15k) — significant floor load
Biometrics (Garmin)
Avg HRV
17.6
baseline 18.6
↓ 5.4% vs baseline
Resting HR
74.1 bpm
baseline 74.3
↓ 0.3% vs baseline
Avg total sleep
7.09 hrs
baseline 7.06 hrs
↑ 0.4% vs baseline
Avg deep sleep
73.6 min
baseline 75.7 min
↓ 2.8% vs baseline
Body battery EOD
24.4
baseline 22.5
↑ 8.4% vs baseline
Avg stress
43.5
scale 0–100
moderate
Avg daily steps
13,078
baseline 12,479
7 days >15k
Intensity minutes
72
daily average
Training load (Hevy)
Sessions
6
prior period: 4
Total volume
70,530 lbs
prior: 63,350
↑ 11.3% vs prior
ACWR
0.74
target 0.8–1.3
↓ deload territory
Nutrition (Cronometer)
Avg calories
2,630
4 days logged
Avg protein
268g
target 265g
→ on target
Late meals
0
after 8pm
Days logged
4
of 14 days
Suggested check-in scores — data-derived
Quality of sleep
7
slight dip (0%)
Recovery
7
HRV ↓ 5% below baseline, deep sleep slight dip (3%)
Energy
8
body battery at baseline
Stress
9
↓ 13.0% below baseline
Fatigue
8
ACWR 0.74 — deload territory
Hunger
7
no signal — log more Cronometer data
Digestion
7
no signal
Scores calibrated to your personal baseline — 7 is good with minor friction, 8 is clean. Below 6 means meaningfully outside your normal. Override with how you actually feel.
Draft narrative — overall wellbeing
HRV averaged 17.6 this period vs my baseline of 18.6 — 5% below baseline. Logged 6 training sessions, 70,530 lbs total volume. ACWR 0.74. Protein averaged 268g against a 265g target. Subjectively energy and fatigue feel consistent with what the data shows.
AI weekly summary
## Weekly Summary (March 12–18)
Recovery held steady this week with HRV essentially at baseline and body battery slightly up, but training volume dropped significantly (down 27% from last week), pushing your ACWR to 0.74—below the optimal 0.8–1.3 range, which means you're currently underloading relative to your recent training history. Nutrition compliance looked solid on logged days with protein right on target at 268g, though calories ran ~10% above goal. The three high-step work shifts don't appear to have negatively impacted your recovery metrics this week, suggesting your body is tolerating that activity load well.
**Key Action:** With ACWR at 0.74, you have room to push volume back up next week—aim to return closer to that 40k lb range to keep progressing in your mass phase without risking a sharp spike later.