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Data-Driven Recovery
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Biomarkers
Daily Protocol
Tools Used
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Monday, March 23
5 blog posts
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TODAY'S VERDICT
Balanced
57
HRV ms
55
RHR bpm
7-DAY TREND
T
W
T
F
S
S
M
💚 Recovery
🟢
🟢
🟢
🟡
🟡
🔴
🟡
🌙 Sleep
🟢
🟢
🟢
🟢
🟢
🟢
🟢
🔥 Strain
🟡
🔴
🔴
🟡
🟡
🟡
🟡
🥩 Protein
🔴
🔴
🔴
🔴
🔴
🟢
🔴
💪 Activities
🔴
🔴
🔴
🔴
🔴
🔴
🔴
7-DAY ACTIVITIES
T
W
T
F
S
S
M
🦵
⬜
⬜
⬜
⬜
⬜
⬜
⬜
🔨
✅
⬜
✅
✅
✅
✅
✅
🤸
⬜
⬜
⬜
⬜
⬜
⬜
⬜
💆
⬜
✅
✅
⬜
✅
⬜
⬜
🌬️
✅
⬜
⬜
⬜
⬜
⬜
⬜
🛞
⬜
⬜
⬜
⬜
⬜
⬜
⬜
7-DAY BLOOD PRESSURE
112/79
mmHg latest
avg 115/79
Target ✓
120
80
T
W
T
F
S
S
M
SYS
DIA
7-DAY AVG
💚 Recovery
57%
🌙 Sleep
84%
🔥 Strain
47%
🥩 Protein
19%
💪 Activities
13%
💚 Recovery
59%
57
ms
HRV
55
bpm
RHR
16.8
rpm
Resp
0.3
Skin °C
98
%
SpO₂
112
──
79
BP mmHg
🌙 Sleep · 6h 32m
84%
5
%
Awake
57
%
Light
22
%
Deep
14
%
REM
75
%
Consistency
95
%
Efficiency
🔥 Strain · 8.4/21
8.4
🏃
—
Jogging
🎾
—
Tennis
🏸
8.1
Badminton
🏓
—
Pickleball
🏋️
—
Functional
🧠
—
Mental
💪 Recovery Activities
0.5
🦵
Air Compression
🔨
5m
Percussive Massage
🤸
Stretching
💆
Massage
🌬️
Breathwork
🛞
Foam Rolling
🥗 Nutrition
1159
kcal
60
g
Protein
82
g
Carbs
3
L
Hydration
0
mg
Electrolytes
1300
mg
Omega-3
101
mg
Magnesium
✍️
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Sunday, March 22
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