Overview
Sleep
Training
This Week
Run Lab
Habits
Diet
Supplements
🏆
Inputs
Readiness · 10d avg
—
Goal 85
Sleep · 10d avg
—/100
Goal 85
Steps · 10d avg
—
Goal 10k
Protein · 10d avg
—g
Goal 160g
🍽️ Cal in · 10d avg
—
Goal 2,200
🔥 Burned · 10d avg
—
Active cal
Readiness trend
Key insights
🐕
Dogs in bedroom
+58 min awake per night — confirmed across 5 nights
❄️
AC at 69°F
Body temp –0.7°F → deeper sleep + higher HRV peaks
💊
Sleep supplement
Night 1 → 71ms HRV peak, all-time high in tracking history
Key action items
🏋️
Push session today
DB Bench 40lb · Shoulder Press 25lb · Tricep Ext setting 5 · Plank 3×60s. Readiness 82 — full effort.
🥩
Protein gap: +12g needed
148g logged vs 160g goal. Add a protein shake or an extra serving at dinner.
🥗
Today's meal plan ready
Push day plan: pre-workout carbs at lunch, salmon for dinner (closes protein gap + omega-3 gap). See Diet tab for full plan — tap ✓ as you go.
Try:
VC
Morning! Readiness 82, HRV 28ms, RHR 52 — best sleep continuity yet (45min awake, no dogs). Today: Push session at Houston Condo · Meal plan ready on Diet tab · Protein 12g short of goal — salmon tonight closes both gaps. What do you need?
Sleep score · 10d avg
—/100
Goal 85
HRV · 10d avg
—ms
Goal 35ms
Resting HR · 10d avg
—bpm
Goal 52bpm
Max HRV · 10d avg
—ms
Goal 60ms
Body temp · 10d avg
—°F
Oura data
Total sleep · 10d avg
—
Goal 7.5h
Sleep score trend
Sleep stages · last 10 nights
Deep
Light / Other
Sleep targets
RHR target52 → 48 bpm ✓
HRV target35–50ms on track
Bedtime target10pm ✓
No dogsConfirmed ✓
AC temp69°F ✓
Recent sessions · last 7 days
⏳
Syncing...
Correlations
🏋️
Training → HRV
Strength days followed by 8h sleep → avg +4ms HRV next morning vs rest days
🐕
Habits → Awake time
Wind-down routine complete + no dogs = 45min awake vs 1h43m average
🥗
Diet → Recovery
Last meal before 6:30pm correlates with +4ms HRV next morning
💊
Supplements → HRV
Magnesium + sleep supplement stack → 37–71ms vs 15–26ms without
Try:
VC
Sleep score 93 — best yet. Key factors: no dogs, AC 69°F, bed by 9:55pm. HRV 28ms, RHR 52. Awake time down to 45min. What do you want to dig into?
Steps · 10d avg
—
Goal 10k
Sessions · 10d
—
Target 7-8
🔥 Burned · 10d avg
—kcal
Per session
Steps trend
HR zones · min/week
Z1
Z2
Z3
Z4
Z5
Zone distribution
Recent sessions
⏳
Syncing...
Reading from tracker
Weight library
Syncing...
—
Try:
VC
Readiness 82 — solid training day. Push session on deck at Houston Condo. 3 sessions this week, on track for your 3–4 target. What do you need?
—
Done
—
Planned
—
Avg Readiness
This week
Sun–Sat
Loading plan...
📋
Weekly planning chat
Friday/Saturday · plan next week
Context for Claude
VC
Ready to plan your week. Fill in any schedule constraints or physical notes above, then tap Generate Plan — or just ask me anything.
Training load · 4 weeks
Strength
Z2 Run
HIIT/Interval
Recovery
RHR trend · 30d
—
Z2 runs logged
—
Best Z2 pace
—
—
Avg HRR 1-min
bpm drop
—
Total miles
all runs
🧠 Coach insights
Z2 pace over time
min/mi at avg HR ≤145
📈
Need 3+ Z2 runs to show trend
Keep running at conversational pace. The line will appear as your data builds.
Zone distribution · per run
Z1
Z2
Z3
Z4
Z5
HRR 1-min trend
bpm drop at 1min post-run · higher = fitter
💓
HRR trend builds with more runs
Expect 20–30+ bpm drops as aerobic fitness improves.
Run history
Loading runs...
Environmental data
💡 Fix: Settings → Privacy → Location Services → set Apple Watch Workout to "While Using" and Weather to "Always" to auto-capture temp/humidity on runs.
— · habits
Syncing...
7-day habit streak
Daily habits
Wind-down habits
Daily habits
☀️ Morning sunlight
✓🚿 Contrast therapy
✓🌬️ Breathwork
✗🧘 Stretching
✗💧 Hydration 2L+
✓😤 Stress
—
👟 Steps 10k
—🍷 Alcohol
—☕ Coffee
—Wind-down habits
🕕 No food after 6:30pm
✓🚫💧 No liquids after 6:30pm
✗👓 Blue blockers on
✓🌬️ Evening breathwork
✗🧘 Evening stretch
✗📵 No screens after 9:30pm
✓🐕 Dogs not in bedroom
✓🛏️ In bed by 10pm
✓❤️ Orgasm
✓
Try:
VC
10/15 habits yesterday — solid. Wind-down was strong: no dogs, no screens, bed by 10:30. Missing breathwork and stretching most days. Those two are your biggest levers right now. What do you want to work on?
🍽️ Calories in
2,140
Goal 2,200
Protein
148g
Goal 160g
Carbs
185g
Goal 250g
Fat
71g
Goal 80g
Calories trend
Today's running totals — May 22
1,520
Calories
104g
Protein
132g
Carbs
51g
Fat
Coach meal plan — May 22
🧠
Push day · Readiness 82. Higher protein target today. Pre-workout carbs at lunch. Anti-inflammatory dinner — salmon or similar closes both your protein gap and omega-3 shortfall. Last meal by 6:30pm: on days you hit this, HRV next morning averages +4ms. Tap ✓ Had it to log, or ↔ to log what you actually had instead.
☀️ Breakfast · ~8am
3 eggs + Greek yogurt + berries
~520 cal · 44g protein · 38g carbs · 18g fat
⚡ Pre-workout · ~11:30am
Banana + protein shake
~320 cal · 28g protein · 42g carbs · 4g fat
🥗 Lunch · ~1pm
Chicken breast + rice + mixed greens
~680 cal · 54g protein · 65g carbs · 12g fat
🐟 Dinner · by 6:30pm
Salmon + roasted veg + olive oil
~620 cal · 42g protein · 28g carbs · 32g fat
Try:
VC
Push day — protein target up to 160g. Pre-workout carbs planned at 11:30am. Salmon for dinner closes both your protein gap and omega-3 shortfall in one meal. Tap ✓ as you go, or log what you actually had. What do you need?
— · supps
Syncing...
10d adherence
☀️Morning stack
☀️
Vitamin D3 + K2
5,000 IU · with breakfast · immune + bone health
🐟
Omega-3 Fish Oil
2g · with breakfast · inflammation + cardiovascular
⚡
Creatine Monohydrate
5g · with breakfast · strength + muscle recovery
💪
L-Citrulline
3g · pre-workout/AM · nitric oxide + blood flow
⚗️
Electrolytes
daily · hydration + performance
🌙Evening stack
🌿
Magnesium Glycinate
400mg · pre-bed · sleep quality + HRV + recovery
🌱
Ashwagandha
600mg · pre-bed · cortisol + stress + sleep
🍵
Zinc
15mg · pre-bed · immune + testosterone
🦠
Probiotic
pre-bed · gut health + immunity
🏆 Highlights
Loading...
📊 Personal Records
👑
Max HRV
—ms
—
👑
Best Readiness
—
—
👑
Best Sleep
—/100
—
👑
Lowest RHR
—bpm
—
👑
Best HRV Avg
—ms
—
👑
Best Total Sleep
—h
—
👑
Best Step Day
—
—
👑
Sessions/Week
—
—
🎖️ Achievements
🧠
HRV Elite
Achieve avg HRV ≥ 30ms for 7 consecutive days
😴
Sleep Architect
5 consecutive nights with sleep score ≥ 85
❤️
Cardio Base
Achieve RHR ≤ 52 bpm (sustained low-end)
🌊
Deep Diver
Log deep sleep ≥ 1.5h in a single night
🏋️
First Rep
Log your first training session
💪
10 Sessions
Complete 10 total training sessions
🔥
25 Sessions
Complete 25 total training sessions
📅
5-Session Week
Train 5 times in a single calendar week
🏃
First Mile
Complete your first outdoor run
⚡
Sub-8 Mile
Complete a run at sub-8:00/mi pace
❤️🔥
Zone 5 Beast
Accumulate 8+ minutes in Z4-5 in a single session
🚫🍷
7-Day Alcohol Free
7 consecutive days with 0 alcohol units
👟
Step Streak
Hit 10k+ steps for 5 consecutive days
🌙
Perfect Wind-Down
Complete all 8 wind-down habits in a single night
✨
Wind-Down Week
Score ≥ 6/8 wind-down habits for 7 consecutive nights
☀️
Sun Seeker
Morning sunlight for 7 consecutive days
Daily check-in
Day —
Oura auto-sync + tap habits. Under 30 seconds.
📡 Oura sync
Paste your Oura personal access token to enable auto-sync. Get it at cloud.ouraring.com/personal-access-tokens
✓ Oura synced — last night
Manual override
▶
☀️ Daily habits 0/5
☀️
Sunlight
🚿
Contrast
🧘
Stretching
💧
Hydration
❤️
Orgasm
🌙 Wind-down 0/8
🕕
No food 6:30
🚫💧
No liquids 6:30
👓
Blue blockers
🌬️
Breathwork
🧘
Stretch
📵
No screens 9:30
🐕
Dogs out
🛏️
Bed by 10pm
🍽️ Meals (optional)
▶
Log what you actually had. Coach meal plan is on the Diet tab.
🍳 Breakfast
⚡ Snack / pre-workout
🥗 Lunch
🐟 Dinner
☀️ Morning supplements
☀️D3 + K2○
🐟Omega-3○
⚡Creatine○
💪L-Citrulline○
⚗️Electrolytes○
🌙 Evening supplements
🌿Magnesium○
🌱Ashwagandha○
🍵Zinc○
🦠Probiotic○
📝 Notes for coach
💾 Save tracker to KV
After Claude outputs a [TRACKER_UPDATE] block, copy it, paste below, tap Save.
✓ Check-in ready — copy and paste into Claude chat:
Paste this into your Claude chat to update the tracker + get your readiness summary.
Vital Coach
Ask anything about your health data
VC
VC
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