jbot // WEEKLY
Training Readout
Jun 13 – Jun 19, 2026
Your week at a glance.
51m
Aerobic Z2–3
0.70
Load ratio
6.6h
Sleep avg
175.8lb
Weight

Weekly Check-in · pain 1–10 ⓘ

Right hamstring
3
Lower back
1
Mood: Good mood. Energy a little low.
Other: Nothing else bothering me.

This Week's Activities ⓘ

CyclingEllipticalRunningFunctional StrengthWalking
Travel: —
New / notable:

Workouts ⓘ

Apple Watch · Jun 13 – Jun 19
AerobicResistanceActivitystacked minutes / day
1h29
Sat
1h43
Sun
1h58
Mon
2h9
Tue
1h44
Wed
2h39
Thu
Fri
Aerobic4h 1m
Cycling (3)2h 23m
Running1h 5m
Elliptical (2)33m
Resistance1h 59m
Functional Strength (2)1h 59m
Activity5h 42m
Walking (10)5h 42m

Training Load ⓘ

derived from workout HR · Jun 13 – Jun 19
206
Acute · 7-day
296
Chronic · 3-wk
Sat
Sun
Mon
Tue
Wed
Thu
Fri
0.70
Low (<0.8)Optimal (0.8–1.3)Caution (1.3–1.5)High (>1.5)
Undertraining — room to build
Acute:chronic ratio — keep it in the green band to build safely.

Heart-Rate Zones ⓘ

Apple Watch · Jun 13 – Jun 19
Z50m
Z41m
Z324m
Z227m
Aerobic target (Z2–Z3) · 51 / 150 min

Sleep & Recovery ⓘ

Oura · SleepImage · latest Jun 13
6h 37m
Sat
Sun
Mon
Tue
Wed
Thu
Fri
MetricThis week3-wk avg
Sleep
Hours of Sleep / Week6h 37m18078h 00m
Hours in Bed (avg/night)7h 11m6h 18m
Sleep Study (Oura · SleepHQ)
Sleep Efficiency—73%
Deep Sleep (avg/night)—33h 00m
REM Sleep (avg/night)—56h 42m
Light Sleep (avg/night)—211h 36m
Awake (avg/night)—66h 14m
Sleep Latency—248 min
CPAP Score (SleepHQ)9498
Recovery
Heart Rate Variability27 ms29 ms
Resting Heart Rate58 bpm59 bpm

Focus Projects · from your plans ⓘ

HRV
27.2 ms ▲4.5
as of Jun 14 · Apple Watch
Apr 3 → Jun 19 (weekly)Apr 3 · 29.8 msApr 10 · 29.3 msApr 17 · 30.3 msApr 24 · 31.2 msMay 1 · 27.9 msMay 8 · 26.8 msMay 15 · 31.9 msMay 22 · 30.7 msMay 29 · 30.3 msJun 5 · 30.1 msJun 12 · 29.4 msJun 19 · 27.0 ms
Apr 3Jun 19
trend ↑ (base 20–31)
VO₂max
57.0 ▼2.6
as of Jun 14 · Apple Watch
Apr 3 → Jun 19 (weekly)Apr 3 · 58.2Apr 10 · 58.7Apr 17 · 58.2Apr 24 · 59.3May 1 · 58.4May 8 · 56.9May 15 · 56.6May 22 · 56.3May 29 · 56.4Jun 5 · 57.8Jun 12 · 57.2Jun 19 · 57.0
Mar 6Jun 19
re-test Jul 1
Body Comp
175.8 lb ▲0.4
as of Jun 18 · Withings
Apr 10 → Jun 19 (weekly)goal 165Apr 10 · 173.4 lbApr 17 · 175.9 lbMay 15 · 175.7 lbMay 22 · 175.4 lbMay 29 · 177.5 lbJun 19 · 176.8 lb
Apr 3Jun 19
goal 165 lb
body fat 12.1% · Mar 13

Sparked Interest ⓘ

Rush (the band) — thinking about their fans of 50+ years: misfits and nerds, and how that community got built and sustained.

Action Items · shared with coach ⓘ

jbot // WEEKLY · auto from health.db + calendar · italic = Wed check-in (jbot fills via WhatsApp) · hover any ⓘ for what it means