AI Analysis Last run 30 Oct 2026 · 28 nights · 16 sessions
AI Analysis
| Factor | What it impacts | Change | Signal strength |
|---|---|---|---|
| Sessions in 7 daysWorkouts in the 7 days before the night. I range from 1 to 6. At 1 or 2, HRV sits near 100 ms; at 5, it falls to 73. | HRV | +1 session = −6 ms | Strong28 nights |
| Wake-up timeWhen I get up. Usually 08:17, between 07:30 and 09:23. Up after 09:00, REM reached 118 min; up before 08:00, 96. | REM | +1 h later = +12 min | Strong28 nights |
| BedtimeWhen I go to bed. Usually 00:24, between 21:00 and 01:08. In bed before midnight: 8h20 asleep. After 00:30: 7h34. | Time asleep | +1 h later = −14 min | Strong28 nights |
| Level 5 dayA session I rated 5 out of 5: 3 heavy Gym days (deadlift 110 to 130 kg), a 5 km run, a sprint swim. 5 of my 10 rated sessions. | HRV | 73 ms next night, against 92 | Strong28 nights |
| Run or swimA day with cardio: runs of 5 to 9.5 km, swims from 50 m sprints to 400 m. 9 days in October. | Time asleep | 8h24, against 7h46 | Strong28 nights |
| Short night (under 7h30)Under 7h30 asleep: 5 nights in October, the lowest 6h04 on 3 Oct (travel). The next night pays it back. | Next night | +61 min asleep | Strong26 pairs |
| Girlfriend3 nights with her: 1, 2 and 3 Oct. Up at 07:47, 07:27, then 05:26 for a trip. REM 92, 100 and 60 min. Without the trip night: up 07:37. | Wake-up, REM | Up 06:53, against 08:20; REM 84 min, against 103 | Early3 nights |
| Coffee after 10:00Any cup at 10:00 or later. My first cup lands at 09:00 to 09:30. 7 of 13 logged days (1 to 15 Oct) had a late cup, up to 17:00. | REM | −17 min | Early13 nights |
| WeekendFriday and Saturday nights, waking on a Saturday or Sunday: 3–4, 10–11 and 24–25 Oct. REM 60, 95, 86, 119, 82 and 105 min. Without the 3 Oct trip night: 97. | REM | 91 min, against 104 | Early6 nights |
The perfect night Simulated from the 9 factors above
- The week2 sessions in the 7 days beforeHRV near 100 ms, against 73 at 5 sessions
- The dayAn easy run or swim, level 3 at most8h24 asleep after cardio; a level 5 Gym day costs ~20 ms of HRV
- 10:00Last coffeeKeeps the 17 min of REM a late cup takes
- 23:30In bed, lights outBefore midnight: 8h20 asleep, against 7h34 after 00:30
- 08:45Get up, with no alarm beforeEach hour later adds 12 min of REM
Asleep~8h20normal 7h56
HRV~100 msnormal 84
REM~110 minnormal 100
Closest real night: 2 Oct. Rest day, in bed 22:13, up 07:27: 9h09 asleep, HRV 119 ms, RHR 51.
Details
Each measure
Last night, the average of the last 7 nights, my normal (the middle night of all), then the best and the worst of the last 30 days.
Every night
Night by night
- Better than normal
- Normal
- Below normal
- Sport the day before
Last 30 nights
Bed to wake
Every session
Sport log
Form compares a session with my best of its kind: 100 % is the best. Effort mixes how far the average and peak heart rate climbed from resting ( bpm) to my highest so far ( bpm) with the level I felt out of 5. Load is minutes times effort.