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| Goal | Projected date | Days away |
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| Milestone | Achieved | Days to hit | vs plan (30d) |
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| Date | Weight | Trend | Day change |
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Send each morning's weigh-in to Dagny (WhatsApp or email) in both kg and lbs — it's saved to this dashboard's store automatically. Example: "115.4 kg / 254.4 lbs, morning".
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Your weekly Zone-2 target isn't fixed — it steps as your weight crosses health thresholds. The highlight is your current band; next threshold shows when it moves. Losing weight keeps it high (deficit support); reaching maintenance drops it to 150 so time reverts to strength/VO2.
Your week runs Monday→Sunday. If the Zone-2 target isn't met by Saturday, Saturday (and/or Sunday) becomes the make-up cardio day — long elliptical/bike. If it's met, Sat+Sun are your free pick (yoga, hike, pickleball, rest).
| Week of | Zone-2 min | Sessions | vs target |
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Resting HR from your Garmin overnight — it should trend down as cardio fitness improves. A rising RHR = recovery/adaptation signal (or poor sleep). Separate from Zone 2: this is the result of the training, tracked daily.
Zone 2 = ~105–122 bpm (from your live Garmin zones, refreshed weekly) — a pace where you can hold a conversation... Knee-safe aerobic only (you don't run): elliptical, cycling, brisk walking, pickleball all count. Target is phase-aware by weight. This builds the aerobic base that's your #2 longevity lever after weight — it's the work you can do even when the scale is quiet in a plateau.
A probability-shift tool, not destiny. It starts from a US male actuarial table at your age, then applies penalties/credits for the health factors you control: weight/BMI, cholesterol, blood pressure, sleep apnea, activity, smoking, diabetes. Every week it re-reads your live weight (and bloodwork when it lands) and recomputes. Losing weight, lowering LDL/BP, treating apnea, and adding cardio all shift this number up. Treat it as a trend to pull up over 12 months — not a fixed prediction.
1. Pull the SD card from your ResMed AirSense 11
2. Insert it into your Mac → open OSCAR (free) → it reads the card
3. Go to Reports → Sleep Report → Export CSV
4. Drag that CSV file here ↓
| Date | AHI | Leak (L/min) | Hours | P95 press | Verdict |
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AHI = apnea events/hr (aim <5; 5–15 watch; >15 = poor control). Leak = mask seal (high = broken sleep). Hours = adherence. Verdict uses the same GO/STEADY/EASY dial as your resting HR: solid AHI+low leak+enough hours = GO (train as planned); creeping = STEADY; bad night/s = EASY (light recovery or rest). Sleep is the foundation under the whole training plan.