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| Goal | Projected date | Days away |
|---|
How "reached" is decided: a milestone only counts when the smoothed trend of the last ~3 readings is at/below the goal — a single weigh-in dip doesn't flip it. Projected dates use an honest ~80%-adherence pace, re-checked daily.
| Milestone | Achieved | Days to hit | vs plan (30d) |
|---|
| Date | Weight | Trend | Day change |
|---|
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 |
|---|
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.
Resting HR from your Garmin overnight — it should trend down as cardio fitness improves. A rising RHR = recovery/adaptation signal (or poor sleep). This is the result of the training, tracked daily.
→ moves: Do → Nutrition (soluble fiber, omega-3, cut refined carbs/sugar) and Do → Training.
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.
| Date | Score | Hours | Deep % | REM % | Light % | Awake % | Verdict |
|---|
Garmin sleep needs a few nights of wear to start scoring. Enable sleep tracking on the Venu and rows will appear here once it records.
RHR + HRV below are the recovery result signals; CPAP table above/below is the medical cause layer.
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 |
|---|
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.
Your all-time daily average and how your best months compare — sets a target from what you've actually sustained, not a generic 7k line.
| Year | Days | Avg/day | Clear 7k | Clear 10k |
|---|
| Month | Days | Total | Avg/day |
|---|
| Year | Sessions | Miles | Hours |
|---|
| Date | Minutes | Miles |
|---|
Steps = your all-day Garmin step count (synced daily), with walking distance estimated at ~2,000 steps/mile at your height. Walking = the separate distance recorded on actual walking workouts. Bike rides live in their own Rides tab.
| Year | Rides | Miles | Hours |
|---|
| Date | Type | Minutes | Miles |
|---|
Bike miles auto-fill from your cycling sessions the moment one records — no extra logging needed; your existing Garmin sync captures ride distance automatically, grouped and totaled by year. History is already populated from past rides, and it keeps climbing as new rides land.
The 8 pillars of your health plan, at a glance. Weight + Zone-2 + sleep auto-fill; supplements, meds, strength, BP, and lipid re-tests are tracked here.
Omega-3, psyllium, B12, Vit D, magnesium. Log daily.
Statin, TG med, GLP-1. Log daily.
| Date | Exercise | Weight | Reps | Sets |
|---|
Log each MWF lift. Add weight/reps weekly (progressive overload).
| Checkpoint | Date | TG | LDL | HDL | hs-CRP |
|---|
Targets: TG <150 · LDL <100 · HDL >40 · hs-CRP <1. Re-test monthly/(month 3).