MACRO
01
MESO
#4
WEEK / PHASE
W4 ACCUM
BLOCK
DEFICIT
VITALSSLEEPBREATHWORK ·SOONMEDITATION ·SOONJOURNAL ·SOON
no vitals yet — import a Cronometer detailed-report PDF (carries Apple Health sleep / RHR / HRV / SpO₂ / VO₂max per day) or an Apple Health export.xml
RESTING HR
—
— bpm
no range yet
HRV
—
— ms
no range yet
SLEEP
—
— h
no range yet
VO₂MAX
—
—
no range yet
SPO₂
—
— %
no range yet
RESP
—
— brpm
no range yet
VS 28D BASELINE
HRV · 28D
band = typical range (mean ±1σ)
need ≥2 days of HRV
HRV suppression lags hard sessions 24–72h — a Monday dip after a stacked Saturday is structural, not a Sunday mistake (recovery spec §3.1).
RESTING HR · 28D
annual target sub-52
need ≥2 days of RHR
Refeed/deload volatility is expected recalibration — don't pathologize (+3–7bpm for 1–3wk post-deficit).
RECOVERY ENGINE (v1.5) — daily Green/Yellow/Orange/Red calls with confounder stacks per the Recovery Analysis Logic Spec. These baselines are its inputs; the Journal leaf captures its confounders.