Each ridge is one signal across the last month, oldest at the left. Height is that day’s value relative to its own 30-day range: a tall, even skyline means recovery is holding; valleys mark the hard days. Drag to rotate, pinch or scroll to zoom.

Grade 1 biceps muscle strain / overuse accumulation

Grade 1 mid-belly biceps strain with gradual onset over 5–7 days. Pain 3–4/10 at peak during curls, both concentric and eccentric equally. Minimal palpation tenderness. No red flags · no deformity, bruising, or rest pain. No programming changes identified; likely cumulative fatigue accumulation, possibly compounded by increased upper body load during recent back injury recovery period. Self-manageable with load modification and eccentric-focused rehabilitation.

• No training biceps to failure or near-failure
• No increasing weight or volume on any curl variation
• No preacher curls · fixed stretched position maximizes mid-belly stress
• No supinating grip chin-ups at high intensity
• Drop curl weight 20–25% · cap all sets at RPE 6
• Use straps on heavy rows if biceps feels like it is loading uncomfortably

• Peak readiness: TR 83/100. Your body is loaded and primed. Push hard today.
• HRV 31ms: just below your personal baseline (33-44ms). Yellow flag on intensity.
• No activity logged yesterday. Rest day or unrecorded training.

Rest day. Expect TR 91–97/100 tomorrow with 7+ hours of sleep tonight. A 15-20 min sauna session tonight will likely push HRV 2-4ms higher by morning. HRV baseline tomorrow: ~31ms. Wind down early and skip late-night screens: likely 35ms. Late eating window or alcohol: likely 27ms or below. Body battery tomorrow AM: ~56% on average sleep, up to 68% with 7.5+ hours and low stress tonight.