2026-04-01 · BFL

Sleep + Recovery Oura

Readiness

Sleep

Main sleep 7h04 · 82% efficient

HR 47 HR low 43 HRV 45 breath 14.8 latency 14min

Body-temp deviation: -0.11°C (trend +0.17°C)

Contributor breakdown

Readiness

activity balance 68

body temperature 100

hrv balance 90

previous day activity 66

previous night 98

recovery index 100

resting heart rate 96

sleep balance 73

sleep regularity 84

Sleep

deep sleep 95

efficiency 76

latency 97

rem sleep 99

restfulness 83

timing 95

total sleep 83

Fix date (OCR misread)

Workout (8 exercises, 24 sets)

★ Leg Press quads

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Set	Reps	Weight (kg)	Intensity	↑
1	12	64.0	6
2	10	73.0	7
3	8	82.0	8
4	8	91.0	8
5	12	73.0	8	↑

Leg Extension quads

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Set	Reps	Weight (kg)	Intensity	↑
1	12	46.0	9

★ Lying Leg Curl hamstrings

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Set	Reps	Weight (kg)	Intensity	↑
1	12	20.0	6
2	10	25.0	7
3	8	30.0	7
4	8	35.0	8
5	12	25.0	8	↑

Dumbbell Lunge hamstrings

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Set	Reps	Weight (kg)	Intensity	↑
1	12	10.0	9

★ Seated Calf Raise calves

Rename

Set	Reps	Weight (kg)	Intensity
1	12	20.0	6
2	10	25.0	7
3	8	35.0	8
4	8	40.0	8
5	12	35.0	8

Dumbbell Standing Calf Raise calves

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Set	Reps	Weight (kg)	Intensity	↑
1	20	12.5	8	↑

★ Decline Sit Ups abs

Rename

Set	Reps	Weight (kg)	Intensity
1	12	0.0	6
2	10	5.0	8
3	8	5.0	8
4	6	7.5	8
5	4	0.0	9

Ab Crunch Machine abs

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	20	23.0	8	↑

Diet (5 meals)

Meal 1 · 9:30 AM

1.0P / ?C

protein shake

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Meal 2 · 12:20 PM

1.0P / 1.0C

Slow bowl large 1/2 hamburger barley carrot cauliflower

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Meal 3 · 4:00 PM

1.0P / 1.0C

Slow bowl large 2/2 + 1 egg + fruit

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Meal 4 · 7:20 PM

1.0P / 1.0C

hummus + carrots celery

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Meal 5 · 9:30 PM

1.0P / 1.0C

veal asparagus potatoes

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