Strength Training
Jul 23, 2026 · 10:39 – 11:37
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MacroFactor
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Withings
+
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iPhone
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Polar Flow
DURATION
WHOOP
57m
CALORIES
WHOOP
302
kcal
DISTANCE
-
AVG HR
WHOOP
105
bpm
MAX HR
WHOOP
162
bpm
STRAIN
WHOOP
12.8
WHOOP HR ZONES
Session Profile
Time spent in each heart-rate zone. Recorded by the WHOOP strap.
ZONE 0
RECOVERY
14m 33s
25.1%
ZONE 1
LIGHT
31m 48s
54.9%
ZONE 2
MODERATE
6m 26s
11.1%
ZONE 3
HARD
3m 26s
5.9%
ZONE 4
VIGOROUS
1m 42s
3.0%
ZONE 5
MAX
0s
0.0%
APPLE HEALTH
Workout Telemetry
ACTIVE ENERGY
396 kcal
BASAL ENERGY
96 kcal
STEPS
907
PHYSICAL EFFORT
2.8
HEVY
Strength Log
Exercises, sets, volume, RPE, and notes imported from Hevy.
WORKOUT
Lower Body
VOLUME
27,424.1 lb
EXERCISES
4
SETS
22
Barbell Back Squat
Glutes
7 sets
| #1 | 45 lb · 10 reps |
| #2 | 135 lb · 6 reps |
| #3 | 185 lb · 16 reps · RPE 7.0 |
| #4 | 225 lb · 10 reps · RPE 8.0 |
| #5 | 225 lb · 8 reps · RPE 9.0 |
| #6 | 185 lb · 11 reps · RPE 9.0 |
| #7 | 185 lb · 12 reps · RPE 9.0 |
Seated Plate-Loaded Machine Calf Raise
Calves
6 sets
| #1 | 45 lb · 11 reps |
| #2 | 90 lb · 6 reps |
| #3 | 90 lb · 15 reps · RPE 7.0 |
| #4 | 115 lb · 10 reps · RPE 8.0 |
| #5 | 115 lb · 11 reps · RPE 9.0 |
| #6 | 125 lb · 10 reps · RPE 10.0 |
Lying Hamstring Curl
Hamstrings
4 sets
| #1 | 65 lb · 10 reps |
| #2 | 110 lb · 6 reps |
| #3 | 140 lb · 10 reps · RPE 8.0 |
| #4 | 140 lb · 9 reps · RPE 9.0 |
Leg Extension
Quadriceps
5 sets
| #1 | 110 lb · 4 reps |
| #2 | 120 lb · 12 reps · RPE 9.0 |
| #3 | 120 lb · 10 reps · RPE 9.0 |
| #4 | 120 lb · 8 reps · RPE 10.0 |
| #5 | 120 lb · 7 reps · RPE 10.0 |
HEART RATE
Source Overlay
Overlay stats come from the plotted samples and can differ from device-reported summaries above.
WHOOP VIA APPLE HEALTH
111 avg · 162 max · sampled
RYAN’S ULTRA 3 WATCH VIA APPLE HEALTH
112 avg · 167 max · sampled
POLAR FLOW VIA APPLE HEALTH
112 avg · 164 max · sampled
IPHONE VIA APPLE HEALTH
112 avg · 167 max · sampled
WITHINGS
113 avg · 167 max · sampled
Training focus
Based on 22 logged sets.
Glutes
7 sets · 32%
Calves
6 sets · 27%
Quadriceps
5 sets · 23%
Hamstrings
4 sets · 18%
Recorded by
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MacroFactor
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Withings
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+
iPhone
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Polar Flow
Captured by 6 sources. The numbers above merge them; the breakdown below is what each source recorded.
WHOOP
Duration
Avg HR
Max HR
Calories
Strain
MACROFACTOR
Duration
WITHINGS
Duration
Calories
APPLE WATCH
Duration
Avg HR
Max HR
Calories
IPHONE
Duration
Avg HR
Max HR
Calories
POLAR FLOW
Duration
Avg HR
Max HR
Calories
Details
Sport
Duration
Avg HR
Max HR
Calories
Strain
Time Recorded