9:41
Tuesday, Jul 9
Good morning, Anna
AN
Readiness
78
Take it easySteadyFull capacity
Ready for a full day
Good for focused work and a normal workout — just skip the late night; save max efforts for tomorrow.
See the full story →
Your coach · 4 actions today
Why these?
Based on your last two weeks of sleep, HRV and stress data. These change as your patterns do.
✓
Get sunlight before 10 AM
Your sleep onset drifted 40 min later this week.
✓
Cut caffeine after 2 PM
Late-afternoon stress spikes on coffee days.
✓
Aim for lights out by 10:30
You're 2 nights behind on sleep.
✓
Do today's protocol: NSDR · 20 min
Calm, Energy — this consistently improves your readiness.
That's everything for today — see you tomorrow.
↑ HRV 12%
Your best HRV week this month; sleep slipping. See your week →
New
BioAge updated: down 4 months — more consistent sleep did the work.
←
Readiness
78 Ready for a full day
You're set for a full day. Push hard tomorrow instead — your body is still recovering from Thursday's short night.
Week
Month
Year
↑ 6 pts averaging 74 this month, better than June
What's driving today's 78
Sleep quality
helping
HRV trend
steady
Yesterday's load
holding back
Last night's 7h 42m of sleep did most of the recovery work. Yesterday's hard workout is the only thing keeping you out of the 80s.
←
Your week, explained
Tue Jul 2 – Mon Jul 8 · Last 7 days
Overall, a good week. Your recovery improved because you slept 40 minutes more on average and did 3 breathwork sessions.
Stress
↑ Thursday only
Tue Wed Thu Fri Sat Sun Mon
One rough afternoon, otherwise calm. It tracked the short night, not anything new.
HRV
↑ 12%
Tue Wed Thu Fri Sat Sun Mon
Your best week this month. The 3 breathwork sessions line up neatly with the jumps on Mon, Wed and Fri.
Heart rate
↓ 2 bpm avg
Tue Wed Thu Fri Sat Sun Mon
Resting heart rate settled 2 bpm lower — tracks the extra sleep and the three breathwork sessions.
Sleep
↓ 6h 10m avg
Tue Wed Thu Fri Sat Sun Mon
Slipping. Thursday’s 5h 20m was the outlier — and it shows up as Thursday’s stress spike.
Try this next week
Protect your Wednesday bedtime and this week's HRV gain should stick. Walker's Wind-Down Routine can help →
Body
AN
Live from your Virtusan Band · synced 2 min ago
Stress Live · updates all day
Relaxed 7 AM now
1h 40m restorative so far — a calm morning.
HRV
63 ms
Overnight avg
Last 7 nights
A touch below usual
HEART RATE
56 bpm
Overnight avg
Last 7 nights
In your normal range
Sleep
7h 42m
Last night
Last 7 nights
In your normal range
BioAgenew
33
Updates monthly · see what changed
←
HRV
63 ms
Overnight average In your normal range
63 ms · baseline 68 ms · −7%
Why? →
A touch below your usual 68 ms — nothing to worry about, but a sign to keep today's intensity moderate.
Day
Week
Month
Year
Last night Your normal range · 55–75 ms
baseline 68
63 ms
4585 ms
Last night sat in the lower half of your normal range — a mild dip, nothing unusual.
baseline 68 Tue Wed Thu Fri Sat Sun Mon
protocol day · Averaging 66 ms this week — in your usual range
baseline 68 1 5 10 15 20 25 30
Averaging 66 ms this month — trending up.
J F M A M J J A S O N D
Your HRV has climbed from 58 to 66 ms this year.
Trends
Trending up
Your HRV is trending up: 66 ms over the last 4 weeks vs. your 6-month average of 61 ms.
This week
66
↑ 8%
Last week
61
ms
30-day avg
63
ms
Baseline
68
ms
Days you complete a protocol tend to be among your better HRV days.
Your HRV tends to dip on days with afternoon stress spikes.
Best 4-week HRV stretch since March.
Do something about it
Breathwork reliably supports your recovery — your readiness tends to be higher the morning after NSDR.
▶ Start NSDR · 20 min
←
Sleep
7h 42m
Last night In your normal range
7h 42m · baseline 7h 30m
Why? →
A solid night — you fell asleep quickly and stayed asleep. Your body got the recovery it was asking for.
Day
Week
Month
Year
Bedtime → Wake 8h 05m in bed · asleep 7h 42m
Awake REM Light Deep
11:12 PM7:20 AM
Lights out at 11:12 PM, asleep within 12 minutes, up at 7:20 — an efficient night.
7:18 7:05 5:20 7:30 8:00 7:22 7:42 Tue Wed Thu Fri Sat Sun Mon
Averaging 7h 24m this week — a bit under your usual.
1 5 10 15 20 25 30
7h 10m nightly average this month.
J F M A M J J A S O N D
Sleep has held around 7h 15m all year.
Last night's stages
Deep Typical for you
1h 12m
REM Typical for you
1h 48m
Light Typical for you
4h 42m
Awake Normal
23m
Brief wake-ups are part of healthy sleep.
A typical night across all stages.
Trends
Steady
Averaging 7h 15m over the last 4 weeks, in line with your 6-month average.
Consistency — your strong suit
Your bedtime varied by only 25 minutes this month — your most consistent stretch since March. This is also what's been improving your BioAge.
This week
7h 24m
avg
Last week
6h 55m
avg
30-day avg
7h 10m
avg
Baseline
7h 30m
usual
You tend to sleep longer on days you complete an evening protocol.
←
Heart rate
56 bpm
Overnight average In your normal range
56 bpm · baseline 58 bpm · −2
Why? →
A touch lower than usual — your body recovered well overnight. Lower resting heart rate generally means better recovery.
Day
Week
Month
Year
Resting
56 bpm
Overnight average
Max today
142 bpm
during workout
Right now: 72 bpm · 2 min ago
↻ Measure
Measuring… keep still ~15 s
Right now: 74 bpm · just now
↻ Measure
74 bpm — normal for mid-morning.
baseline 58 Tue Wed Thu Fri Sat Sun Mon
protocol day · Averaging 57 bpm this week — steady
baseline 58 1 5 10 15 20 25 30
Resting HR 57 bpm this month — steady.
J F M A M J J A S O N D
Resting HR eased from 60 to 57 bpm this year.
Trends
Trending down — that's good
Your resting heart rate is trending down: 56 bpm over the last 4 weeks vs. your 6-month average of 59 bpm.
This week
56
↓ 2
Last week
58
bpm
30-day avg
57
bpm
Baseline
58
bpm
Your heart rate settles back to baseline faster after workouts than it did last month.
←
Stress
Low
Today so far In your normal range
Why? →
A calm morning so far. Yesterday's 3pm spike hasn't returned — it coincided with low HRV and a higher resting heart rate, and settled after your evening walk.
Day
Week
Month
Year
Today · 6 AM → now Mostly calm
6a9a12p3pnow
Calm Balanced Elevated Stressed
One brief elevated stretch around midday; you've been in the calm and balanced zones most of the day.
time in Stressed zone / day Tue Wed Thu Fri Sat Sun Mon
protocol day · Mostly calm this week — Thursday was the exception
1 5 10 15 20 25 30
About 1.4h/day in the Stressed zone this month.
J F M A M J J A S O N D
Time in the Stressed zone is down 30% since January.
Trends
Trending down — that's good
You've spent 30% less time in the Stressed zone over the last 4 weeks vs. your 6-month average.
This week
1.1h
↓ 25%
Last week
1.5h
/day stressed
30-day avg
1.4h
/day stressed
Baseline
1.6h
/day stressed
Weeks with 7h+ of sleep show 15% less time in the Stressed zone.
This week your stress has peaked between 2–4pm, usually alongside a dip in HRV.
Do something about it
Get ahead of the 2–4pm dip — a 5-minute Physiological Sigh before lunch has kept your afternoons calm.
▶ Start Physiological Sigh · 5 min
Protocols
78
AN
🔍 Search protocols and library…
Protocols
Library
Science-backed protocols to help you sleep, recover and perform.
{{ chip.label }}
Suggested for you
NSDR · 20 min
Dr. Huberman · Calm, Energy
Zone 2 Basics · 35 min
Dr. Attia · Energy, Recovery
Your favorites See all ›
Physiological Sigh · 5 min
Dr. Huberman · Calm
♥
{{ grp.type }}
{{ grp.glyph }}
{{ p.name }}
7-day program
{{ p.desc }}
›
Learn the science behind your metrics — by the experts who wrote the protocols.
{{ au.initials }}
{{ au.name }}
{{ au.cred }}
{{ se.title }}
{{ se.count }}
›
←
Library
MW
Dr. Matthew Walker
Sleep scientist, UC Berkeley · Author of "Why We Sleep"
Sleep science
Why sleep consistency beats duration
Article · 6 min read
›
The 4 stages of sleep, explained
Video · 12 min watch
›
Circadian rhythm
Caffeine, adenosine and your afternoon crash
Article · 8 min read
›
Protocols by Dr. Walker
Wind-Down Routine · 15 min
Sleep
›
←
Series
Series artwork
Circadian Rhythms
MW
Dr. Matthew Walker · 5 explainers
Your body runs on an internal clock. This series explains how that clock works, what throws it off, and how to keep it — and your sleep — steady.
{{ it.n }}
{{ it.title }}
{{ it.meta }}
›
←
Article
Why sleep consistency beats duration
MW
Dr. Matthew Walker · 6 min read
A regular sleep schedule matters more than an extra half hour in bed. Your circadian system thrives on predictability — when bedtime drifts night to night, deep-sleep timing drifts with it, and recovery suffers even if total hours look fine.
In studies tracking thousands of sleepers, bedtime regularity predicted next-day HRV and resting heart rate better than duration did. The practical rule: pick a window and defend it — weekends included.
Your data agrees: this month, your most consistent bedtime weeks were also your best HRV weeks.
Put it into practice
Wind-Down Routine · 15 min
›
←
Protocol
♥
NSDR — Non-Sleep Deep Rest
Dr. Andrew Huberman · Audio · 20 min
Calm Energy Beginner-friendly
How you'll see it: reflected in your HRV and stress readings.
▶ Start protocol
Your pattern with this
No sessions yet. Most people notice calmer evenings within the first two weeks of regular practice.
Your pattern with this · 1 session
You completed your first session yesterday. One session is too little to see your pattern — check your readiness tomorrow morning, and after a few more sessions we'll show you what this protocol does for you.
Pattern unlocks after 3 sessions
Your pattern with this · 4 sessions
Your readiness tends to be higher the morning after this protocol.
What it is
A guided rest state that slows your nervous system without sleeping — lie down, follow the audio, let your body do the rest.
DH
Dr. Andrew Huberman
Neuroscientist, Stanford. Studies stress, focus and recovery.
The science, in short
Deep-rest states shift you into "rest and digest" mode, raising vagal tone — which shows up as higher HRV.
Go deeper in the Library
The science of deep rest · 3 explainers
›
←
Account
AN
Anna Novak
anna.novak@email.com · Edit
⌚
Virtusan Band 2
Connected · battery 82% · synced 2 min ago
›
Premium Active
Renews Aug 12, 2026 · $9.99/mo
Manage subscription
Notifications ›
Units & goals ›
Health data & privacy ›
Help ›
Sign out
Home
Body
Protocols
Why it's here
{{ whyCopy }}
Got it
BioAge · updated today
33 BioAge ↓ 4 months
Your BioAge is 2 years and 8 months younger than your calendar age (36). Down 4 months since your last update — driven by more consistent sleep: your bedtime varied by only 25 minutes.
Sleep consistency ↑ Resting HR ↓ 2 bpm
Nice — back to Home