Wellness & Recovery Insights
Track your biometric data, sleep patterns, and recovery trends to optimize your training and nutrition.
Today's Biometric Snapshot
Current wellness metrics from your smartwatch and sleep tracking
7-Day Wellness Trends
Visual trends showing your biometric patterns and recovery cycles
7-Day Trend Visualization
Trend Analysis:
Sleep duration declining over 3 days. HRV following similar pattern. Stress levels elevated today. Consider prioritizing sleep hygiene and stress management.
7-Day Training Load Forecast
Upcoming training intensity with AI-powered nutrition recommendations
Lower Body Strength
Tomorrow • Sep 20
Nutrition Strategy
Complex carbs 2h before (oats, banana)
Hydration focus (500ml water)
Protein + carbs within 30min (protein shake + fruit)
Match Day vs Arsenal
Sat • Sep 21
Nutrition Strategy
High carb meal 3-4h before, light snack 1h before
Sports drink with electrolytes
Recovery meal within 2h (lean protein + complex carbs)
Active Recovery
Sun • Sep 22
Nutrition Strategy
Light meal, focus on anti-inflammatory foods
Water and electrolytes
Antioxidant-rich foods (berries, leafy greens)
Upper Body Power
Mon • Sep 23
Nutrition Strategy
Moderate carbs + caffeine 30min before
BCAAs or light sports drink
High protein meal + carb replenishment
Club Training + Core
Tue • Sep 24
Nutrition Strategy
Balanced meal 2h before training
Hydration maintenance
Lean protein + vegetables
Champions League
Wed • Sep 25
Nutrition Strategy
Carb loading 24-48h prior, light pre-match meal
Optimal hydration + energy gels if needed
Immediate recovery nutrition + full meal within 2h
Recovery & Mobility
Thu • Sep 26
Nutrition Strategy
Anti-inflammatory foods focus
Herbal tea or water
Nutrient-dense recovery foods
AI Wellness Insights
Patterns and recommendations based on your data
Sleep Pattern Alert
Your sleep quality has declined over the past 3 days. Consider earlier bedtime and limiting screen time after 21:00.
Recovery Opportunity
Your Sunday recovery scores are consistently high. Consider scheduling more challenging workouts on Mondays.
HRV Stability
Your HRV shows good responsiveness to training load. Current adaptation strategy is working well.
Nutrition Focus Areas
Optimize your nutrition for the week ahead
High Load Days (Sat, Wed)
Carb loading: Increase complex carbs 24-48h before. Focus on glycogen replenishment post-training.
Protein Timing
25-30g protein within 30min post-workout. Aim for 1.6g/kg bodyweight daily during high load periods.
Hydration Strategy
35-40ml/kg bodyweight daily. Increase by 500-750ml per hour of training. Monitor urine color.
Recovery Nutrition
Anti-inflammatory foods: Tart cherries, leafy greens, fatty fish. Emphasize on recovery days.
Weekly Wellness Summary
Match days requiring peak nutrition
Trending upward from Monday
Training adjusted based on metrics