Four flagship wearable ideas rebuilt on your own evidence: reserve-native activity credit, a saturating energy budget, a time-bounded readiness permission, and a load-ratio dose. Zones use resting 60 bpm (assumed, 0 d) and max 184 bpm (Tanaka age prediction) · uncalibrated rolling fit.
01 · Activity intelligence
PAI-X · rolling 7-day
0 PAI — the steepest part of the benefit curve. The first 20 points are worth the most you will ever earn.
- Expiring 24 h
- 0
- Vigorous min
- 0
- Live rate
- 0.0/h
HUNT cohort semantics, but credit is scaled by heart-rate reserve and discounted for how well your autonomic system absorbed the load.
02 · Energy budget
Bio-Charge
Recharging at 2.5/h; about 3.9 h of this to reach 80.
- Drain
- 1/h
- Recharge
- 10.4/h
- Driver
- recovering
Recovery saturates: dC/dt = R·(100−C)/100 − D, so the last points refill slowest. Unobserved hours recover at rest rate only — taking the watch off never fakes recovery.
03 · Readiness
Launch Window
Readiness 65. Normal for you: train to plan, ceiling 152 bpm.
Outside your window · ceiling 152 bpm (74% reserve)
- Sleep debt z=-0.93 · 1.4 h owed; expect blunted vagal rebound and a lower ceiling.
- Skin temperature z=-0.44 · Skin temperature raised against your norm — thermal, hormonal or immune.
- Vagal tone (RMSSD) z=-0.06 · Slightly suppressed vagal tone.
Not enough logged exertion yet — this is the population late-afternoon peak, 4–6 h after the core-temperature nadir. Baseline confidence 0%.
04 · Coach
Adaptive Dose
- ACWR
- —
- Acute TRIMP
- 0
- Chronic
- 0
Fewer than 28 days of load history, so this is a conservative maintenance dose rather than a ratio-driven prescription. The plan sharpens as the ledger fills.
Today so far 0 TRIMP · target 20 · limited by baseline.
Your reserve ladder
now 68 bpm · 6% reserveZ1 · Recovery
60–109
Z2 · Aerobic
109–128
Z3 · Tempo
128–146
Z4 · Threshold
146–165
Z5 · Peak
165–184
Karvonen reserve bands from your measured resting rate. Every score above is computed against these boundaries, not an age table — which is the whole point. Stream is not live: figures below reflect the stored ledger, not this moment.