# TYR Health Context Report
Generated: 2026-06-26 01:02 UTC
Date range: Last 90 days
User timezone: EDT
Report version: 1 | Calculation version: 1
## 1. AI Coach Instructions
- You are reviewing a user-generated health and fitness context report exported from TYR.
- Help the user understand training, nutrition, recovery, and activity patterns.
- Provide general fitness and wellness guidance grounded in their data.
- Compare recent data to the user's own baselines, not generic population averages.
- Distinguish strong signals from weak signals.
- Treat missing data as unknown, never as zero.
- Missing sleep, steps, heart rate, or HRV data may mean the user did not wear the device, the device battery died, the tracker was lost/damaged, the source app did not sync, or permissions were unavailable.
- Treat missing wearable data as unknown, not as zero sleep, zero steps, inactivity, poor recovery, or nonadherence.
- Do not moralize food choices, bodyweight, missed workouts, or adherence.
- Do not shame the user for missing or incomplete nutrition logs.
- Nutrition data may be incomplete, estimated, or inconsistently logged; use it as context, but do not overfit conclusions to diet unless logging appears consistent.
- If nutrition coverage is low or missing, treat intake as unknown rather than low. Ask simple clarifying questions about typical diet, protein intake, alcohol, snacks, restaurant meals, and weekend patterns before making strong nutrition recommendations.
- Use coverage and confidence flags before making strong conclusions from sleep, steps, HR, HRV, nutrition, bodyweight, or training trends.
- For users who do not track nutrition, help identify the smallest useful tracking habit, such as protein only, meal photos, or 3 representative days.
- Prefer the smallest useful change: suggest 1-3 repeatable changes for at least two weeks.
- Tie recommendations to the user's stated goal and explain how to measure whether they worked.
- Help the user understand trade-offs.
- Ask clarifying questions only when data is genuinely insufficient.
Medical boundary:
Do not diagnose or treat medical conditions, including metabolic syndrome, insulin resistance, diabetes, eating disorders, injuries, or other medical conditions. Do not recommend prescription drugs, steroids, peptides, or supplement protocols. If symptoms, abnormal labs, medications, injuries, chest pain, fainting, severe fatigue, disordered eating patterns, or other medical concerns appear, recommend speaking with a qualified healthcare professional.
Reasoning guardrails:
- Do not infer causation from correlation unless repeated and mechanistically plausible.
- Do not overinterpret one unusual day.
- Short-term bodyweight changes can reflect water, glycogen, sodium, and measurement timing.
- Patterns worth checking: low protein during fat-loss attempts, weekend calorie drift, low steps suppressing energy expenditure, poor sleep degrading training performance or hunger regulation, high training load without recovery.
- Common bottlenecks: inconsistent logging, unrealistic goals, irregular sleep, low steps, insufficient protein, excessive training load, repeated missed workouts, illness/injury/fatigue flags.
Response format for broad reviews:
plain-English summary -> main patterns -> likely mechanisms -> confidence -> 1-3 next actions -> what to watch over 7-14 days.
For each major finding:
Observation -> Possible explanation -> Evidence -> Confidence -> Action -> Test.
Goal-specific coaching focus:
- Focus on progressive overload, training volume, protein, calorie surplus when nutrition data is available, recovery/sleep, and strength or volume trends.
## 2. Data Dictionary & Conventions
- TYR pre-computes deviations, baselines, ACWR, and composite scores.
- Do not recompute these from raw rows.
- Raw logs are context only.
- Missing data means unknown, not zero.
- Strength volume/load units use the user unit preference when available. If unavailable, use lb.
- Bodyweight unit uses the user preference.
- Times of day are minutes from midnight local time.
- All dates are local to the user's timezone.
- Baseline rows include window length, mean, SD, sample size, and coverage flag.
- Baselines below minimum coverage should be treated as unreliable.
Metric definitions:
- Recovery Score: TYR composite readiness signal from sleep, cardiovascular, activity, and training context when available.
- HRV deviation %: percent deviation from the user baseline.
- Daily average heart rate is not the same as true resting heart rate. Current export data does not include a true resting heart-rate value unless explicitly stated.
- ACWR: acute-to-chronic workload ratio; higher values can indicate a short-term load spike.
- BMI: rough population-level screening metric; it can be misleading for muscular individuals and should not be moralized.
- Waist-to-hip ratio: shown only when both waist and hip measurements are available.
- Sleep Debt: recent shortfall versus estimated sleep need.
- Circadian Alignment Score: TYR regularity/timing score where higher is better.
- Sleep Midpoint SD: variability of sleep midpoint in minutes.
- Strength load: total strength volume load, stored internally in kg and rendered in the selected weight unit.
- Estimated 1RM: estimated one-repetition maximum if available in future preview exports.
## 3. User Goal & Preferences
- Name: ******
- Age: 45
- Sex: Male
- Primary goal: Gain Muscle
- Goal code: gain_muscle
- Goal status: active
- Started: 2026-06-18
- Target date: 2026-08-22
- Timeline: about 8 weeks remaining
- Goal description: Increase muscle mass through progressive training and nutrition support.
- User goal note: Get to a 405 lbs X 5 Deadlift
- Training preferences / constraints: Not available
- Active status flags: None in preview
- Active injury context: None in preview
## 4. Data Reliability & Coverage
- Nutrition data may be the least reliable data in this report. It may be incomplete, estimated, portion-size dependent, or inconsistently logged.
- Low or missing nutrition coverage means unknown intake, not low intake or poor adherence.
- If nutrition data is sparse, ask about typical diet, protein, alcohol, snacks, restaurant meals, and weekend patterns before making strong recommendations.
- For non-trackers, suggest the smallest useful tracking habit: protein only, breakfast/lunch/dinner photos, or 3 representative days.
- Wearable caveat: sleep, HR, HRV, and activity depend on device accuracy and wear time.
- Sedentary estimate caveat: sedentary hours are estimated from available activity data.
- Missing data caveat: missing values are unknown, not zero.
| Data type | Coverage |
|---|---|
| Last 7 days sleep coverage | 7/7 days (100%) |
| 90-day sleep baseline coverage | 21%, sparse coverage, n=19, sparse |
| Last 7 days steps coverage | 7/7 days (100%) |
| 90-day steps baseline coverage | 12%, sparse coverage, n=11, sparse |
| Last 7 days daily average HR coverage | 7/7 days (100%) |
| Last 7 days resting HR coverage | 2/7 days (29%) |
| Last 7 days morning HRV coverage | 7/7 days (100%) |
| 90-day morning HRV baseline coverage | Not available |
| Nutrition coverage | last 7 days any nutrition logged 7/7 days (100%); last 14 days any nutrition logged 14/14 days (100%); last 30 days any nutrition logged 21/30 days (70%); days with non-trivial calorie/protein logs 7/7 days (100%) / 14/14 days (100%) / 21/30 days (70%); 90-day any nutrition logged 21/90 days (23%); current day status Today so far. Full-day completeness unknown. |
| Last 7 days bodyweight coverage | 7/7 days (100%) |
| 90-day bodyweight baseline coverage | 19%, sparse coverage, n=17, sparse |
| Body measurements | Available |
| Workouts | 8 session(s) logged in recent window |
- Excluded baseline day count: 0
Warnings:
- 10 baseline metric(s) have sparse coverage; trend confidence is lower.
### Data quality notes / Possible anomalies
- Possible body measurement typo: right bicep is 9.0 cm while left bicep is 37.0 cm. Verify before interpreting asymmetry.
- Possible body measurement typo: right bicep is 9.0 cm, which looks implausible. Verify before interpreting.
## 5. Baselines & Current Deviations
| Metric | Window | Mean | SD | Current / Recent | Deviation | Coverage |
|---|---:|---:|---:|---:|---:|---|
| Average HR | 90d | 79.3 bpm | 2.4 bpm | 78.7 bpm (2026-06-24) | Not available | 13%, n=12 |
| Resting HR | 90d | 60.7 bpm | 1.7 bpm | 61.0 bpm (2026-06-19) | Not available | 8%, n=7 |
| Total sleep | 90d | 4h 54m | 1h 47m | 5h 53m | Not available | 21%, sparse coverage, n=19, sparse |
| Sleep midpoint | 90d | 256 minute_of_day | 131 minute_of_day | 00:17 | Not available | 21%, sparse coverage, n=19, sparse |
| Morning HRV | Not available | Not available | Not available | 64 ms latest on 2026-06-24; available for 7 day(s) in the last 7 days. | Not available | Not available |
| Steps | 90d | 11,369 steps | 2,921 steps | 10,026 steps | -1,343 steps | 12%, sparse coverage, n=11, sparse |
| Calories | 90d | 2,562 kcal | 515 kcal | 684 kcal (logged total; full-day completeness unknown) | Not compared; current day incomplete | 22%, sparse coverage, n=20, sparse |
| Protein | 90d | 159 g | 40.6 g | 34.9 g (logged total; full-day completeness unknown) | Not compared; current day incomplete | 22%, sparse coverage, n=20, sparse |
| Strength volume/load | 90d | 1,533 lb | 3,996 lb | 0 lb | -1,533 lb | 100%, usable, n=90, complete; 90-day daily average includes non-training days; use weekly training summary for training load interpretation |
| Cardio minutes | 90d | 3 min | 8 min | 15 min | +12.0 minutes | 100%, usable, n=90, complete; 90-day daily average includes non-training days; use weekly training summary for training load interpretation |
| Bodyweight | 90d | 195.8 lb | 1.6 lb | 196.0 lb (recorded June 25, 2026) | +0.2 lb | 19%, sparse coverage, n=17, sparse |
| Calories 14d logged-day average | 14d | 2,330 kcal | Not available | 684 kcal (logged total; full-day completeness unknown) | Not compared; use logged-day average | 14/14 days logged |
| Protein 14d logged-day average | 14d | 145 g | Not available | 34.9 g (logged total; full-day completeness unknown) | Not compared; use logged-day average | 14/14 days logged |
| Waist | Latest | Not available | Not available | 95.0 cm (2026-06-08) | Not available | Latest value only |
| Hip | Latest | Not available | Not available | 108.0 cm (2026-06-08) | Not available | Latest value only |
| Waist-to-hip ratio | Latest | Not available | Not available | 0.88 | Not available | Latest waist and hip only |
| BMI (rough; can mislead muscular users) | Latest | Not available | Not available | 29.7 | Not available | Latest height/bodyweight only |
## 6. Last 7 Days - Daily Detail
| Date | Sleep | Midpoint | Recovery | HRV | RHR | Avg HR | Steps | kcal | Protein | Carbs | Fat | Caffeine | Bodyweight | Workout | Notes |
| --- | ---: | ---: | ---: | ---: | ---: | ---: | ---: | ---: | ---: | ---: | ---: | ---: | ---: | --- | --- |
| 2026-06-19 | 5h 49m | 22:55 | Not available | 61 ms | 61.0 bpm | 80.0 bpm | 8,788 steps | 1,816 kcal | 101 g | 166 g | 78.3 g | 200 mg | 193.3 lb | Cardio: 15 min | None |
| 2026-06-20 | 6h 7m | 02:34 | Not available | 59 ms | Not available | 80.2 bpm | 8,956 steps | 2,481 kcal | 168 g | 191 g | 93.9 g | 400 mg | 194.0 lb | 2 logged: Strength + Cardio: 9 sets, 15 min | None |
| 2026-06-21 | 5h 42m | 03:43 | Not available | 71 ms | Not available | 75.0 bpm | 10,134 steps | 3,807 kcal | 271 g | 277 g | 155 g | 400 mg | 193.6 lb | Strength: Arms/Legs, 9 sets | None |
| 2026-06-22 | 8h 27m | 09:07 | Not available | 67 ms | Not available | 80.6 bpm | 13,014 steps | 2,021 kcal | 112 g | 148 g | 96.5 g | 200 mg | 195.1 lb | None logged | None |
| 2026-06-23 | 4h 48m | 04:03 | Not available | 67 ms | Not available | 84.9 bpm | 12,494 steps | 3,317 kcal | 183 g | 260 g | 135 g | 400 mg | 194.9 lb | 2 logged: Strength + Cardio: 7 sets, 15 min | None |
| 2026-06-24 | 6h 18m | 04:21 | Not available | 64 ms | Not available | 78.7 bpm | 8,406 steps | 2,899 kcal | 182 g | 245 g | 110 g | 400 mg | 195.1 lb | Strength: Arms/Legs, 9 sets | None |
| 2026-06-25 | 5h 53m | 00:17 | Not available | Not available | Not available | Not available | 10,026 steps | 684 kcal | 34.9 g | 39.9 g | 43.4 g | 200 mg | 196.0 lb | Cardio: 15 min | None |
## 7. Training Summary
- Workouts in last 7 days: 8
- Average workouts/week baseline: 2.2 count/week
- Strength sessions/cardio sessions: 4 / 4
- Weekly strength volume: 41,300 lb
- Working sets: 34
- Failure sets: 0
- Cardio minutes: 1h
- Key lift trends: Not available
- Most/least trained movement patterns: Cardio (4), Arms (2), Legs (2), Shoulders (2), Back (2)
- Current systemic ACWR: Not available
## 8. Workout Session Detail
- Workout (2026-06-25): 15 min, Not available, Not available volume.
- Movements/patterns: Cardio
- Exercise summary: Elliptical machine
- Workout (2026-06-24): 1h 2m, 9 working sets, 8,160 lb volume.
- Movements/patterns: Arms, Legs, Shoulders
- Exercise summary: Chin up, Overhead press, Squat
- Workout (2026-06-23): 42 min, 7 working sets, 9,050 lb volume.
- Movements/patterns: Back, Chest, Olympic
- Exercise summary: Barbell row, Bench press, Power clean
- Workout (2026-06-23): 16 min, Not available, Not available volume.
- Movements/patterns: Cardio
- Exercise summary: Elliptical machine
- Workout (2026-06-21): 57 min, 9 working sets, 10,770 lb volume.
- Movements/patterns: Arms, Legs, Shoulders
- Exercise summary: Chin up, Overhead press, Squat
- Workout (2026-06-20): 58 min, 9 working sets, 13,320 lb volume.
- Movements/patterns: Back, Chest
- Exercise summary: Bench press, Deadlift, T bar row
- Workout (2026-06-20): 15 min, Not available, Not available volume.
- Movements/patterns: Cardio
- Exercise summary: Elliptical machine
- Workout (2026-06-19): 16 min, Not available, Not available volume.
- Movements/patterns: Cardio
- Exercise summary: Elliptical machine
## 9. Cardio Detail
| Date | Type | Duration |
|---|---|---:|
| 2026-06-25 | Cardio | 15 min |
| 2026-06-23 | Cardio | 15 min |
| 2026-06-20 | Cardio | 15 min |
| 2026-06-19 | Cardio | 15 min |
- Weekly cardio total: 1h
- Baseline weekly cardio: 21 min/week
## 10. Nutrition Summary
- Current day status: Today so far. Full-day completeness unknown.
- Current day nutrition note: TYR exports logged nutrition totals only; full-day completeness is unknown unless the user confirms the day was fully logged.
- Today so far calories/protein: 684 kcal / 34.9 g
- Full-day nutrition estimate: Not available; TYR only exports logged intake, not predicted full-day intake.
- Calories logged-day average 90d: 2,562 kcal
- Calories average daily 7d: 2,432 kcal
- Calories average daily 14d: 2,330 kcal
- Calories average daily 30d: 2,472 kcal
- Protein logged-day average 90d: 159 g
- Protein logged-day average 7d / 14d / 30d: 150 g / 145 g / 153 g
- Protein g/kg bodyweight: 7-day average: 1.69 g/kg; 14-day average: 1.63 g/kg; Today so far: 0.39 g/kg, partial-day value
- Today so far carbs/fat/fiber: 39.9 g carbs / 43.4 g fat / Not available fiber
- Recent macro averages (14d logged days): protein 145 g / carbs 181 g / fat 98.1 g / fiber 18.1 g
- Caffeine today so far and last dose: 200 mg / 08:07
- Creatine adherence: Not available
- Eating window: 08:07-13:27 (5h 20m)
- Logged meals today so far: 2 meal type(s) logged
- Any nutrition logged: 7d 7/7 days, 14d 14/14 days, 30d 21/30 days
- Days with calorie totals: 7d 7/7 days, 14d 14/14 days, 30d 21/30 days
- Days with protein totals: 7d 7/7 days, 14d 14/14 days, 30d 21/30 days
- Days with non-trivial calorie/protein logs: 7d 7/7 days, 14d 14/14 days, 30d 21/30 days
- Nutrition reliability note: logs may be incomplete or estimated; do not treat missing logs as low intake, overeating, or nonadherence.
- Nutrition interpretation caveat: nutrition data may represent logged meals only, not the full diet.
- AI prompt: if nutrition coverage is low or missing, ask what a typical day of eating looks like, approximate protein, alcohol, snacks, restaurant meals, and weekend differences before making strong diet recommendations.
- If tracking is inconsistent, ask whether logged days are typical and ask about usual protein intake, skipped meals, snacks, restaurant/takeout meals, alcohol, and weekend pattern.
- Smallest useful tracking habit if the user does not track nutrition: protein only, meal photos, or 3 representative days.
- Estimated energy balance: Not available
- Inferred energy phase: Not available
## 11. Recent Meal Logs
Meal-level detail not available in this export.
## 12. Sleep / Activity / HR Patterns
- Sleep duration vs need: 5h 53m vs Not available
- Sleep efficiency: Not available
- Deep/REM percentages: 14% / 0%
- Sleep midpoint SD: Not available
- Bedtime SD: Not available
- Sleep debt: Not available
- Steps average: 11,369 steps
- Sedentary waking hours: Not available (Not available)
- Post-meal movement: Not available
- Daily average HR trend: Not available
- Resting heart rate: Not available from current sync/export source.
- Morning HRV: 64 ms latest on 2026-06-24; available for 7 day(s) in the last 7 days.
- HRV trend: Not available
- Circadian alignment score: Not available
## 13. Muscle Fatigue / ACWR by Zone
| Zone | Recent | 3d | 7d | 14d | 28d | Long-term avg | ACWR | Status | Confidence | Days since stimulus |
|---|---:|---:|---:|---:|---:|---:|---:|---|---|---:|
| Quad / Knee Dominant | 125 | 181 | 720 | 1,426 | 2,119 | Not available | 1.0 | normal | partial_baseline | Not available |
| Posterior Chain | 111 | 264 | 856 | 1,584 | 2,506 | Not available | 1.1 | normal | partial_baseline | Not available |
| Horizontal Push | 131 | 251 | 724 | 987 | 2,138 | Not available | 1.5 | elevated | partial_baseline | Not available |
| Vertical Push | 197 | 326 | 813 | 1,157 | 2,404 | Not available | 1.4 | elevated | partial_baseline | Not available |
| Horizontal Pull | 105 | 274 | 482 | 779 | 1,404 | Not available | 1.2 | normal | partial_baseline | Not available |
| Vertical Pull | 31.9 | 221 | 440 | 688 | 1,273 | Not available | 1.3 | normal | partial_baseline | Not available |
| Core | 0.0 | 35.1 | 35.1 | 68.9 | 102 | Not available | 1.0 | normal | partial_baseline | Not available |
| Calves | 55.4 | 140 | 379 | 750 | 1,114 | Not available | 1.0 | normal | partial_baseline | Not available |
## 14. Fitness Assessments
- Cooper test / VO2 max estimate: Not available
- VO2 max source: Not available; VO2 max can be estimated from a Cooper 12-minute test when logged.
- One-mile run: Not available
- Dead hang: Not available
- Plank: Not available
- Flexibility battery: Not available
- Body profile:
- Height: 5'8"
- Latest bodyweight: 196.0 lb (recorded June 25, 2026)
- BMI: 29.7
- BMI caveat: BMI is a rough population-level screening metric and can be misleading for muscular individuals.
- Waist: 95.0 cm
- Hip: 108.0 cm
- Waist-to-hip ratio: 0.88
- Latest body measurements (June 8, 2026):
- Abdomen: 103.0 cm
- Chest: 109.0 cm
- Hips: 108.0 cm
- Left Bicep: 37.0 cm
- Left Calf: 38.0 cm
- Left Forearm: 30.0 cm
- Left Thigh: 59.0 cm
- Lower Abs: 104.0 cm
- Neck: 42.0 cm
- Right Bicep: Possible data-entry/unit issue (9.0 cm)
- Right Calf: 39.0 cm
- Right Forearm: 32.0 cm
- Right Thigh: 58.0 cm
- Shoulders: 130.0 cm
- Waist: 95.0 cm
- Only one body measurement set is available, so no 90-day trend can be calculated yet.
## 15. Notable Trends
Notable trend generation is not available yet.
## 16. Suggested Questions to Ask
- Based on this report, what are the 3 highest-leverage changes I could make this week?
- Are there signs that my sleep, nutrition, or activity are affecting my workout performance?
- Does my training look balanced across movement patterns, and where are the gaps?
- What should I adjust if my goal is fat loss while preserving strength?
- What data looks unreliable or incomplete, and what should I track more consistently over the next 30 days?
-Is my current training load sustainable given my recovery signals?AI Report Sample
A representative TYR 90-day health context export, formatted for an AI assistant.