IRON ELMO
Protocol: Panopticon
LATEST SYNC
10/31/2026
Summoning Coach...
Resting Heart Rate
-- bpm
Sleep Score
-- / 100
Weight
-- kg
Nightly HRV
-- ms
Exercise Calendar
Sun
Mon
Tue
Wed
Thu
Fri
Sat
Nov 1
1
2
3
4
5
6
7
Oct 25
25
26
27
Zwift - La Boucle in Paris
cycling9.8km↑88m
41m♥ 82 / 115173 kcal
Zwift - La Boucle in Paris
VirtualRide9.8km↑88m
42m♥ 83 / 115196 kcalSuffer: 4
28
93
Sleep Score93
Sleep Stages
Deep
2h 14m
Light
3h 24m
REM
2h 22m
Awake
3m
Zwift - La Boucle in Paris
cycling17.3km↑137m
38m♥ 107 / 135373 kcal
Zwift - La Boucle in Paris
VirtualRide17.3km↑137m
38m♥ 108 / 135397 kcalSuffer: 7
29
Morning Run
running9.1km↑6m
1h 16m♥ 142 / 189933 kcalSuffer: 92
Heart Ratemax 185 bpm
Paceavg 8:22/km
30
31
Zwift - Cobbled Crown in Richmond
cycling14.7km↑154m
40m♥ 103 / 154293 kcal
Zwift - Cobbled Crown in Richmond
VirtualRide14.7km↑154m
42m♥ 104 / 154318 kcalSuffer: 9
Oct 18
18
81
Sleep Score81
Sleep Stages
Deep
1h 54m
Light
5h 32m
REM
1h 20m
Awake
36m
19
Afternoon Weight Training
WeightTraining
4h 44m♥ 76 / 132256 kcalSuffer: 27
Heart Ratemax 131 bpm
Zwift - London Uprising in London
cycling8.6km↑161m
23m♥ 125 / 145211 kcal
Zwift - London Uprising in London
VirtualRide8.6km↑161m
23m♥ 125 / 145224 kcalSuffer: 12
20
21
Zwift - London Uprising in London
VirtualRide13.6km↑198m
37m330 kcal
Zwift - London Uprising in London
cycling13.6km↑198m
36m306 kcal
22
Zwift - Cobbled Crown in Richmond
cycling13.6km↑150m
24m♥ 138 / 155356 kcal
Zwift - Cobbled Crown in Richmond
VirtualRide13.6km↑150m
24m♥ 139 / 155374 kcalSuffer: 28
23
82
Sleep Score82
Sleep Stages
Deep
1h 28m
Light
4h 15m
REM
1h 33m
Awake
38m
Merida Running
Run6.9km↑9m
53m♥ 146 / 183754 kcalSuffer: 77
Heart Ratemax 183 bpm
Paceavg 7:43/km
24
Zwift - Kappa Quest Reverse in Makuri Islands
VirtualRide14.2km↑274m
38m♥ 119 / 135452 kcalSuffer: 10
Zwift - Kappa Quest Reverse in Makuri Islands
cycling14.2km↑274m
38m♥ 118 / 135430 kcal
Oct 11
11
12
13
Zwift - Mech Isle Mayhem in Makuri Islands
cycling18.8km↑115m
47m346 kcal
Zwift - Mech Isle Mayhem in Makuri Islands
VirtualRide18.8km↑115m
48m368 kcal
14
15
90
Sleep Score90
Sleep Stages
Deep
2h 2m
Light
4h 13m
REM
1h 56m
Awake
7m
Zwift - Kappa Quest Reverse in Makuri Islands
cycling7.4km↑138m
26m♥ 106 / 135193 kcal
Zwift - Kappa Quest Reverse in Makuri Islands
VirtualRide7.4km↑138m
27m♥ 108 / 135212 kcalSuffer: 6
16
77
Sleep Score77
Sleep Stages
Deep
1h 0m
Light
5h 14m
REM
46m
Awake
11m
17
Zwift - Peaky Pav in France
cycling11.5km↑143m
30m♥ 117 / 134245 kcal
Zwift - Peaky Pavé in France
VirtualRide11.5km↑143m
30m♥ 118 / 134265 kcalSuffer: 8
Indoor Cycling
cycling17.2km
33m♥ 118 / 134271 kcalSuffer: 9
Heart Ratemax 134 bpm
Oct 4
4
75
Sleep Score75
Sleep Stages
Deep
2h 4m
Light
3h 37m
REM
1h 4m
Awake
2m
5
78
Sleep Score78
Sleep Stages
Deep
1h 4m
Light
5h 12m
REM
1h 1m
Awake
45m
Zwift - Petite Douleur in France
VirtualRide13.9km↑195m
41m♥ 98 / 123299 kcalSuffer: 6
Zwift - Petite Douleur in France
cycling13.9km↑195m
39m♥ 97 / 123275 kcal
6
Strength
WeightTraining
20m♥ 87 / 12087 kcalSuffer: 2
Heart Ratemax 118 bpm
Zwift - Three Musketeers in France
cycling12.1km↑61m
31m♥ 100 / 117193 kcal
Zwift - Three Musketeers in France
VirtualRide12.1km↑61m
32m♥ 101 / 117209 kcalSuffer: 5
7
8
Lunch Run
running10.6km↑101m
1h 35m♥ 130 / 1801076 kcalSuffer: 73
Heart Ratemax 170 bpm
Paceavg 9:00/km
9
10
Sep 27
27
28
29
30
1
97
Sleep Score97
Sleep Stages
Deep
1h 57m
Light
4h 0m
REM
2h 1m
Awake
9m
Zwift - Neon After Party in Makuri Islands
VirtualRide17.2km↑141m
53m♥ 104 / 129346 kcalSuffer: 9
Zwift - Neon After Party in Makuri Islands
cycling17.2km↑141m
50m♥ 102 / 129314 kcal
2
重量训练（下午）
fitness_equipment
1h 23m♥ 103 / 145467 kcalSuffer: 15
Heart Ratemax 142 bpm
Zwift - Scotland Smash in Scotland
cycling18.3km↑166m
41m♥ 118 / 141340 kcal
Zwift - Scotland Smash in Scotland
VirtualRide18.3km↑166m
42m♥ 119 / 141361 kcalSuffer: 12
3
89
Sleep Score89
Sleep Stages
Deep
1h 29m
Light
5h 31m
REM
1h 30m
Awake
22m
Sep 20
20
21
Zwift - Hudson Hustle in New York
VirtualRide20.3km↑217m
59m355 kcal
Zwift - Hudson Hustle in New York
cycling20.3km↑217m
57m328 kcal
22
23
24
25
26
Sep 13
13
Saratoga Walking
Walk2.9km↑88m
1h 5m♥ 94 / 141404 kcalSuffer: 10
Heart Ratemax 139 bpm
14
15
16
17
重量训练（下午）
fitness_equipment
41m♥ 91 / 133181 kcalSuffer: 5
Heart Ratemax 131 bpm
Zwift - Cobbled Crown in Richmond
VirtualRide12.6km↑150m
39m♥ 115 / 143287 kcalSuffer: 11
Zwift - Cobbled Crown in Richmond
cycling12.6km↑150m
36m♥ 113 / 143260 kcal
18
63
Sleep Score63
Sleep Stages
Deep
1h 40m
Light
2h 44m
REM
32m
Awake
0m
Zwift - London Uprising in London
VirtualRide10.7km↑192m
31m♥ 114 / 125281 kcalSuffer: 6
Zwift - London Uprising in London
cycling10.7km↑192m
30m♥ 114 / 125261 kcal
19
28
Sleep Score28
Sleep Stages
Deep
0m
Light
12m
REM
0m
Awake
0m
Sep 6
6
7
Indoor Cycling
cycling17.1km
38m♥ 104 / 134241 kcalSuffer: 7
Heart Ratemax 134 bpm
8
9
10
Indoor Cycling
cycling24km
56m♥ 105 / 127332 kcalSuffer: 10
Heart Ratemax 123 bpm
Zwift - Kaze Kicker in Makuri Islands
VirtualRide19.3km↑164m
51m♥ 104 / 127383 kcalSuffer: 9
Zwift - Kaze Kicker in Makuri Islands
cycling19.3km↑164m
49m♥ 103 / 127352 kcal
11
12
87
Sleep Score87
Sleep Stages
Deep
1h 49m
Light
3h 53m
REM
1h 22m
Awake
2m
San Mateo County Hiking
Hike7.1km↑64m
1h 57m♥ 121 / 168998 kcalSuffer: 54
Heart Ratemax 162 bpm
Aug 30
30
31
1
2
3
4
5