IRON ELMO
Protocol: Panopticon
LATEST SYNC
8/31/2026
Summoning Coach...
Resting Heart Rate
-- bpm
Sleep Score
-- / 100
Weight
-- kg
Nightly HRV
-- ms
Exercise Calendar
Sun
Mon
Tue
Wed
Thu
Fri
Sat
Aug 30
30
31
1
2
3
4
5
Aug 23
23
Strength
WeightTraining
40m♥ 98 / 128222 kcalSuffer: 6
Heart Ratemax 124 bpm
Zwift - Sleepless City in Makuri Islands
VirtualRide9.7km↑42m
18m♥ 123 / 152196 kcalSuffer: 6
Zwift - Sleepless City in Makuri Islands
cycling9.7km↑42m
18m♥ 122 / 152187 kcal
24
25
Zwift - Greatest London Flat in London
cycling24.4km↑173m
58m♥ 117 / 140428 kcal
Zwift - Greatest London Flat in London
VirtualRide24.4km↑173m
1h 0m♥ 118 / 140460 kcalSuffer: 17
26
Zwift - London Calling in London
cycling16.6km↑108m
38m♥ 117 / 134282 kcal
Zwift - London Calling in London
VirtualRide16.6km↑108m
39m♥ 118 / 134301 kcalSuffer: 10
27
28
Zwift - Queen's Highway After Party in Yorkshire
VirtualRide20km↑301m
54m♥ 115 / 130412 kcalSuffer: 12
Zwift - Queen s Highway After Party in Yorkshire
cycling20km↑301m
52m♥ 115 / 130385 kcal
29
Zwift - The Double Borough in New York
cycling19.2km↑156m
51m♥ 101 / 124301 kcal
Zwift - The Double Borough in New York
VirtualRide19.2km↑156m
52m♥ 102 / 124321 kcalSuffer: 9
Aug 16
16
17
18
19
20
21
89
Sleep Score89
Sleep Stages
Deep
1h 52m
Light
5h 44m
REM
2h 27m
Awake
11m
22
Zwift - The Epiloch in Scotland
cycling21.5km↑183m
52m♥ 107 / 123371 kcal
Zwift - The Epiloch in Scotland
VirtualRide21.5km↑183m
54m♥ 108 / 123404 kcalSuffer: 10
Aug 9
9
10
11
12
13
Miguel Hidalgo Walking
Walk5.9km↑58m
1h 53m♥ 100 / 154781 kcalSuffer: 20
Heart Ratemax 152 bpm
14
15
Aug 2
2
Zwift - Mayan San Remo in Watopia
cycling27.2km↑241m
1h 9m♥ 96 / 120550 kcal
Zwift - Mayan San Remo in Watopia
VirtualRide27.2km↑241m
1h 11m♥ 97 / 120592 kcalSuffer: 11
3
73
Sleep Score73
Sleep Stages
Deep
1h 59m
Light
3h 13m
REM
56m
Awake
9m
Zwift - Hilltop Hustle in Watopia
VirtualRide15.9km↑345m
56m♥ 101 / 131507 kcalSuffer: 9
Zwift - Hilltop Hustle in Watopia
cycling15.9km↑345m
54m♥ 99 / 131466 kcal
4
83
Sleep Score83
Sleep Stages
Deep
1h 44m
Light
3h 40m
REM
1h 27m
Awake
8m
5
43
Sleep Score43
Sleep Stages
Deep
1h 1m
Light
2h 20m
REM
12m
Awake
0m
6
7
90
Sleep Score90
Sleep Stages
Deep
1h 57m
Light
4h 51m
REM
2h 28m
Awake
6m
8
Jul 26
26
27
90
Sleep Score90
Sleep Stages
Deep
1h 59m
Light
4h 58m
REM
2h 4m
Awake
19m
Zwift - Loopin Lava in Watopia
VirtualRide23.8km↑278m
57m♥ 115 / 133521 kcalSuffer: 13
Zwift - Loopin Lava in Watopia
cycling31.6km↑278m
1h 48m♥ 115 / 133541 kcalSuffer: 18
Heart Ratemax 126 bpm
28
79
Sleep Score79
Sleep Stages
Deep
1h 32m
Light
3h 0m
REM
1h 44m
Awake
0m
Zwift - Jurassic Coast in Watopia
VirtualRide23km↑228m
49m♥ 22 / 130459 kcal
Zwift - Jurassic Coast in Watopia
cycling23km↑228m
49m♥ 21 / 130435 kcal
29
71
Sleep Score71
Sleep Stages
Deep
1h 45m
Light
4h 11m
REM
1h 57m
Awake
1h 33m
Zwift - Hilltop Hustle in Watopia
cycling8.9km↑325m
42m♥ 111 / 135347 kcal
Zwift - Hilltop Hustle in Watopia
VirtualRide8.9km↑325m
43m♥ 112 / 135374 kcalSuffer: 10
Indoor Cycling
Ride23km
57m♥ 109 / 135376 kcalSuffer: 13
Heart Ratemax 135 bpm
30
89
Sleep Score89
Sleep Stages
Deep
1h 49m
Light
4h 8m
REM
1h 53m
Awake
14m
Zwift - Downtown Eruption in Watopia
VirtualRide20.3km↑277m
55m♥ 107 / 129453 kcalSuffer: 10
Zwift - Downtown Eruption in Watopia
cycling28.2km↑277m
1h 49m♥ 106 / 129502 kcalSuffer: 16
Heart Ratemax 124 bpm
31
81
Sleep Score81
Sleep Stages
Deep
1h 47m
Light
4h 7m
REM
57m
Awake
8m
Zwift - Hilltop Hustle in Watopia
VirtualRide6.7km↑136m
24m♥ 97 / 119201 kcalSuffer: 3
Zwift - Hilltop Hustle in Watopia
cycling6.7km↑136m
24m♥ 95 / 119187 kcal
1
Strength
WeightTraining
47m♥ 100 / 142251 kcalSuffer: 8
Heart Ratemax 136 bpm
Zwift - Oh Hill No in Watopia
VirtualRide8.5km↑363m
36m♥ 105 / 123367 kcalSuffer: 6
Zwift - Oh Hill No in Watopia
cycling8.5km↑363m
36m♥ 104 / 123345 kcal
Jul 19
19
20
21
22
81
Sleep Score81
Sleep Stages
Deep
1h 20m
Light
6h 14m
REM
2h 1m
Awake
33m
Zwift - Crêpe Escape in Paris
VirtualRide18.4km↑137m
1h 1m♥ 95 / 128349 kcalSuffer: 9
Zwift - Crpe Escape in Paris
cycling18.4km↑137m
58m♥ 94 / 128320 kcal
23
67
Sleep Score67
Sleep Stages
Deep
1h 36m
Light
4h 30m
REM
51m
Awake
19m
Zwift - Cirque du Suffer in Paris
cycling25.5km↑45m
1h 13m♥ 98 / 163409 kcal
Zwift - Cirque du Suffer in Paris
VirtualRide25.5km↑45m
1h 11m♥ 100 / 163444 kcalSuffer: 15
24
Merida Walking
walking2.1km
38m♥ 86 / 130254 kcalSuffer: 4
Heart Ratemax 130 bpm
Zwift - Montmartre Mixer in Paris
VirtualRide25.4km↑189m
1h 6m♥ 107 / 148498 kcalSuffer: 13
Zwift - Montmartre Mixer in Paris
cycling25.4km↑189m
1h 3m♥ 105 / 148462 kcal
25
75
Sleep Score75
Sleep Stages
Deep
1h 31m
Light
3h 41m
REM
55m
Awake
0m
重量训练（下午）
fitness_equipment
1h 16m♥ 98 / 136368 kcalSuffer: 12
Heart Ratemax 134 bpm
Zwift - Tempus Fugit in Watopia
VirtualRide20.2km↑32m
35m♥ 136 / 157411 kcalSuffer: 33
Zwift - Tempus Fugit in Watopia
cycling20.2km↑32m
35m♥ 136 / 157392 kcal
Merida Walking
walking4km↑12m
1h 22m♥ 83 / 103432 kcalSuffer: 9
Heart Ratemax 96 bpm
Jul 12
12
Walking
Walk3.3km↑30m
46m♥ 85 / 114254 kcalSuffer: 5
Heart Ratemax 114 bpm
13
14
50
Sleep Score50
Sleep Stages
Deep
1h 6m
Light
3h 41m
REM
0m
Awake
23m
Miguel Hidalgo Walking
walking4km↑57m
57m♥ 93 / 133431 kcalSuffer: 9
Heart Ratemax 126 bpm
15
16
17
18
Zwift - Greatest London Flat in London
cycling9.2km↑40m
25m♥ 91 / 114148 kcal
Zwift - Greatest London Flat in London
VirtualRide9.2km↑40m
26m♥ 92 / 114163 kcalSuffer: 3
Jul 5
5
6
7
8
9
10
11
Fangshan Running
Run10.4km↑20m
1h 16m♥ 147 / 1781109 kcalSuffer: 112
Heart Ratemax 173 bpm
Paceavg 7:19/km