IRON ELMO
Protocol: Panopticon
LATEST SYNC
4/30/2026
Summoning Coach...
Resting Heart Rate
68 bpm
+2.0 from yesterday
Sleep Score
40 / 100
-23.0 from yesterday
Weight
81.5 kg
-0.2 from yesterday
Nightly HRV
25 ms
-7.0 from yesterday
Exercise Calendar
Sun
Mon
Tue
Wed
Thu
Fri
Sat
Apr 26
26
27
28
81
Sleep Score81
Sleep Stages
Deep
1h 26m
Light
5h 12m
REM
1h 24m
Awake
20m
Afternoon Walk
Walk1.5km
35m • Suffer: 4
29
70
Sleep Score70
Sleep Stages
Deep
1h 20m
Light
3h 14m
REM
55m
Awake
17m
30
72
Sleep Score72
Sleep Stages
Deep
1h 4m
Light
3h 34m
REM
1h 5m
Awake
1m
1
63
Sleep Score63
Sleep Stages
Deep
1h 31m
Light
3h 8m
REM
35m
Awake
7m
Morning Walk
Walk4.8km
1h 44m • Suffer: 16
2
40
Sleep Score40
Sleep Stages
Deep
57m
Light
5h 31m
REM
0m
Awake
41m
Apr 19
19
84
Sleep Score84
Sleep Stages
Deep
1h 35m
Light
4h 28m
REM
57m
Awake
8m
Morning Run
running5.8km
40m • Suffer: 135
Heart Ratemax 192 bpm
Paceavg 6:56/km
20
21
22
83
Sleep Score83
Sleep Stages
Deep
1h 36m
Light
3h 5m
REM
1h 47m
Awake
5m
Zwift - Greatest London Flat in London
cycling13.2km
26m • Suffer: 40
Zwift - Greatest London Flat in London
VirtualRide13.2km
27m • Suffer: 28
23
49
Sleep Score49
Sleep Stages
Deep
53m
Light
1h 54m
REM
48m
Awake
0m
24
25
Morning Walk
Walk6.4km
2h 5m • Suffer: 20
Morning Run
Run5.5km
41m • Suffer: 87
Apr 12
12
70
Sleep Score70
Sleep Stages
Deep
44m
Light
3h 16m
REM
1h 22m
Awake
4m
Zwift - Greater London Loop in London
VirtualRide21.4km
54m • Suffer: 11
Zwift - Greater London Loop in London
cycling21.4km
53m • Suffer: 32
13
79
Sleep Score79
Sleep Stages
Deep
1h 29m
Light
4h 11m
REM
1h 30m
Awake
59m
14
Zwift - Gentil 8 in France
cycling23.8km
51m • Suffer: 46
Zwift - Gentil 8 in France
VirtualRide23.8km
51m • Suffer: 23
15
Zwift - Countryside Tour in Makuri Islands
VirtualRide16.6km
1h 0m • Suffer: 10
Zwift - Countryside Tour in Makuri Islands
cycling16.6km
56m • Suffer: 18
Progreso Walking
walking2.1km
40m • Suffer: 6
Heart Ratemax 100 bpm
Morning Walk
Walk2.1km
32m • Suffer: 4
16
86
Sleep Score86
Sleep Stages
Deep
1h 38m
Light
3h 58m
REM
1h 39m
Awake
24m
Merida Running
Run8.1km
1h 2m • Suffer: 180
Heart Ratemax 185 bpm
Paceavg 7:41/km
17
89
Sleep Score89
Sleep Stages
Deep
1h 54m
Light
3h 44m
REM
1h 41m
Awake
6m
Merida Walking
walking7km
3h 16m • Suffer: 25
Heart Ratemax 155 bpm
Morning Walk
Walk7km
1h 53m • Suffer: 16
18
82
Sleep Score82
Sleep Stages
Deep
1h 34m
Light
5h 1m
REM
1h 46m
Awake
15m
Strength
fitness_equipment
45m • Suffer: 32
Heart Ratemax 146 bpm
Afternoon Weight Training
WeightTraining
45m • Suffer: 8
Zwift - The Double Borough in New York
cycling13.2km
35m • Suffer: 17
Zwift - The Double Borough in New York
VirtualRide13.2km
37m • Suffer: 6
Apr 5
5
90
Sleep Score90
Sleep Stages
Deep
1h 30m
Light
5h 37m
REM
1h 58m
Awake
18m
6
94
Sleep Score94
Sleep Stages
Deep
1h 24m
Light
4h 14m
REM
2h 12m
Awake
8m
Zwift - Spirit Forest in Makuri Islands
VirtualRide12.6km
36m • Suffer: 43
Zwift - Spirit Forest in Makuri Islands
cycling12.6km
35m • Suffer: 56
7
82
Sleep Score82
Sleep Stages
Deep
1h 17m
Light
4h 50m
REM
1h 58m
Awake
38m
Strength
fitness_equipment
1h 5m • Suffer: 22
Heart Ratemax 147 bpm
Zwift - Flatland Loop in Makuri Islands
VirtualRide13.4km
25m • Suffer: 12
Zwift - Flatland Loop in Makuri Islands
cycling13.4km
25m • Suffer: 23
8
Afternoon Weight Training
WeightTraining
1h 38m • Suffer: 13
Strength
fitness_equipment
1h 38m • Suffer: 32
Heart Ratemax 132 bpm
Zwift - Richmond Rollercoaster in Richmond
VirtualRide17.2km
37m • Suffer: 37
Zwift - Richmond Rollercoaster in Richmond
cycling17.2km
37m • Suffer: 51
9
87
Sleep Score87
Sleep Stages
Deep
1h 10m
Light
5h 24m
REM
2h 7m
Awake
19m
Evening Walk
Walk3.7km
1h 7m • Suffer: 10
Merida Walking
walking3.7km
1h 31m • Suffer: 43
Heart Ratemax 131 bpm
Zwift - London 8 in London
cycling20.9km
54m • Suffer: 39
Zwift - London 8 in London
VirtualRide20.9km
55m • Suffer: 16
Merida Walking
walking5km
2h 1m • Suffer: 52
Heart Ratemax 119 bpm
Morning Walk
Walk3.9km
1h 20m • Suffer: 12
10
85
Sleep Score85
Sleep Stages
Deep
1h 41m
Light
5h 19m
REM
1h 34m
Awake
8m
11
Mar 29
29
86
Sleep Score86
Sleep Stages
Deep
1h 35m
Light
5h 6m
REM
1h 47m
Awake
7m
30
81
Sleep Score81
Sleep Stages
Deep
50m
Light
6h 5m
REM
2h 0m
Awake
9m
Zwift - Gentil 8 in France
cycling7.5km
13h 16m • Suffer: 14
Heart Ratemax 134 bpm
Zwift - Gentil 8 in France
VirtualRide7.5km
21m00
31
1
2
40
Sleep Score40
Sleep Stages
Deep
1h 43m
Light
4h 53m
REM
0m
Awake
2h 8m
3
4
85
Sleep Score85
Sleep Stages
Deep
1h 33m
Light
4h 53m
REM
1h 25m
Awake
6m
Mar 22
22
23
24
82
Sleep Score82
Sleep Stages
Deep
1h 28m
Light
4h 7m
REM
1h 38m
Awake
6m
25
86
Sleep Score86
Sleep Stages
Deep
56m
Light
4h 33m
REM
1h 46m
Awake
8m
26
Zwift - Spirit Forest in Makuri Islands
VirtualRide6.7km
28m • Suffer: 6
Zwift - Spirit Forest in Makuri Islands
cycling6.7km
26m • Suffer: 38
27
71
Sleep Score71
Sleep Stages
Deep
1h 3m
Light
2h 45m
REM
1h 47m
Awake
22m
Zwift - Sprinter s Playground in Makuri Islands
cycling12.5km
27m • Suffer: 38
Zwift - Sprinter's Playground in Makuri Islands
VirtualRide12.5km
27m • Suffer: 22
28
83
Sleep Score83
Sleep Stages
Deep
1h 40m
Light
3h 57m
REM
2h 3m
Awake
27m
Strength
fitness_equipment
1h 13m • Suffer: 45
Heart Ratemax 143 bpm
Zwift - Toefield Tornado in New York
VirtualRide10.6km
22m • Suffer: 18
Zwift - Toefield Tornado in New York
cycling10.6km
22m • Suffer: 26
Mar 15
15
87
Sleep Score87
Sleep Stages
Deep
2h 5m
Light
3h 53m
REM
2h 37m
Awake
10m
16
90
Sleep Score90
Sleep Stages
Deep
1h 32m
Light
4h 27m
REM
2h 4m
Awake
0m
17
83
Sleep Score83
Sleep Stages
Deep
1h 34m
Light
3h 27m
REM
1h 49m
Awake
12m
18
82
Sleep Score82
Sleep Stages
Deep
1h 59m
Light
3h 7m
REM
1h 30m
Awake
5m
19
78
Sleep Score78
Sleep Stages
Deep
1h 40m
Light
3h 19m
REM
1h 6m
Awake
4m
20
71
Sleep Score71
Sleep Stages
Deep
1h 22m
Light
2h 21m
REM
1h 50m
Awake
16m
21
88
Sleep Score88
Sleep Stages
Deep
1h 37m
Light
3h 55m
REM
2h 47m
Awake
7m
Mar 8
8
9
86
Sleep Score86
Sleep Stages
Deep
1h 23m
Light
4h 50m
REM
1h 47m
Awake
34m
10
90
Sleep Score90
Sleep Stages
Deep
1h 48m
Light
4h 27m
REM
1h 35m
Awake
18m
Zwift - Suki s Playground in Makuri Islands
cycling18.6km
44m • Suffer: 33
Zwift - Suki's Playground in Makuri Islands
VirtualRide18.6km
45m • Suffer: 10
11
75
Sleep Score75
Sleep Stages
Deep
1h 57m
Light
2h 8m
REM
1h 27m
Awake
0m
Zwift - The Double Borough in New York
VirtualRide11.6km
28m • Suffer: 6
Zwift - The Double Borough in New York
cycling11.6km
27m • Suffer: 20
12
91
Sleep Score91
Sleep Stages
Deep
1h 24m
Light
5h 5m
REM
2h 8m
Awake
13m
13
80
Sleep Score80
Sleep Stages
Deep
1h 21m
Light
4h 10m
REM
1h 29m
Awake
13m
Zwift - 2019 Worlds Harrogate Circuit in Yorkshire
cycling14km
36m • Suffer: 21
Zwift - 2019 Worlds Harrogate Circuit in Yorkshire
VirtualRide14km
36m • Suffer: 7
14
85
Sleep Score85
Sleep Stages
Deep
1h 40m
Light
4h 53m
REM
1h 59m
Awake
18m
Zwift - Tour Of Tewit Well in Yorkshire
cycling11.2km
27m • Suffer: 29
Zwift - Tour Of Tewit Well in Yorkshire
VirtualRide11.2km
28m • Suffer: 13
Mar 1
1
2
3
4
75
Sleep Score75
Sleep Stages
Deep
1h 30m
Light
5h 10m
REM
1h 12m
Awake
1h 15m
5
62
Sleep Score62
Sleep Stages
Deep
1h 1m
Light
2h 18m
REM
1h 17m
Awake
0m
6
87
Sleep Score87
Sleep Stages
Deep
1h 39m
Light
4h 15m
REM
1h 41m
Awake
16m
7
70
Sleep Score70
Sleep Stages
Deep
1h 3m
Light
3h 10m
REM
1h 9m
Awake
9m