9:41
Thursday, Apr 16
Good morning, Alex.
A
Recovery Score
74%
Body ready. Moderate load advised.
74%
HRV 68ms
RHR 52bpm
SpO2 97%
❤️
68 ms
HRV
💤
7.4 hr
Sleep
🍽️
1,480
Calories
Today's Strain
Moderate
13.2
You've pushed 58% of your daily capacity
RecoveryLightModeratePeak
Last Night's Sleep
Details →
7h 23m
10:48 PM — 6:11 AM
82
Score
Deep 1h 38m
Light 3h 12m
REM 2h 22m
Today's Activities
🏃
Morning Run
6.2 km · 42 min · 147 avg bpm
9.4
Strain
🏋️
Strength Training
55 min · 132 avg bpm
7.1
Strain
Train
Start a workout or review history
5
This Week
4.2k
Calories
14.6
Avg Strain
Weekly Strain
On target
M
T
W
T
F
S
S
Quick Start
🏃
Running
~420 cal/hr
🏋️
Strength
~320 cal/hr
🚴
Cycling
~500 cal/hr
🧘
Yoga
~180 cal/hr
Recent Activities
🏃
Morning Run
Today · 6.2 km · 42 min
9.4
Strain
🏋️
Upper Body
Yesterday · 55 min
11.2
Strain
🚴
Outdoor Ride
Tue · 28.4 km · 1h 12m
14.8
Strain
Nutrition
Fuel your performance
Today
1480
eaten
Daily Goal
2,450
BMR + strain bonus (13.2)
970 kcal remaining
118
g
Protein
165
g
Carbs
47
g
Fat
1.2
L
Water
AI Coach
Post-workout recovery fuel needed
🍗
Aim for 50-60g protein in your next 2 meals to support muscle repair from today's strain.
🍚
Replenish glycogen with complex carbs — try brown rice or sweet potato with dinner.
💧
You're 1.3L short of your hydration goal. Drink a glass every 30 min until 8 PM.
Calorie Calculator
Auto
Base Metabolic Rate1,680 kcal
Activity Factor (x1.375)+580 kcal
Strain Bonus (13.2)+190 kcal
Goal Adjustment0 kcal
Daily Target 2,450 kcal
Food Log
🌅 Breakfast545 kcal
🥣
Oat Porridge
1 cup · 68g carbs · 12g protein
320
kcal
🍌
Banana
1 medium · 27g carbs · 1g protein
105
kcal
🥛
Whey Protein Shake
1 scoop · 3g carbs · 25g protein
120
kcal
+ Add to Breakfast
☀️ Lunch622 kcal
🍗
Grilled Chicken Breast
180g · 0g carbs · 54g protein
297
kcal
🍚
Brown Rice
1 cup cooked · 45g carbs · 5g protein
215
kcal
🥗
Garden Salad
Mixed greens · 10g carbs · 3g protein
110
kcal
+ Add to Lunch
🍎 Snack313 kcal
🥜
Almond Butter
2 tbsp · 6g carbs · 7g protein
190
kcal
🍏
Green Apple
1 medium · 25g carbs · 0g protein
95
kcal
🧀
Greek Yogurt
170g · 6g carbs · 17g protein
100
kcal
+ Add Snack
🌙 Dinner0 kcal
+ Add Dinner
Sleep
Optimize your recovery
Last Night · Sleep Performance
82
Good — above your baseline
🌙
7h 23m
Duration
⚡
94%
Efficiency
🔁
4
Cycles
Sleep Stages
Optimal
1h 38m
Deep Sleep
3h 12m
Light Sleep
2h 22m
REM
Sleep Consistency
28 days
M
T
W
T
F
S
S
You've achieved 78% consistency this month.
A
Alex Santoso
Member since Jan 2024 · 15 months
312
Workouts
74%
Avg Recovery
7.2h
Avg Sleep
Current Plan
LIONG PRO
Renews May 16, 2026
Health & Goals
🎯
Training Goals
Endurance · Strength
›
🍽️
Nutrition Goals
2,450 kcal · High Protein
›
😴
Sleep Schedule
10:45 PM — 6:15 AM
›
Device
⌚
Liong Band 2
Connected · Battery 82%
›
Account
👤
Personal Info
alex@email.com
›
🚪
Sign Out
›
LIONG v2.5.0 · Life Long