Health Deep Dive — Jerry
Age 32 · Male · Jun 10 – Aug 24, 2026 · Xiaomi Mi Band 10 Pro
Headline Numbers vs age-32 baseline
Resting Heart Rate
43 bpm
30-day avg · range 41–48
Age-32 elite
Nightly HRV (median)
104 ms
30-day avg · base band 64–114
Well above avg
Sleep Efficiency
94.5 %
avg of valid nights
Good
Blood Oxygen (SpO₂)
97 %
nightly avg · 96–98
Normal
Daily Steps
9,177 steps
real full-day avg (76 d) · median 9,116 · 30d 9,458
Healthy
Activity Energy
392 kcal/d
avg across active days
High
Zone 2 Cardio
150 min/wk
avg over last 12 wks · peak week 305 min
Above guideline
Gym Volume
~31 sets/wk
~4,050 kg/wk tonnage · ~1.4 sessions/wk
Solid
Physiological Age vs chronological 32
Estimated from nightly HRV (Lifelines Cohort, N=84,772), resting heart rate, and a VO₂max estimate from resting HR + waist (HUNT/NTNU-CERG, sex-adjusted). Wrist-PPG is conservatively discounted.
Cardiovascular / Autonomic
~22–25
years
≈ 7–10 yrs younger than birth age
Overall Physiological
~25–28
years
≈ 4–7 yrs younger than birth age
Resting Heart Rate43 bpm
Nightly HRV median~104 ms
Estimated VO₂max~55–57 mL/kg/min
BMI21.6 (lean)
Your HRV sits above the population median for every age bracket — even 20–24yo average ~57 ms vs your ~104 ms — so your heart and nervous system are genuinely younger, landing ~22–25. The overall figure (~25–28) sits a little higher because it also blends systems I can't measure from a band (musculoskeletal, metabolic), and because the HUNT reference cohort is Caucasian (which modestly overstates a Southeast-Asian VO₂max percentile). So: your heart is ~22–25, your whole body ~25–28. Estimate only — not a clinical measurement.
Free Tests to Refine It no expensive labs needed
Two self-serve, no-cost ways to sharpen the estimate. The Cooper Test gives a real VO₂max in ~12 minutes; PhenoAge runs on a blood panel you may already have.
Cooper Test — VO₂max
Run as far as you can in 12 minutes
—
Formula: (distance − 504.9) ÷ 44.7. For a 32yo male, ~45–50 is "Excellent"; 50+ is "Superior".
PhenoAge — from bloodwork
Plug in a routine CMP / CBC panel
Needs 9 markers: albumin, creatinine, glucose, CRP, lymphocyte %, MCV, RDW, alkaline phosphatase, WBC. Get them from a standard CMP+CBC — no new test if you have recent labs.
Free calculators: search "PhenoAge calculator" (Yale/Levine) or Aging.Ai 3.0. Enter the 9 values and it returns a phenotypic age from your blood chemistry.
Sitting-Rising Test — musculoskeletal
0–10 score, 30 seconds
Sit on the floor cross-legged, stand back up without using hands, knees, or arms. Start at 10 points, drop 1 for each body part used (hand to floor, knee, forearm, etc.). 8–10 = aging exceptionally well; <6 = higher all-cause mortality risk.
Estimated Percentile vs 32-year-old male
Approximate — based on published normative ranges for healthy men aged 30–34. Lower is healthier for RHR.
Resting Heart Rate — 43 bpm~95th percentile (fitness)
60+ avg50454340 elite
Nightly HRV (median) — 104 ms~88th percentile
~55 avg90104120+ elite
Sleep Efficiency — 94.5%~75th percentile
~80% typical8894.598 elite
Blood Oxygen (SpO₂) — 97%~70th percentile
94 borderline969798 optimal
Daily Steps — ~9,400~65th percentile
<5k under5k7.5k10k+
Tennis Conditioning (avg HR)~80th percentile
deconditioned120132155+ intense
Detail Comparison your value vs reference
| Metric | Your Value | Age-32 Male Ref | Est. %ile | Assessment |
|---|---|---|---|---|
| Resting Heart Rate | 43 bpm | 60–70 bpm | ~95 | Elite cardiovascular fitness |
| Nightly HRV median | 104 ms | 45–60 ms | ~88 | Strong parasympathetic recovery |
| HRV base range | 64–114 ms | — | — | Wide dynamic range = good |
| Sleep Efficiency | 94.5% | 85–90% | ~75 | Good sleep quality |
| Blood Oxygen (SpO₂) | 97% | 95–98% | ~70 | Normal |
| Daily Steps | ~9,400 | 7,000–10,000 | ~65 | Healthy — at/above population average |
| Peak HR (tennis season) | 159 bpm | — | — | High intensity sustained |
| Tennis volume | 46 hrs | — | — | Elite-level sport volume |
| Gym volume | ~31 sets/wk | — | — | Solid strength training load |
| Gym tonnage | ~4,050 kg/wk | — | — | Consistent weekly load |
| Activity Energy | 392 kcal/d | ~250 kcal/d | ~75 | High expenditure |
Trends
Resting Heart Rate (daily)
Consistently 41–48 bpm. Single spike to 63 on Jun 12 (outlier).
Nightly HRV (median)
Avg ~99 ms across valid nights, rising Jun→Aug (84→104).
Sleep Duration (valid nights)
Variable 4–13 hrs. Many nights the band was not worn (excluded).
Is Something Wrong with the Band?
Looks genuine (not a broken sensor)
- RHR 41–48 is rock-stable across 76 days — a defect produces erratic jumps, not a tight band.
- HRV baseline climbing (Jun 84 → Aug 104) is real cardiac adaptation, the opposite of a glitch.
- Peak HR declining (187 June → 174 max August) is consistent with improving fitness, not sensor failure.
- No >200 or <30 bpm artifacts; the only "0" HR readings are the typical few-second sensor-wake at session start (0.2–2.5%).
The "too elite" verdict
Your RHR (43) and HRV (~104) are genuinely elite for 32 — the band is doing its job. The outliers (37h sleep, 1h fragments) are measurement artifacts, not a sensor that overreports. Your real step count is ~9,400/day — healthy, not low. The one true gap: wear the band consistently at night so HRV/sleep coverage is dense enough to trust the recovery trend.All Activities BOOBP log
Full Mi Fitness activity log · every session tracked by the band.
| Date | Type | Min | Steps | kcal | Dist | Avg HR | Max HR |
|---|
No activities match the current filters.
Gym Log BOOBP strength training
Every logged session since Jan 2023 · red dots mark gym days. Click a day to see the full workout on the right.
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gym day
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