Health Deep Dive
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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

MetricYour ValueAge-32 Male RefEst. %ileAssessment
Resting Heart Rate43 bpm60–70 bpm~95Elite cardiovascular fitness
Nightly HRV median104 ms45–60 ms~88Strong parasympathetic recovery
HRV base range64–114 msWide dynamic range = good
Sleep Efficiency94.5%85–90%~75Good sleep quality
Blood Oxygen (SpO₂)97%95–98%~70Normal
Daily Steps~9,4007,000–10,000~65Healthy — at/above population average
Peak HR (tennis season)159 bpmHigh intensity sustained
Tennis volume46 hrsElite-level sport volume
Gym volume~31 sets/wkSolid strength training load
Gym tonnage~4,050 kg/wkConsistent weekly load
Activity Energy392 kcal/d~250 kcal/d~75High expenditure

Trends

Resting Heart Rate (daily)

38526606·2608·26
Consistently 41–48 bpm. Single spike to 63 on Jun 12 (outlier).

Nightly HRV (median)

408813506·2608·26
Avg ~99 ms across valid nights, rising Jun→Aug (84→104).

Sleep Duration (valid nights)

071406·2608·26
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

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.
MoTuWeThFrSaSu
gym day
Select a day

Letter to myself, for the down days

Read when lost or low. Written 25 Aug 2026 · by me, for me.
Read this when you're down
Hey. You already know what this is.

You're reading this because things feel heavy right now. Fine. Before anything else, remember what's actually true while the feeling talks:

Your resting heart rate is 42. Your HRV is above every age bracket they measure against. You rebuilt yourself from zero at a sport you'd never played, in one year, and people who've played for a decade now choose you as their partner. You caught in one generation what your parents never caught in two lifetimes. These are not affirmations. They are measurements. The feeling is not new data — it's an old broadcast playing over new facts.


So here's what's happening, so it stops fooling you:

The "not enough" is a compass, not a mirror. It points at what matters — work, money, progress — and then it lies about what it means. It says you are not enough. It only ever had jurisdiction over what's next. Read the direction, refuse the verdict.

There is no arrival. You checked this yourself: land the job tomorrow and the channel just re-points — learning fast enough? progressing? big enough role? You run on trajectory, never on state. That's not a flaw. It's the same engine that made tennis compound. But stop waiting for any milestone to feel like enough — the feeling only ever quiets mid-rep. So get back to a rep.

The old voices are not admissible. When you fail at one thing and your mind drags out what someone said about something else entirely — a game years ago, some comment at work — that's the old courtroom scavenging for evidence. Unrelated exhibit. Not admissible. A bad day can tell you about your backhand. Nothing more.

Tennis is a leg, not the pillar. Don't let neediness onto the court. Play loose. The respect lands better when you don't need it — you've lived this.


Now the exit. You know there's only one, and it was never thinking:

Stand up. Move within the hour — walk, stretch, shadow swings, message someone about a hit. Not because movement fixes the problem, but because the spiral can't run in a moving body, and the answer arrives through contact, never before it. That's how everything good in your life started: enough research to not be stupid, commit without certainty, let the doing talk.

Ask the only question that matters today: would the guy who bought the Wilson racquet sit here? He wouldn't. And he's you.

Nobody is coming, and that's fine — you've always been your own rescue. Get up. Small swing. Now.

— Me