Arete

Vitality

PERFORMING WELL

◈ Directive

◈ Vitals

◈ 7-Day Vitality

◈ Today's Plan

◑

Sleep

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WEIGHT: 25%

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♡

Recovery

—

WEIGHT: 20%

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⚡

Training

—

WEIGHT: 20%

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◎

Nutrition

—

WEIGHT: 20%

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⬡

Body Comp

—

WEIGHT: 15%

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✦ Bloodwork Intelligence — Rythm Health

Latest Panel

Apr 30

2026 · Rythm Health · Fasting

Rythm Score

87%

60% Optimal · 33% Avg · 7% OOR

Bloodwork Score

68/100

Strong trajectory · 2 flags

Next Panel

2026 · Upload when available

Biological Age Tracker

Rythm Age (Bloodwork biomarkers)

HISTORY

Apr 202622yr 6mo

Updates quarterly · Rythm Health · bloodwork biomarkers

Whoop Age (HRV, RHR, recovery, fitness)

HISTORY

May 31–Jun 6, 202626.8yr −2.1yr

May 24–30, 202626.9yr −2.0yr

Updates every Sunday · HRV, RHR, VO₂ Max, sleep, lean mass

WHOOP HEALTHSPAN BREAKDOWN — WEEK OF MAY 31

VO₂ MAX

ml/kg/min

−0.5yr

RHR

bpm

−1.0yr

LEAN MASS

83.7

0.0yr

STRENGTH TIME

1:48

hr/wk

−1.5yr

STEPS

5,808

/day

+0.9yr ⚠

SLEEP CONSISTENCY

+0.2yr

ZONE 1–3 TIME

2:07

hr/wk

−0.2yr

ZONE 4–5 TIME

0:03

hr/wk

+0.1yr ⚠

↑ PRIORITY LEVERS: Steps (target 8K+/day) and Zone 4–5 time (target 30+ min/wk) are currently adding biological age.

NOTE ON AGE DISCREPANCY: Rythm (22.5yr) measures bloodwork biomarkers. Whoop (26.9yr) measures cardiovascular and recovery performance. They use different inputs and different algorithms. Track the trend of each independently.

Hormones & Endocrine

Marker	Oct 2025	Nov 2025	Apr 2026	Trend	Perf Range
Total Testosterone	519 ng/dL	538 ng/dL	613 ng/dL	↑ +14%	700–1100
Free Testosterone	98.4 pg/mL	101.6 pg/mL	105.2 pg/mL	↑ +3.5%	120–180
SHBG	35.1 nmol/L	35.7 nmol/L	41.9 nmol/L	↑ +17%	30–50
Estrogen	14.85 pg/mL	20.6 pg/mL	27.7 pg/mL	↑ Improving	20–30
Free T3	2.95 pg/mL	2.78 pg/mL	3.56 pg/mL	↑ Now optimal	3.4–4.4
TSH	—	1.93 uIU/mL	1.96 uIU/mL	→ Stable	0.5–2.5

Cardiovascular & Inflammation

Marker	Oct 2025	Nov 2025	Apr 2026	Trend	Perf Range
ApoB ★ Key marker	125.3 mg/dL	136.9 mg/dL	94.5 mg/dL	↓ −31% ↑ improving	50–80
LDL Cholesterol	147.0 mg/dL	166.0 mg/dL	142.2 mg/dL	↓ Improved	<150
HDL Cholesterol	53 mg/dL	59 mg/dL	55.0 mg/dL	→ Near optimal	56–100
Triglycerides	85 mg/dL	95 mg/dL	64.1 mg/dL	↓ Excellent	35–90
hs-CRP (Inflammation)	2.5 mg/L	2.6 mg/L	1.99 mg/L	↓ Slow decline	0–1
Total Cholesterol	217 mg/dL	244 mg/dL	210 mg/dL	↓ Improved	<240
Trig/HDL Ratio	1.60	1.61	1.16	↓ Now optimal	0–1.25
Remnant Cholesterol	17 mg/dL	19 mg/dL	12.8 mg/dL	↓ Excellent	0–20

Metabolic & Micronutrients

Marker	Oct 2025	Nov 2025	Apr 2026	Trend	Perf Range
Vitamin D	38.2 ng/mL	41.1 ng/mL	51.7 ng/mL	↑ Improving	55–80
Vitamin B12	—	—	732 pg/mL	→ First reading	400–900
Ferritin	118.7 ng/mL	94.5 ng/mL	177 ng/mL	↑ Optimal now	100–400
Fructosamine	—	—	256 umol/L	→ First reading	210–260
Uric Acid	—	—	4.34 mg/dL	→ First reading	4–6
Albumin	4.9 g/dL	4.9 g/dL	5.09 g/dL	↑ Stable/strong	4–5

Other Markers

Marker	Oct 2025	Nov 2025	Apr 2026	Trend	Perf Range
Creatinine ★ Flagged	—	—	1.64 mg/dL	→ First reading	0.8–1.1
Hemoglobin	—	—	15.9 g/dL	→ First reading	14–16.5
Hematocrit	—	—	46.9%	→ First reading	44–49
GGT (Liver)	—	—	18.0 U/L	→ First reading	10–40

FLAGGEDApoB 94.5 — above performance range (50–80). Most important cardiovascular risk marker. The 31% drop since Nov is excellent, but diet changes are what gets this into range.

FLAGGEDCreatinine 1.64 — above range. Likely driven by high muscle mass and possible creatine supplementation. Monitor next panel.

BELOW TARGETTestosterone (613) and Free T (105) trending up but below performance range. Sleep and stress management are the two most actionable levers.

BELOW TARGEThs-CRP at 1.99 — inflammation declining but still above optimal (<1). Direct line to dietary sugar and saturated fat intake.

IMPROVINGTriglycerides, Trig/HDL Ratio, Free T3, Ferritin, and Remnant Cholesterol all moved into optimal range. The trajectory is working.

⚡ Training Intelligence

Current VO₂ Max

ml/kg/min

GOOD

Week of May 31
Whoop Healthspan · Updates Sundays

Progress to Excellent

Current: 47Target: 52+

+5 ml/kg/min needed to reach Excellent category for men 20–29.

Top 25% for your age: 55+
Top 10%: 58+

Whoop Age Impact

VO₂ Max−0.5yr ▲

Zone 1–3 Time−0.2yr ▲

Zone 4–5 Time ⚠+0.1yr

Steps ⚠+0.9yr

◈ Weekly Zone Targets

Zone 2 — Aerobic Base116–134 bpm · conversational pace

2:07 / 3:00 hr

71% of weekly target · Solid foundation. Extend to 3+ hrs for stronger aerobic adaptation. Outdoor cycling, incline treadmill walk, rowing.

Zone 4–5 — VO₂ Max Stimulus ⚠ PRIORITY155+ bpm · hard effort

0:03 / 0:30 hr

10% of weekly target · This is your single biggest VO₂ Max lever. Currently near zero. One interval session per week changes this.

◍ The Protocol

ZONE 2 · 3+ HRS/WEEK

Builds the aerobic engine. Long, steady-state effort where you can hold a conversation. Best options for you: outdoor cycling, incline treadmill walk (3.5 mph / 8% grade), rowing machine.

ZONE 4–5 · 30+ MIN/WEEK

The direct VO₂ Max stimulus. 4×4 intervals are the most evidence-backed protocol: 4 min hard effort, 3 min recovery, 4 rounds. One session per week is enough to move the number meaningfully.

◈ Realistic Timeline

Now47 ml/kg/min ●

8 weeks~49 ml/kg/min

16 weeks~51 ml/kg/min

6 months52+ EXCELLENT ✓

12 months55+ TOP 25%

Based on consistent Zone 2 volume + weekly 4×4 intervals. Sleep quality is also a factor — your magnesium supplement directly supports this.

◼ Cardio Sessions