My Longevity Health Metrics Dashboard: VO₂ Max, HRV, Sleep, Stress, and Body Composition
Without measurement, health is very easy to romanticize.
I think I’m recovering well. I think training is working. I think stress is manageable.
This dashboard keeps a few important signals in one place: VO₂ max, HRV, sleep, stress, and body composition. It does not replace blood work or deeper medical assessment. Biomarkers are tracked separately.
But it does make one thing easier to see: whether the system is adapting well or quietly drifting in the wrong direction.
These values are updated monthly, because trends matter more than daily mood swings — mine or the body’s.
| My Key Longevity Metrics (Updated Monthly) | Value | MoM Change (%) | Target | Unit |
|---|---|---|---|---|
| Age | 46 | - | - | years |
| VO₂ Max | 57 | -1.7% | 60–62 | ml/kg/min |
| Heart Rate Variability (HRV) | 91 | +6.4% | 90+ | ms |
| Resting Heart Rate (RHR) | 41 | -2.4% | 38–42 | bpm |
| Body Fat Percentage | 19.2 | -1% | 14–16 | % |
| Visceral Fat Index | 10 | 0 | 6-8 | points |
| Whoop Sleep Performance | 87 | +1.1% | 92+ | % |
| Non-Activity Stress | 1:51 | -1% | <1:30 | hours |
| Whoop Biological Age | 30,5 | -1% | <30 | years |
Why I Track These Metrics
Each metric here reflects a different part of how the system is functioning: cardiovascular fitness, nervous system recovery, sleep quality, stress load, and body composition.
If this is your first time on the site, you can read more about the project and why I started tracking these metrics here.
For the purpose of this dashboard, the exact daily number matters less than the long-term direction. Individual readings move constantly. What matters is whether the trend over time is improving, stable, or drifting in the wrong direction.
VO₂ max reflects aerobic capacity and cardiovascular fitness. Higher values are consistently associated with better endurance and lower long-term mortality risk.
Heart Rate Variability (HRV) and resting heart rate (RHR) provide insight into how the autonomic nervous system responds to stress, training, and recovery.
Sleep performance and non-activity stress, measured by WHOOP, help estimate how effectively the body recovers during everyday life.
Body fat percentage reflects body composition and metabolic health.
Visceral fat index reflects the level of fat stored around internal organs and is associated with metabolic and cardiovascular risk.
Biological age provides an estimate of physiological age compared with population averages.
Together these indicators create a compact view of fitness, recovery, sleep, stress, and body composition.
Monthly Trends of My Key Longevity Metrics
The charts below show how several key indicators have changed since I started tracking them.
Each point represents the monthly value of the metric.
Instead of focusing on daily fluctuations, the goal here is simply to see how cardiovascular fitness, recovery capacity, and resting physiology evolve over time.
Watching the System
The body is a complicated system.
These numbers give me a reliable signal of how it responds to training, stress, sleep, and time.
Some months the trend looks encouraging.
Some months it politely reminds me to behave better)
Disclaimer
These numbers are not presented as medical advice or universal targets.
They simply reflect my personal tracking experiment and illustrate how different health indicators can change over time.
The goal is not to optimize a single number, but to observe long-term trends across multiple physiological systems.
Sometimes I share notes on sleep, stress, recovery, and the metrics I track. No spam. No noise. Just occasional field notes on managing biology after 40.
Ready to Go long? →