ACE / TRAINING

Heart First

Cardiovascular health is the #1 goal. Strength and sauna support it.

Auto-updated 2026-08-21 live from the ace-health pipe (Hevy + Apple Health) + Training Plan v3
72
/ 100
Readiness Great
Recovered. Good day to push your intensity.
Overnight HRV85 ms base 70 ms
Waking HRV177 ms base 95 ms
Resting heart rate63 bpm base 64 bpm
7-day readiness trend
63
96
82
69
45
49
72

Scored from your overnight HRV vs a trailing baseline, then locked for the day. Overnight HRV matches AutoSleep's Sleep Fuel number; Waking HRV matches AutoSleep's Readiness number.

TodayFri Aug 21 · Recommended
Push + Intervals + Sauna
  • Bench Press49 lb last
  • Chest Fly28 lb last
  • Shoulder Press28 lb last
  • Skullcrusher28 lb last
  • Intervals30 min 152 to 165 bpm
  • Sauna20 min
Tired or short on time? Partial checkmark
Intervals + Sauna
  • Intervals30 min 152 to 165 bpm
  • Sauna20 min

Intervals are the floor. Lite still counts: get the heart work done, take the sauna if it was already part of the day, and leave without forcing the full session. If you feel good, abs or traps can be bonus work, but they are not required for lite.

Push is next. One session: lift first, then intervals (152 to 165 bpm), then sauna. Nothing logged yet today.

TomorrowSat Aug 22 · Recommended
Legs + Sauna
  • Seated Leg Curl40 lb last
  • Sauna20 min

Legs are owed this week. Legs stay on their own, no intervals same day. Sauna after.

This Weekchecked days are logged
Mon
17
Walk
✓
Tue
18
Open
·
Wed
19
Open
·
Thu
20
Open
·
Fri
21
Push + Intervals + Sauna
·
Sat
22
Legs + Sauna
·
Sun
23
Pull + Intervals + Sauna
·
Recovery Scoreboard7-day averages · indoor data
Resting HRwatch it
62 bpm
Watch it vs 58 prior 7d. Lower is fitter.
HRVholding
67 ms
Holding vs 71 prior 7d. Higher is better recovery.
HR Recovery (1 min)holding
20 bpm
Holding vs 19 prior 7d. Faster drop is fitter.
Interval efficiencynew
130 avg HR
Building baseline. Same work, lower HR is fitter.

The indoor proxy for VO2max: resting HR down, HRV up, faster HR recovery. 7-day average, soft-read days excluded.

Sleeplast 7 nights
9 hrs
last night
7-night avg 8.7 hrs
target 7.5
target 7.5
8
7.4
7.7
9.6
10.4
9
9
Training Loadlast 7 days
8
down 95% vs last week
Load is light, room to push.
Sa
Su
Mo
Tu
We
Th
Fr

Simple, transparent load heuristic, not a validated strain score.

Calories Burnedactive energy · last 7 days
0 kcal
today, 770 daily avg
Sa
Su
Mo
Tu
We
Th
Fr

Apple Health active energy (your Move ring), summed per day. Resting calories not included.

Body WeightApple Health · last 4 readings
208 lb
down 0.4 lb since 6/25
6/25
6/29
6/30
7/1

Body mass from Apple Health, most recent reading. Bars scaled to your own range so small changes show.

Recent Historynewest first
DateSessionWhatPeak HR
Mon Aug 17recovery walk40 min easy.110
Sun Aug 16recovery walk63 min easy.127
Sat Aug 15recovery walk44 min easy.111
Fri Aug 14intervals30 min.163
Thu Aug 13lift, recovery walkPull: Back Extension 50lb, Chest Fly 70lb, Hip Adduction 160lb, Rear Delt Reverse Fly 40lb. Legs: Seated Leg Curl 40lb. 17 min easy.113
Wed Aug 12intervals30 min.164
Tue Aug 4recovery walk61 min easy.109
Mon Aug 3recovery walk24 min easy.116
IntensityReadiness green
Peaked at 163, already in the upper band near 170, which is right where the strong bouts should top out. Hold at 3.5mph at 10%, green readiness or not: pushing speed or incline from here would send you past 170 and into overcooking.
152
170

Work bouts 3.5mph at 10%, recovery 3mph at 3%. Target band 152 to 170.