Cardiovascular health is the #1 goal. Strength and sauna support the heart work, not fight it. The win is showing up, consistency beats perfection every single week.
| Date | Session | What | Peak HR |
|---|---|---|---|
| Tue Jun 23 | lift sauna | Push: Bench Press 50lb, Chest Fly 20lb, Shoulder Press 25lb, Skullcrusher 30lb. sauna 20 min. | n/a |
| Mon Jun 22 | intervals | 30 min. | 150 |
| Fri Jun 19 | intervals sauna | 30 min. sauna 20 min. | 163 |
| Wed Jun 17 | intervals | 30 min. | 176 |
| Mon Jun 15 | intervals | 30 min. | 172 |
| Fri Jun 12 | intervals | 30 min. | 170 |
| Wed Jun 10 | intervals | 31 min. | 171 |
| Tue Jun 9 | lift | Push: Dumbbell Bench Press 50lb, Dumbbell Shoulder Press 25lb. | n/a |
| Mon Jun 8 | intervals | 30 min. | 178 |
| Thu Jun 4 | recovery walk | 31 min easy. | 108 |
| Wed Jun 3 | recovery walk | 28 min easy. | 98 |
| Thu May 28 | recovery walk | 29 min easy. | 123 |
| Wed May 27 | recovery walk | 18 min easy. | 105 |
Lifts, intervals, and sauna, straight from the pipe. Peak HR is shown for cardio only. A reading under ~155 on an interval day usually means the wrist sensor under-read, not a weak effort.
These three to four markers are what an improving VO2max looks like from the inside: resting HR drifting down, HRV up, faster heart-rate recovery, and your heart doing the same interval work at a lower rate. Read on a 7-day average (your plan's rule). Soft-read interval days where the watch under-read are excluded. All computed live from the ace-health pipe.
| Effort | Target band | Feel |
|---|---|---|
| Interval work bout | 152 to 165 | hard but repeatable (up to 170 once recovered) |
| Recovery between bouts | 125 to 135 | genuinely easy |
| Zone 2 / easy day | 108 to 125 | conversational, nose-breathing |
Wrist HR reads low at peak effort. Snug the band one notch tighter and move it an inch higher for workouts. If it still reads low live, an arm strap (Polar Verity Sense to Apple Health) is the real fix.
Fasted afternoon intervals feel harder than they are. Hold the peaks at 152 to 165 regardless of how hard it feels.
Heart rate lags effort by 60 to 120 seconds. Let a steady load walk you into the band by minute 2, do not spike the incline early.
5+ sessions a week, after training, 15 to 20 min. Tied to ~40% lower all-cause mortality vs once weekly (Laukkanen). No cold plunge right after lifting.
OMAD stays. Eat within ~1 hour after the session. Aim ~150g protein. The risk is under-fueling, not too few meals.
None after early afternoon. Late caffeine costs ~45 min of sleep and masks fatigue.