ACE / TRAINING

Heart First

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

Auto-updated 2026-08-04 live from the ace-health pipe (Hevy + Apple Health) + Training Plan v3
32
/ 100
Readiness Low
Recover. Your markers are down, keep it easy today.
Overnight HRV31 ms base 70 ms
Waking HRV34 ms base 92 ms
Resting heart rate73 bpm base 64 bpm
7-day readiness trend
63
40
55
55
58
58
32

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.

TodayTue Aug 4 · 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.

TomorrowWed Aug 5 · Recommended
Pull + Sauna
  • Dumbbell Row55 lb last
  • Lat Pulldown50 lb last
  • Hammer Curl25 lb last
  • Bicep Curl25 lb last
  • Sauna20 min

Pull is next. Skip intervals today (not an interval day), lift then sauna.

This Weekchecked days are logged
Mon
3
Walk
✓
Tue
4
Push + Intervals + Sauna
·
Wed
5
Pull + Sauna
·
Thu
6
Legs + Sauna
·
Fri
7
Intervals + Sauna
·
Sat
8
Recovery
·
Sun
9
Intervals + Sauna
·
Recovery Scoreboard7-day averages · indoor data
Resting HRwatch it
69 bpm
Watch it vs 64 prior 7d. Lower is fitter.
HRVwatch it
49 ms
Watch it vs 64 prior 7d. Higher is better recovery.
HR Recovery (1 min)watch it
15 bpm
Watch it vs 19 prior 7d. Faster drop is fitter.
Interval efficiencynew
137 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
8.4 hrs
last night
7-night avg 8.2 hrs
target 7.5
target 7.5
9.4
4.9
8.1
9.6
10
7.2
8.4
Training Loadlast 7 days
8
down 94% vs last week
Load is light, room to push.
We
Th
Fr
Sa
Su
Mo
Tu

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

Calories Burnedactive energy · last 7 days
113 kcal
today, 713 daily avg
We
Th
Fr
Sa
Su
Mo
Tu

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 3recovery walk24 min easy.116
Sat Aug 1recovery walk38 min easy.112
Fri Jul 31recovery walk16 min easy.124
Tue Jul 28intervals43 min.144 soft
Mon Jul 27recovery walk32 min easy.108
Fri Jul 24recovery walk50 min easy.113
Thu Jul 23recovery walk16 min easy.122
Wed Jul 22intervals63 min.140 soft
IntensityReadiness red
Peaked at 144, which looks like a soft watch read. Tighten the band higher on your wrist before judging intensity.
152
170

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