ACE / TRAINING

Heart First

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

Auto-updated 2026-09-20 live from the ace-health pipe (Hevy + Apple Health) + Training Plan v3
84
/ 100
Readiness Optimal
Recovered. Good day to push your intensity.
Overnight HRV118 ms base 77 ms
Waking HRV141 ms base 89 ms
Resting heart rate59 bpm base 61 bpm
7-day readiness trend
72
78
64
84
63
40
84

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.

TodaySun Sep 20 · Logged
Recovery
  • Easy walk39 min

Pulled live from your pipe (Hevy + Apple Health).

TomorrowMon Sep 21 · Recommended
Push + Intervals + Sauna
  • Bench Press38 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.

This Weekchecked days are logged
Mon
14
Open
·
Tue
15
Open
·
Wed
16
Open
·
Thu
17
Walk
✓
Fri
18
Intervals
✓
Sat
19
Open
·
Sun
20
Walk
✓
Recovery Scoreboard7-day averages · indoor data
Resting HRimproving
62 bpm
Improving vs 67 prior 7d. Lower is fitter.
HRVimproving
69 ms
Improving vs 40 prior 7d. Higher is better recovery.
HR Recovery (1 min)holding
17 bpm
Holding vs 17 prior 7d. Faster drop is fitter.
Interval efficiencywatch it
136 avg HR
Watch it vs 131 prior 7d. 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
9.9 hrs
last night
7-night avg 8.3 hrs
target 7.5
target 7.5
7.5
8.2
8.2
7.1
9.2
8.1
9.9
Training Loadlast 7 days
68
down 39% vs last week
Load is light, room to push.
Mo
Tu
We
Th
Fr
Sa
Su

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

Calories Burnedactive energy · last 7 days
244 kcal
today, 444 daily avg
Mo
Tu
We
Th
Fr
Sa
Su

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

Body WeightApple Health · last 6 readings
207.9 lb
down 0.5 lb since 6/25
6/25
6/29
6/30
7/1
9/1
9/2

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

Recent Historynewest first
DateSessionWhatPeak HR
Sun Sep 20recovery walk39 min easy.100
Fri Sep 18intervals31 min.166
Thu Sep 17recovery walk16 min easy.95
Sat Sep 12recovery walk21 min easy.126
Fri Sep 11recovery walk31 min easy.132
Thu Sep 10intervals68 min.140 soft
Sun Sep 6recovery walk28 min easy.99
Sat Sep 5recovery walk28 min easy.121
IntensityReadiness green
Peaked at 166, 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.