ACE / TRAINING

Heart First

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

Auto-updated 2026-06-30 live from the ace-health pipe (Hevy + Apple Health) + Training Plan v3
76
/ 100
Readiness Great
Recovered. Good day to push your intensity.
Overnight HRV104 ms base 79 ms
Waking HRV129 ms base 90 ms
Resting heart rate57 bpm base 59 bpm
7-day readiness trend
75
83
33
48
44
85
76

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 Jun 30 · Logged
Push + Sauna
  • Bench Press50 lb 8 reps · 3 sets
  • Chest Fly25 lb 12 reps · 3 sets
  • Sauna20 min

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

TomorrowWed Jul 1 · Recommended
Pull + Intervals + Sauna
  • Dumbbell Row55 lb last
  • Lat Pulldown50 lb last
  • Hammer Curl25 lb last
  • Bicep Curl25 lb last
  • Intervals30 min 152 to 165 bpm
  • Sauna20 min
Tight on time? Lite version
Abs + Traps + Intervals + Sauna
  • Abs2 to 3 sets crunches
  • Traps2 to 3 sets dumbbell shrug
  • Intervals30 min 152 to 165 bpm
  • Sauna20 min

Two quick accessory sets as an easy lead-in to the intervals, so your cardio still gets in on a short day.

Pull is next. One session: lift first, then intervals (152 to 165 bpm), then sauna.

This Weekchecked days are logged
Mon
29
Intervals + Sauna
✓
Tue
30
Push + Sauna
✓
Wed
1
Pull + Intervals + Sauna
·
Thu
2
Legs + Sauna
·
Fri
3
Intervals + Sauna
·
Sat
4
Recovery
·
Sun
5
Legs + Sauna
·
Recovery Scoreboard7-day averages · indoor data
Resting HRholding
58 bpm
Holding vs 58 prior 7d. Lower is fitter.
HRVimproving
75 ms
Improving vs 67 prior 7d. Higher is better recovery.
HR Recovery (1 min)watch it
16 bpm
Watch it vs 20 prior 7d. Faster drop is fitter.
Interval efficiencyimproving
134 avg HR
Improving vs 138 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
8.2 hrs
last night
7-night avg 7.8 hrs
target 7.5
target 7.5
7.1
7.3
7.8
7.5
8.8
8.2
8.2
Training Loadlast 7 days
68
down 68% 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
405 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 2 readings
213.8 lb
up 5.4 lb since 6/25
6/25
6/29

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

Recent Historynewest first
DateSessionWhatPeak HR
Tue Jun 30lift, saunaPush: Bench Press 50lb, Chest Fly 25lb. sauna 20 min.n/a
Mon Jun 29intervals, sauna30 min. sauna 20 min.160
Sat Jun 27recovery walk, sauna30 min easy. sauna 20 min.106
Fri Jun 26intervals, sauna30 min. sauna 20 min.164
Thu Jun 25lift, saunaLegs: Goblet Squat 50lb, Lunge 30lb, Romanian Deadlift 35lb. sauna 20 min.n/a
Wed Jun 24lift, intervals, saunaPull: Bicep Curl 25lb, Dumbbell Row 55lb, Hammer Curl 25lb, Lat Pulldown 50lb. 30 min. sauna 20 min.166
Tue Jun 23lift, saunaPush: Bench Press 50lb, Chest Fly 20lb, Shoulder Press 25lb, Skullcrusher 30lb. sauna 20 min.n/a
Mon Jun 22intervals30 min.150 soft
IntensityReadiness green
Peaked at 160, in the lower half of the band with real room to climb, and your readiness is green. Next time take the strong bouts to 3.7mph or 11% (up from 3.5mph at 10%) and let them reach toward 165.
152
170

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