ACE / TRAINING

Heart First

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

Auto-updated 2026-09-01 live from the ace-health pipe (Hevy + Apple Health) + Training Plan v3
90
/ 100
Readiness Optimal
Recovered. Good day to push your intensity.
Overnight HRV120 ms base 76 ms
Waking HRV60 ms base 97 ms
Resting heart rate50 bpm base 62 bpm
7-day readiness trend
87
91
71
43
28
42
90

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 Sep 1 · Recommended
Push + Sauna
  • Bench Press38 lb last
  • Sauna20 min

Push is next. Skip intervals today (not an interval day), lift then sauna. Nothing logged yet today.

TomorrowWed Sep 2 · Recommended
Pull + Intervals + Sauna
  • Lat Pulldown55 lb last
  • Seated Cable Row - V Grip55 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.

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

This Weekchecked days are logged
Mon
31
Intervals
✓
Tue
1
Push + Sauna
·
Wed
2
Pull + Intervals + Sauna
·
Thu
3
Legs + Sauna
·
Fri
4
Intervals + Sauna
·
Sat
5
Recovery
·
Sun
6
Legs + Sauna
·
Recovery Scoreboard7-day averages · indoor data
Resting HRholding
60 bpm
Holding vs 59 prior 7d. Lower is fitter.
HRVwatch it
66 ms
Watch it vs 71 prior 7d. Higher is better recovery.
HR Recovery (1 min)watch it
15 bpm
Watch it vs 20 prior 7d. Faster drop is fitter.
Interval efficiencywatch it
132 avg HR
Watch it vs 129 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
10.7 hrs
last night
7-night avg 7.1 hrs
target 7.5
target 7.5
8.6
5.8
8.2
4.8
5.1
6.3
10.7
Training Loadlast 7 days
46
down 76% 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
0 kcal
today, 572 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 31intervals30 min.152 soft
Fri Aug 28intervals30 min.165
Wed Aug 26intervals32 min.169
Tue Aug 25lift, saunaPull: Lat Pulldown 55lb, Seated Cable Row - V Grip 55lb. sauna 20 min.n/a
Mon Aug 24lift, intervals, saunaPush: Bench Press 38lb. Pull: Chest Fly 70lb. 30 min. sauna 20 min.163
Sun Aug 23lift, saunaPull: Back Extension 50lb. Legs: Leg Extension 80lb, Seated Leg Curl 80lb. sauna 20 min.n/a
Fri Aug 21intervals31 min.160
Wed Aug 19intervals30 min.155
IntensityReadiness green
Peaked at 152, 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.