ACE / TRAINING

Heart First

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

Auto-updated 2026-07-08 live from the ace-health pipe (Hevy + Apple Health) + Training Plan v3
74
/ 100
Readiness Great
Recovered. Good day to push your intensity.
Overnight HRV98 ms base 77 ms
Waking HRV76 ms base 87 ms
Resting heart rate69 bpm base 60 bpm
7-day readiness trend
74
67
22
45
65
61
74

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.

TodayWed Jul 8 · Logged
Intervals
  • Intervals10 min peak 163
  • Easy walk10 min

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

TomorrowThu Jul 9 · 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
6
Intervals
✓
Tue
7
Push + Walk
✓
Wed
8
Intervals
✓
Thu
9
Pull + Sauna
·
Fri
10
Intervals + Sauna
·
Sat
11
Legs + Sauna
·
Sun
12
Recovery
·
Recovery Scoreboard7-day averages · indoor data
Resting HRwatch it
65 bpm
Watch it vs 58 prior 7d. Lower is fitter.
HRVwatch it
60 ms
Watch it vs 74 prior 7d. Higher is better recovery.
HR Recovery (1 min)holding
19 bpm
Holding vs 17 prior 7d. Faster drop is fitter.
Interval efficiencyholding
135 avg HR
Holding vs 135 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
8.9 hrs
last night
7-night avg 7.3 hrs
target 7.5
target 7.5
4.6
4.6
6.5
8.7
8.6
8.9
8.9
Training Loadlast 7 days
165
up 7% vs last week
Load is steady.
Th
Fr
Sa
Su
Mo
Tu
We

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

Calories Burnedactive energy · last 7 days
713 kcal
today, 872 daily avg
Th
Fr
Sa
Su
Mo
Tu
We

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
Wed Jul 8intervals10 min.163
Tue Jul 7lift, recovery walkPush: Bench Press 49lb, Chest Fly 28lb, Shoulder Press 28lb, Skullcrusher 28lb. 17 min easy.117
Mon Jul 6intervals30 min.163
Fri Jul 3intervals34 min.160
Thu Jul 2lift, saunaPull: Bicep Curl 25lb, Dumbbell Row 55lb, Hammer Curl 25lb, Lat Pulldown 50lb. sauna 20 min.n/a
Wed Jul 1intervals31 min.168
Tue Jun 30lift, saunaPush: Bench Press 50lb, Chest Fly 25lb. sauna 20 min.n/a
Mon Jun 29recovery walk, sauna30 min easy. sauna 20 min.124
IntensityReadiness green
Peaked at 163, 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.