ACE / TRAINING

Heart First

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

Auto-updated 2026-09-27 live from the ace-health pipe (Hevy + Apple Health) + Training Plan v3
66
/ 100
Readiness Great
Maintain. Hold intensity, do not chase peaks today.
Overnight HRV64 ms base 74 ms
Waking HRV118 ms base 89 ms
Resting heart rate54 bpm base 62 bpm
7-day readiness trend
98
72
60
58
30
41
66

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 27 · Recommended
Legs + Sauna
  • Seated Leg Curl80 lb last
  • Leg Extension80 lb last
  • Sauna20 min

Legs are owed this week. Legs stay on their own, no intervals same day. Sauna after. Nothing logged yet today.

TomorrowMon Sep 28 · Recommended
Push + Intervals + Sauna
  • Bench Press35 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
21
Push + Pull + Intervals + Sauna
✓
Tue
22
Pull + Walk + Sauna
✓
Wed
23
Intervals
✓
Thu
24
Open
·
Fri
25
Open
·
Sat
26
Open
·
Sun
27
Legs + Sauna
·
Recovery Scoreboard7-day averages · indoor data
Resting HRimproving
59 bpm
Improving vs 61 prior 7d. Lower is fitter.
HRVholding
67 ms
Holding vs 67 prior 7d. Higher is better recovery.
HR Recovery (1 min)holding
17 bpm
Holding vs 17 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
7.1 hrs
last night
7-night avg 7.9 hrs
target 7.5
target 7.5
9.6
8.9
7.9
8.4
6.4
7.2
7.1
Training Loadlast 7 days
174
up 156% vs last week
Load is steady.
Mo
Tu
We
Th
Fr
Sa
Su

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

Calories Burnedactive energy · last 7 days
126 kcal
today, 626 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 8 readings
210.6 lb
up 2.2 lb since 6/25
6/25
6/29
6/30
7/1
9/1
9/2
9/21
9/22

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

Recent Historynewest first
DateSessionWhatPeak HR
Wed Sep 23intervals30 min.171
Tue Sep 22lift, recovery walk, saunaPull: Lat Pulldown 70lb, Seated Cable Row - V Grip 55lb. 18 min easy. sauna 20 min.110
Mon Sep 21lift, intervals, saunaPush: Bench Press 35lb. Pull: Chest Fly 70lb. 30 min. sauna 20 min.157
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
IntensityReadiness amber
Peaked at 171, at the very top of the band. Hold at 3.5mph at 10%, no need to go higher.
152
170

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