ACE / TRAINING

Heart First

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

Auto-updated 2026-08-23 live from the ace-health pipe (Hevy + Apple Health) + Training Plan v3
78
/ 100
Readiness Optimal
Recovered. Good day to push your intensity.
Overnight HRV97 ms base 71 ms
Waking HRV131 ms base 97 ms
7-day readiness trend
72
93
87
61
73
41
78

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 Aug 23 · Recommended
Legs + Sauna
  • Seated Leg Curl40 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 Aug 24 · Recommended
Push + Intervals + Sauna
  • Bench Press49 lb last
  • Chest Fly28 lb last
  • Shoulder Press28 lb last
  • Skullcrusher28 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
17
Walk
✓
Tue
18
Open
·
Wed
19
Intervals
✓
Thu
20
Open
·
Fri
21
Intervals
✓
Sat
22
Open
·
Sun
23
Legs + Sauna
·
Recovery Scoreboard7-day averages · indoor data
Resting HRwatch it
62 bpm
Watch it vs 59 prior 7d. Lower is fitter.
HRVimproving
73 ms
Improving vs 64 prior 7d. Higher is better recovery.
HR Recovery (1 min)holding
20 bpm
Holding vs 19 prior 7d. Faster drop is fitter.
Interval efficiencynew
129 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
7.3 hrs
last night
7-night avg 7.8 hrs
target 7.5
target 7.5
9
8.9
9.3
5
8.2
7.1
7.3
Training Loadlast 7 days
112
down 25% 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
46 kcal
today, 557 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 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
Fri Aug 21intervals31 min.160
Wed Aug 19intervals30 min.155
Mon Aug 17recovery walk40 min easy.113
Sun Aug 16recovery walk63 min easy.127
Sat Aug 15recovery walk44 min easy.111
Fri Aug 14intervals30 min.163
Thu Aug 13lift, recovery walkPull: Back Extension 50lb, Chest Fly 70lb, Hip Adduction 160lb, Rear Delt Reverse Fly 40lb. Legs: Seated Leg Curl 40lb. 17 min easy.113
Wed Aug 12intervals30 min.164
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.