ACE / TRAINING

Heart First

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

Auto-updated 2026-07-30 live from the ace-health pipe (Hevy + Apple Health) + Training Plan v3
40
/ 100
Readiness Low
Maintain. Hold intensity, do not chase peaks today.
Overnight HRV41 ms base 72 ms
Waking HRV104 ms base 92 ms
Resting heart rate70 bpm base 63 bpm
7-day readiness trend
38
38
37
70
56
63
40

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.

TodayThu Jul 30 · Recommended
Legs + Sauna
  • Goblet Squat50 lb last
  • Romanian Deadlift35 lb last
  • Lunge30 lb last
  • Sauna20 min

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

TomorrowFri Jul 31 · 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
27
Walk
✓
Tue
28
Intervals
✓
Wed
29
Open
·
Thu
30
Legs + Sauna
·
Fri
31
Push + Intervals + Sauna
·
Sat
1
Pull + Sauna
·
Sun
2
Intervals + Sauna
·
Recovery Scoreboard7-day averages · indoor data
Resting HRholding
65 bpm
Holding vs 65 prior 7d. Lower is fitter.
HRVwatch it
55 ms
Watch it vs 63 prior 7d. Higher is better recovery.
HR Recovery (1 min)watch it
15 bpm
Watch it vs 18 prior 7d. Faster drop is fitter.
Interval efficiencywatch it
136 avg HR
Watch it vs 132 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
8.4 hrs
last night
7-night avg 6.8 hrs
target 7.5
target 7.5
4.6
8.3
8.2
8.2
4.9
4.9
8.4
Training Loadlast 7 days
94
down 41% vs last week
Load is light, room to push.
Fr
Sa
Su
Mo
Tu
We
Th

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

Calories Burnedactive energy · last 7 days
347 kcal
today, 856 daily avg
Fr
Sa
Su
Mo
Tu
We
Th

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
Tue Jul 28intervals43 min.144 soft
Mon Jul 27recovery walk32 min easy.108
Fri Jul 24recovery walk50 min easy.113
Thu Jul 23recovery walk16 min easy.122
Wed Jul 22intervals63 min.140 soft
Mon Jul 20recovery walk64 min easy.127
Fri Jul 17intervals24 min.140 soft
Thu Jul 16recovery walk17 min easy.103
IntensityReadiness amber
Peaked at 144, which looks like a soft watch read. Tighten the band higher on your wrist before judging intensity.
152
170

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