ACE / TRAINING

Heart First

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

Auto-updated 2026-09-13 live from the ace-health pipe (Hevy + Apple Health) + Training Plan v3
30
/ 100
Readiness Low
Recover. Your markers are down, keep it easy today.
Overnight HRV23 ms base 74 ms
Waking HRV39 ms base 86 ms
7-day readiness trend
24
47
31
48
25
32
30

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 13 · 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 14 · Recommended
Push + Intervals + Sauna
  • Bench Press38 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
7
Open
·
Tue
8
Open
·
Wed
9
Open
·
Thu
10
Intervals
✓
Fri
11
Walk
✓
Sat
12
Walk
✓
Sun
13
Legs + Sauna
·
Recovery Scoreboard7-day averages · indoor data
Resting HRwatch it
68 bpm
Watch it vs 57 prior 7d. Lower is fitter.
HRVwatch it
40 ms
Watch it vs 69 prior 7d. Higher is better recovery.
HR Recovery (1 min)holding
17 bpm
Holding vs 17 prior 7d. Faster drop is fitter.
Interval efficiencywatch it
135 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
4.9 hrs
last night
7-night avg 5.2 hrs
target 7.5
target 7.5
2.1
2.7
7.2
6.8
8.3
4.5
4.9
Training Loadlast 7 days
111
down 14% 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
142 kcal
today, 782 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 6 readings
207.9 lb
down 0.5 lb since 6/25
6/25
6/29
6/30
7/1
9/1
9/2

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

Recent Historynewest first
DateSessionWhatPeak HR
Sat Sep 12recovery walk21 min easy.126
Fri Sep 11recovery walk31 min easy.132
Thu Sep 10intervals68 min.140 soft
Sun Sep 6recovery walk28 min easy.99
Sat Sep 5recovery walk28 min easy.121
Wed Sep 2intervals, sauna34 min. sauna 20 min.172
Mon Aug 31intervals30 min.152 soft
Fri Aug 28intervals30 min.165
IntensityReadiness red
Peaked at 140, 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.