ACE / TRAINING

Heart First

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

Auto-updated 2026-07-04 live from the ace-health pipe (Hevy + Apple Health) + Training Plan v3
67
/ 100
Readiness Great
Recovered. Good day to push your intensity.
Overnight HRV91 ms base 80 ms
Waking HRV67 ms base 88 ms
Resting heart rate63 bpm base 59 bpm
7-day readiness trend
48
44
85
76
63
74
67

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.

TodaySat Jul 4 · 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.

TomorrowSun Jul 5 · Recommended
Intervals + Sauna
  • Intervals30 min 152 to 165 bpm
  • Sauna20 min
Optional if you feel good
Abs or Traps

Intervals are still the workout. If you want a little extra after, do 2 to 3 easy sets of abs or traps. Bonus only, not required, and it does not change the day from an interval day.

Interval day (Mon/Wed/Fri). Priority cardio: intervals at 152 to 165 bpm, then sauna.

This Weekchecked days are logged
Mon
29
Walk + Sauna
✓
Tue
30
Push + Sauna
✓
Wed
1
Intervals
✓
Thu
2
Pull + Sauna
✓
Fri
3
Intervals
✓
Sat
4
Legs + Sauna
·
Sun
5
Intervals + Sauna
·
Recovery Scoreboard7-day averages · indoor data
Resting HRholding
58 bpm
Holding vs 59 prior 7d. Lower is fitter.
HRVholding
73 ms
Holding vs 69 prior 7d. Higher is better recovery.
HR Recovery (1 min)watch it
16 bpm
Watch it vs 20 prior 7d. Faster drop is fitter.
Interval efficiencyimproving
133 avg HR
Improving vs 136 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
7.5 hrs
last night
7-night avg 8.2 hrs
target 7.5
target 7.5
8.8
8.2
8.2
8.9
7.9
8.2
7.5
Training Loadlast 7 days
154
down 27% vs last week
Load is light, room to push.
Su
Mo
Tu
We
Th
Fr
Sa

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

Calories Burnedactive energy · last 7 days
256 kcal
today, 621 daily avg
Su
Mo
Tu
We
Th
Fr
Sa

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 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
Sat Jun 27recovery walk, sauna30 min easy. sauna 20 min.106
Fri Jun 26intervals, sauna30 min. sauna 20 min.164
Thu Jun 25lift, saunaLegs: Goblet Squat 50lb, Lunge 30lb, Romanian Deadlift 35lb. sauna 20 min.n/a
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.