ACE / TRAINING

Heart First

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

Auto-updated 2026-09-23 live from the ace-health pipe (Hevy + Apple Health) + Training Plan v3

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Readiness Great

Recovered. Good day to push your intensity.

Overnight HRV99 ms base 77 ms

Waking HRV120 ms base 89 ms

Resting heart rate58 bpm base 61 bpm

7-day readiness trend

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.

TodayWed Sep 23 · 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. Nothing logged yet today.

TomorrowThu Sep 24 · 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.

This Weekchecked days are logged

Mon

Push + Pull + Intervals + Sauna

✓

Tue

Pull + Walk + Sauna

✓

Wed

Intervals + Sauna

Thu

Legs + Sauna

Fri

Intervals + Sauna

Sat

Recovery

Sun

Legs + Sauna

Recovery Scoreboard7-day averages · indoor data

Resting HRimproving

60 bpm

Improving vs 66 prior 7d. Lower is fitter.

HRVimproving

74 ms

Improving vs 51 prior 7d. Higher is better recovery.

HR Recovery (1 min)holding

17 bpm

Holding vs 15 prior 7d. Faster drop is fitter.

Interval efficiencynew

136 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

8.9 hrs

last night

7-night avg 8.7 hrs

target 7.5

8.2

7.1

9.2

8.1

9.9

9.6

8.9

Training Loadlast 7 days

up 40% vs last week

Load is steady.

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

Calories Burnedactive energy · last 7 days

0 kcal

today, 660 daily avg

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

Date	Session	What	Peak HR
Tue Sep 22	lift, recovery walk, sauna	Pull: Lat Pulldown 70lb, Seated Cable Row - V Grip 55lb. 18 min easy. sauna 20 min.	110
Mon Sep 21	lift, intervals, sauna	Push: Bench Press 35lb. Pull: Chest Fly 70lb. 30 min. sauna 20 min.	157
Sun Sep 20	recovery walk	39 min easy.	100
Fri Sep 18	intervals	31 min.	166
Thu Sep 17	recovery walk	16 min easy.	95
Sat Sep 12	recovery walk	21 min easy.	126
Fri Sep 11	recovery walk	31 min easy.	132
Thu Sep 10	intervals	68 min.	140 soft

IntensityReadiness green

Peaked at 157, 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.