ACE / TRAINING

Heart First

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

Auto-updated 2026-07-18 live from the ace-health pipe (Hevy + Apple Health) + Training Plan v3
31
/ 100
Readiness Low
Recover. Your markers are down, keep it easy today.
Overnight HRV35 ms base 76 ms
Waking HRV109 ms base 85 ms
7-day readiness trend
38
52
38
61
68
59
31

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 18 · 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 19 · 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
13
Walk
✓
Tue
14
Walk
✓
Wed
15
Open
·
Thu
16
Walk
✓
Fri
17
Intervals
✓
Sat
18
Legs + Sauna
·
Sun
19
Push + Intervals + Sauna
·
Recovery Scoreboard7-day averages · indoor data
Resting HRimproving
66 bpm
Improving vs 68 prior 7d. Lower is fitter.
HRVholding
56 ms
Holding vs 55 prior 7d. Higher is better recovery.
HR Recovery (1 min)holding
15 bpm
Holding vs 17 prior 7d. Faster drop is fitter.
Interval efficiencywatch it
136 avg HR
Watch it vs 133 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
7.6 hrs
last night
7-night avg 7.3 hrs
target 7.5
target 7.5
4.8
6.9
6.9
8.8
8.6
7.4
7.6
Training Loadlast 7 days
97
down 61% 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
98 kcal
today, 793 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 17intervals24 min.140 soft
Thu Jul 16recovery walk17 min easy.103
Tue Jul 14recovery walk48 min easy.109
Mon Jul 13recovery walk19 min easy.107
Sat Jul 11intervals30 min.169
Thu Jul 9recovery walk39 min easy.137
Wed Jul 8intervals10 min.163
Tue Jul 7lift, recovery walkPush: Bench Press 49lb, Chest Fly 28lb, Shoulder Press 28lb, Skullcrusher 28lb. 17 min easy.117
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.