ACE / TRAINING

Heart First

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

Auto-updated 2026-08-26 live from the ace-health pipe (Hevy + Apple Health) + Training Plan v3
91
/ 100
Readiness Optimal
Recovered. Good day to push your intensity.
Overnight HRV122 ms base 76 ms
Waking HRV123 ms base 100 ms
7-day readiness trend
61
73
41
78
82
87
91

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 Aug 26 · 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 Aug 27 · 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
24
Push + Pull + Intervals + Sauna
✓
Tue
25
Pull + Sauna
✓
Wed
26
Intervals + Sauna
·
Thu
27
Legs + Sauna
·
Fri
28
Intervals + Sauna
·
Sat
29
Recovery
·
Sun
30
Legs + Sauna
·
Recovery Scoreboard7-day averages · indoor data
Resting HRimproving
59 bpm
Improving vs 62 prior 7d. Lower is fitter.
HRVholding
73 ms
Holding vs 73 prior 7d. Higher is better recovery.
HR Recovery (1 min)watch it
17 bpm
Watch it vs 20 prior 7d. Faster drop is fitter.
Interval efficiencyimproving
128 avg HR
Improving 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
8.6 hrs
last night
7-night avg 7.7 hrs
target 7.5
target 7.5
5
8.2
7.1
7.3
9.4
8.5
8.6
Training Loadlast 7 days
89
down 33% vs last week
Load is light, room to push.
Th
Fr
Sa
Su
Mo
Tu
We

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

Calories Burnedactive energy · last 7 days
4 kcal
today, 542 daily avg
Th
Fr
Sa
Su
Mo
Tu
We

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 Aug 25lift, saunaPull: Lat Pulldown 55lb, Seated Cable Row - V Grip 55lb. sauna 20 min.n/a
Mon Aug 24lift, intervals, saunaPush: Bench Press 38lb. Pull: Chest Fly 70lb. 30 min. sauna 20 min.163
Sun Aug 23lift, saunaPull: Back Extension 50lb. Legs: Leg Extension 80lb, Seated Leg Curl 80lb. sauna 20 min.n/a
Fri Aug 21intervals31 min.160
Wed Aug 19intervals30 min.155
Mon Aug 17recovery walk40 min easy.113
Sun Aug 16recovery walk63 min easy.127
Sat Aug 15recovery walk44 min easy.111
IntensityReadiness green
Peaked at 163, already in the upper band near 170, which is right where the strong bouts should top out. Hold at 3.5mph at 10%, green readiness or not: pushing speed or incline from here would send you past 170 and into overcooking.
152
170

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