ACE / TRAINING

Heart First

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

Auto-updated 2026-06-25
live from the ace-health pipe (Hevy + Apple Health) + Training Plan v3
83
/ 100
Readiness Optimal
Recovered. Good day to push your intensity.
Overnight HRV115 ms base 81 ms
Waking HRV96 ms base 97 ms
Resting heart rate54 bpm base 59 bpm
7-day readiness trend
68
21
65
80
81
75
83

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.

TodayThu Jun 25 · Logged
Legs + Sauna
  • Goblet Squat50 lb 8 reps · 3 sets
  • Lunge30 lb 6 reps · 3 sets
  • Romanian Deadlift35 lb 8 reps · 3 sets
  • Sauna20 min

Pulled live from your pipe (Hevy + Apple Health).

TomorrowFri Jun 26 · Recommended
Intervals + Sauna
  • Intervals30 min 152 to 165 bpm
  • Sauna20 min
Tight on time? Lite version
Abs + Traps + Intervals + Sauna
  • Abs2 to 3 sets crunches
  • Traps2 to 3 sets dumbbell shrug
  • Intervals30 min 152 to 165 bpm
  • Sauna20 min

Two quick accessory sets as an easy lead-in to the intervals, so your cardio still gets in on a short day.

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

This Weekchecked days are logged
Mon
22
Intervals
✓
Tue
23
Push + Sauna
✓
Wed
24
Pull + Intervals + Sauna
✓
Thu
25
Legs + Sauna
✓
Fri
26
Intervals + Sauna
·
Sat
27
Recovery
·
Sun
28
Legs + Sauna
·
Recovery Scoreboard7-day averages · indoor data
Resting HRholding
58 bpm
Holding vs 57 prior 7d. Lower is fitter.
HRVholding
72 ms
Holding vs 71 prior 7d. Higher is better recovery.
HR Recovery (1 min)holding
20 bpm
Holding vs 18 prior 7d. Faster drop is fitter.
Interval efficiencyimproving
136 avg HR
Improving vs 139 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
8.5 hrs
last night
7-night avg 8 hrs
target 7.5
target 7.5
7.7
9.1
6.1
9.5
9.4
5.6
8.5
Training Loadlast 7 days
155
up 1% vs last week
Load is climbing, watch recovery.
Fr
Sa
Su
Mo
Tu
We
Th

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

Calories Burnedactive energy · last 7 days
382 kcal
today, 608 daily avg
Fr
Sa
Su
Mo
Tu
We
Th

Apple Health active energy (your Move ring), summed per day. Resting calories not included.

Body WeightApple Health · last 1 readings
208.4 lb
no change since 6/25
6/25

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

Recent Historynewest first
DateSessionWhatPeak HR
Thu Jun 25lift, saunaLegs: Goblet Squat 50lb, Lunge 30lb, Romanian Deadlift 35lb. sauna 20 min.n/a
Wed Jun 24lift, intervals, saunaPull: Bicep Curl 25lb, Dumbbell Row 55lb, Hammer Curl 25lb, Lat Pulldown 50lb. 30 min. sauna 20 min.166
Tue Jun 23lift, saunaPush: Bench Press 50lb, Chest Fly 20lb, Shoulder Press 25lb, Skullcrusher 30lb. sauna 20 min.n/a
Mon Jun 22intervals30 min.150 soft
Fri Jun 19intervals, sauna30 min. sauna 20 min.163
Wed Jun 17intervals30 min.176
Mon Jun 15intervals30 min.172
Fri Jun 12intervals30 min.170
IntensityReadiness green
Peaked at 166, 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.