ACE / TRAINING

Heart First

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

Auto-updated 2026-09-04 live from the ace-health pipe (Hevy + Apple Health) + Training Plan v3
59
/ 100
Readiness Good
Maintain. Hold intensity, do not chase peaks today.
Overnight HRV79 ms base 80 ms
Waking HRV87 ms base 98 ms
7-day readiness trend
28
42
90
92
69
50
59

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.

TodayFri Sep 4 · Recommended
Push + Intervals + Sauna
  • Bench Press38 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. Nothing logged yet today.

TomorrowSat Sep 5 · 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
31
Intervals
✓
Tue
1
Open
·
Wed
2
Intervals + Sauna
✓
Thu
3
Open
·
Fri
4
Push + Intervals + Sauna
·
Sat
5
Legs + Sauna
·
Sun
6
Pull + Sauna
·
Recovery Scoreboard7-day averages · indoor data
Resting HRimproving
59 bpm
Improving vs 61 prior 7d. Lower is fitter.
HRVholding
68 ms
Holding vs 69 prior 7d. Higher is better recovery.
HR Recovery (1 min)holding
17 bpm
Holding vs 17 prior 7d. Faster drop is fitter.
Interval efficiencywatch it
135 avg HR
Watch it vs 128 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
5.4 hrs
last night
7-night avg 7.4 hrs
target 7.5
target 7.5
8.6
8.1
7.1
8.1
7.1
7.3
5.4
Training Loadlast 7 days
105
down 45% vs last week
Load is light, room to push.
Sa
Su
Mo
Tu
We
Th
Fr

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

Calories Burnedactive energy · last 7 days
77 kcal
today, 492 daily avg
Sa
Su
Mo
Tu
We
Th
Fr

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

Body WeightApple Health · last 6 readings
207.9 lb
down 0.5 lb since 6/25
6/25
6/29
6/30
7/1
9/1
9/2

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

Recent Historynewest first
DateSessionWhatPeak HR
Wed Sep 2intervals, sauna34 min. sauna 20 min.172
Mon Aug 31intervals30 min.152 soft
Fri Aug 28intervals30 min.165
Wed Aug 26intervals32 min.169
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
IntensityReadiness amber
Peaked at 172, at the very top of the band. Hold at 3.5mph at 10%, no need to go higher.
152
170

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