ACE / TRAINING

Heart First

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

Auto-updated 2026-08-29 live from the ace-health pipe (Hevy + Apple Health) + Training Plan v3
28
/ 100
Readiness Low
Recover. Your markers are down, keep it easy today.
Overnight HRV28 ms base 76 ms
Waking HRV48 ms base 98 ms
Resting heart rate67 bpm base 63 bpm
7-day readiness trend
78
82
87
91
71
43
28

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 Aug 29 · 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. Nothing logged yet today.

TomorrowSun Aug 30 · Recommended
Recovery
  • Easy walk20 to 30 min 3.0 mph, 0 to 3%
  • Sauna20 min
Recovery day
Full rest

Full rest is a legitimate call, not a miss. The easy walk + sauna above is optional only if you feel good and want the movement. Keep any walk under your 152 work floor, no intensity.

Targets are met. Full rest is a valid recovery day. If you feel good, easy steps plus sauna instead, kept under your 152 work floor. No intensity either way.

This Weekchecked days are logged
Mon
24
Push + Pull + Intervals + Sauna
✓
Tue
25
Pull + Sauna
✓
Wed
26
Intervals
✓
Thu
27
Open
·
Fri
28
Intervals
✓
Sat
29
Legs + Sauna
·
Sun
30
Recovery
·
Recovery Scoreboard7-day averages · indoor data
Resting HRholding
61 bpm
Holding vs 62 prior 7d. Lower is fitter.
HRVholding
69 ms
Holding vs 67 prior 7d. Higher is better recovery.
HR Recovery (1 min)watch it
15 bpm
Watch it vs 20 prior 7d. Faster drop is fitter.
Interval efficiencywatch it
132 avg HR
Watch it vs 129 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
5.1 hrs
last night
7-night avg 7.2 hrs
target 7.5
target 7.5
9.4
8.5
8.6
5.8
8.2
4.8
5.1
Training Loadlast 7 days
192
up 45% vs last week
Load is climbing, watch recovery.
Su
Mo
Tu
We
Th
Fr
Sa

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

Calories Burnedactive energy · last 7 days
261 kcal
today, 612 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 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
Wed Aug 19intervals30 min.155
Mon Aug 17recovery walk40 min easy.113
IntensityReadiness red
Peaked at 165, already in the upper band near 170, which is right where the strong bouts should top out. Hold at 3.5mph at 10%: 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.