ACE / TRAINING

Heart First

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

Auto-updated 2026-10-03 live from the ace-health pipe (Hevy + Apple Health) + Training Plan v3
44
/ 100
Readiness OK
Maintain. Hold intensity, do not chase peaks today.
Overnight HRV45 ms base 73 ms
Waking HRV67 ms base 84 ms
7-day readiness trend
41
66
76
81
53
63
44

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 Oct 3 · 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 Oct 4 · Recommended
Push + Intervals + Sauna
  • Bench Press35 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
28
Intervals
✓
Tue
29
Open
·
Wed
30
Open
·
Thu
1
Intervals
✓
Fri
2
Open
·
Sat
3
Legs + Sauna
·
Sun
4
Push + Intervals + Sauna
·
Recovery Scoreboard7-day averages · indoor data
Resting HRholding
60 bpm
Holding vs 60 prior 7d. Lower is fitter.
HRVwatch it
61 ms
Watch it vs 66 prior 7d. Higher is better recovery.
HR Recovery (1 min)holding
18 bpm
Holding vs 16 prior 7d. Faster drop is fitter.
Interval efficiencyholding
136 avg HR
Holding vs 134 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
7.1 hrs
last night
7-night avg 7.8 hrs
target 7.5
target 7.5
7.2
7.1
10
6.9
8
8
7.1
Training Loadlast 7 days
107
down 39% 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
0 kcal
today, 535 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 8 readings
210.6 lb
up 2.2 lb since 6/25
6/25
6/29
6/30
7/1
9/1
9/2
9/21
9/22

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

Recent Historynewest first
DateSessionWhatPeak HR
Thu Oct 1intervals31 min.165
Mon Sep 28intervals34 min.168
Wed Sep 23intervals30 min.171
Tue Sep 22lift, recovery walk, saunaPull: Lat Pulldown 70lb, Seated Cable Row - V Grip 55lb. 18 min easy. sauna 20 min.110
Mon Sep 21lift, intervals, saunaPush: Bench Press 35lb. Pull: Chest Fly 70lb. 30 min. sauna 20 min.157
Sun Sep 20recovery walk39 min easy.100
Fri Sep 18intervals31 min.166
Thu Sep 17recovery walk16 min easy.95
IntensityReadiness amber
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.