ACE / TRAINING

Heart First

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

Auto-updated 2026-06-29 live from the ace-health pipe (Hevy + Apple Health) + Training Plan v3
85
/ 100
Readiness Optimal
Recovered. Good day to push your intensity.
Overnight HRV127 ms base 79 ms
Waking HRV63 ms base 92 ms
Resting heart rate58 bpm base 60 bpm
7-day readiness trend
81
75
83
33
48
44
85

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.

TodayMon Jun 29 · Recommended
Push + Intervals + Sauna
  • Bench Press50 lb last
  • Chest Fly20 lb last
  • Shoulder Press25 lb last
  • Skullcrusher30 lb last
  • 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.

Push is next. One session: lift first, then intervals (152 to 165 bpm), then sauna. Nothing logged yet today.

TomorrowTue Jun 30 · Recommended
Pull + Sauna
  • Dumbbell Row55 lb last
  • Lat Pulldown50 lb last
  • Hammer Curl25 lb last
  • Bicep Curl25 lb last
  • Sauna20 min

Pull is next. Skip intervals today (not an interval day), lift then sauna.

This Weekchecked days are logged
Mon
29
Push + Intervals + Sauna
·
Tue
30
Pull + Sauna
·
Wed
1
Intervals + Sauna
·
Thu
2
Legs + Sauna
·
Fri
3
Intervals + Sauna
·
Sat
4
Recovery
·
Sun
5
Legs + Sauna
·
Recovery Scoreboard7-day averages · indoor data
Resting HRholding
58 bpm
Holding vs 59 prior 7d. Lower is fitter.
HRVimproving
78 ms
Improving vs 66 prior 7d. Higher is better recovery.
HR Recovery (1 min)holding
19 bpm
Holding vs 19 prior 7d. Faster drop is fitter.
Interval efficiencyimproving
133 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
8.8 hrs
last night
7-night avg 7.5 hrs
target 7.5
target 7.5
5.6
8.5
7.1
7.3
7.8
7.5
8.8
Training Loadlast 7 days
0
down 100% vs last week
Load is light, room to push.
Tu
We
Th
Fr
Sa
Su
Mo

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

Calories Burnedactive energy · last 7 days
80 kcal
today, 624 daily avg
Tu
We
Th
Fr
Sa
Su
Mo

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
Sat Jun 27recovery walk, sauna30 min easy. sauna 20 min.106
Fri Jun 26intervals, sauna30 min. sauna 20 min.164
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
IntensityReadiness green
Peaked at 164, 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.