ACE / TRAINING

Heart First

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

Auto-updated 2026-09-22 live from the ace-health pipe (Hevy + Apple Health) + Training Plan v3
72
/ 100
Readiness Great
Recovered. Good day to push your intensity.
Overnight HRV99 ms base 77 ms
Waking HRV120 ms base 90 ms
Resting heart rate58 bpm base 61 bpm
7-day readiness trend
64
84
63
40
84
98
72

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.

TodayTue Sep 22 · Logged
Pull + Sauna
  • Lat Pulldown70 lb 10 reps · 2 sets
  • Seated Cable Row - V Grip55 lb 10 reps · 2 sets
  • Easy walk18 min
  • Sauna20 min

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

TomorrowWed Sep 23 · Recommended
Intervals + Sauna
  • Intervals30 min 152 to 165 bpm
  • Sauna20 min
Optional if you feel good
Abs or Traps

Intervals are still the workout. If you want a little extra after, do 2 to 3 easy sets of abs or traps. Bonus only, not required, and it does not change the day from an interval day.

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

This Weekchecked days are logged
Mon
21
Push + Pull + Intervals + Sauna
✓
Tue
22
Pull + Walk + Sauna
✓
Wed
23
Intervals + Sauna
·
Thu
24
Legs + Sauna
·
Fri
25
Intervals + Sauna
·
Sat
26
Recovery
·
Sun
27
Legs + Sauna
·
Recovery Scoreboard7-day averages · indoor data
Resting HRimproving
60 bpm
Improving vs 66 prior 7d. Lower is fitter.
HRVimproving
74 ms
Improving vs 51 prior 7d. Higher is better recovery.
HR Recovery (1 min)holding
17 bpm
Holding vs 18 prior 7d. Faster drop is fitter.
Interval efficiencywatch it
136 avg HR
Watch it vs 131 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
8.9 hrs
last night
7-night avg 8.7 hrs
target 7.5
target 7.5
8.2
7.1
9.2
8.1
9.9
9.6
8.9
Training Loadlast 7 days
95
up 40% vs last week
Load is steady.
We
Th
Fr
Sa
Su
Mo
Tu

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

Calories Burnedactive energy · last 7 days
806 kcal
today, 625 daily avg
We
Th
Fr
Sa
Su
Mo
Tu

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
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
Sat Sep 12recovery walk21 min easy.126
Fri Sep 11recovery walk31 min easy.132
Thu Sep 10intervals68 min.140 soft
IntensityReadiness green
Peaked at 157, in the lower half of the band with real room to climb, and your readiness is green. Next time take the strong bouts to 3.7mph or 11% (up from 3.5mph at 10%) and let them reach toward 165.
152
170

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