ACE / TRAINING

Heart First

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

Auto-updated 2026-08-24 live from the ace-health pipe (Hevy + Apple Health) + Training Plan v3
82
/ 100
Readiness Optimal
Recovered. Good day to push your intensity.
Overnight HRV104 ms base 73 ms
Waking HRV122 ms base 98 ms
7-day readiness trend
93
87
61
73
41
78
82

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 Aug 24 · Recommended
Push + Intervals + Sauna
  • Bench Press49 lb last
  • Chest Fly28 lb last
  • Shoulder Press28 lb last
  • Skullcrusher28 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.

TomorrowTue Aug 25 · Recommended
Pull + Sauna
  • Back Extension50 lb last
  • Sauna20 min

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

This Weekchecked days are logged
Mon
24
Push + Intervals + Sauna
·
Tue
25
Pull + Sauna
·
Wed
26
Intervals + Sauna
·
Thu
27
Legs + Sauna
·
Fri
28
Intervals + Sauna
·
Sat
29
Recovery
·
Sun
30
Legs + Sauna
·
Recovery Scoreboard7-day averages · indoor data
Resting HRholding
61 bpm
Holding vs 62 prior 7d. Lower is fitter.
HRVimproving
73 ms
Improving vs 66 prior 7d. Higher is better recovery.
HR Recovery (1 min)holding
20 bpm
Holding vs 19 prior 7d. Faster drop is fitter.
Interval efficiencynew
129 avg HR
Building baseline. 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
9.4 hrs
last night
7-night avg 7.9 hrs
target 7.5
target 7.5
8.9
9.3
5
8.2
7.1
7.3
9.4
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
76 kcal
today, 488 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 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
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
Sun Aug 16recovery walk63 min easy.127
Sat Aug 15recovery walk44 min easy.111
Fri Aug 14intervals30 min.163
Thu Aug 13lift, recovery walkPull: Back Extension 50lb, Chest Fly 70lb, Hip Adduction 160lb, Rear Delt Reverse Fly 40lb. Legs: Seated Leg Curl 40lb. 17 min easy.113
IntensityReadiness green
Peaked at 160, 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.