ACE / TRAINING

Heart First

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

Auto-updated 2026-07-23 live from the ace-health pipe (Hevy + Apple Health) + Training Plan v3
60
/ 100
Readiness Good
Maintain. Hold intensity, do not chase peaks today.
Overnight HRV97 ms base 76 ms
Waking HRV108 ms base 87 ms
Resting heart rate60 bpm base 62 bpm
7-day readiness trend
68
59
31
16
43
58
60

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.

TodayThu Jul 23 · Recommended
Legs + Sauna
  • Goblet Squat50 lb last
  • Romanian Deadlift35 lb last
  • Lunge30 lb last
  • Sauna20 min

Legs are owed this week. Legs stay on their own, no intervals same day. Sauna after. Nothing logged yet today.

TomorrowFri Jul 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.

This Weekchecked days are logged
Mon
20
Walk
✓
Tue
21
Open
·
Wed
22
Intervals
✓
Thu
23
Legs + Sauna
·
Fri
24
Push + Intervals + Sauna
·
Sat
25
Pull + Sauna
·
Sun
26
Intervals + Sauna
·
Recovery Scoreboard7-day averages · indoor data
Resting HRimproving
65 bpm
Improving vs 68 prior 7d. Lower is fitter.
HRVimproving
59 ms
Improving vs 54 prior 7d. Higher is better recovery.
HR Recovery (1 min)holding
15 bpm
Holding vs 17 prior 7d. Faster drop is fitter.
Interval efficiencywatch it
136 avg HR
Watch it vs 133 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
8.1 hrs
last night
7-night avg 6.1 hrs
target 7.5
target 7.5
3
8.1
8.1
5.3
5.3
4.9
8.1
Training Loadlast 7 days
120
up 24% vs last week
Load is steady.
Fr
Sa
Su
Mo
Tu
We
Th

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

Calories Burnedactive energy · last 7 days
0 kcal
today, 813 daily avg
Fr
Sa
Su
Mo
Tu
We
Th

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
Wed Jul 22intervals63 min.140 soft
Mon Jul 20recovery walk64 min easy.127
Fri Jul 17intervals24 min.140 soft
Thu Jul 16recovery walk17 min easy.103
Tue Jul 14recovery walk48 min easy.109
Mon Jul 13recovery walk19 min easy.107
Sat Jul 11intervals30 min.169
Thu Jul 9recovery walk39 min easy.137
IntensityReadiness amber
Peaked at 140, which looks like a soft watch read. Tighten the band higher on your wrist before judging intensity.
152
170

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