Cardiovascular health is the #1 goal. Strength and sauna support it.
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.
Pulled live from your pipe (Hevy + Apple Health).
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.
Pull is next. One session: lift first, then intervals (152 to 165 bpm), then sauna.
The indoor proxy for VO2max: resting HR down, HRV up, faster HR recovery. 7-day average, soft-read days excluded.
Simple, transparent load heuristic, not a validated strain score.
Apple Health active energy (your Move ring), summed per day. Resting calories not included.
Body mass from Apple Health, most recent reading. Bars scaled to your own range so small changes show.
| Date | Session | What | Peak HR |
|---|---|---|---|
| Tue Jul 7 | lift, recovery walk | Push: Bench Press 49lb, Chest Fly 28lb, Shoulder Press 28lb, Skullcrusher 28lb. 17 min easy. | 117 |
| Mon Jul 6 | intervals | 30 min. | 163 |
| Fri Jul 3 | intervals | 34 min. | 160 |
| Thu Jul 2 | lift, sauna | Pull: Bicep Curl 25lb, Dumbbell Row 55lb, Hammer Curl 25lb, Lat Pulldown 50lb. sauna 20 min. | n/a |
| Wed Jul 1 | intervals | 31 min. | 168 |
| Tue Jun 30 | lift, sauna | Push: Bench Press 50lb, Chest Fly 25lb. sauna 20 min. | n/a |
| Mon Jun 29 | recovery walk, sauna | 30 min easy. sauna 20 min. | 124 |
| Sat Jun 27 | recovery walk, sauna | 30 min easy. sauna 20 min. | 106 |
Work bouts 3.5mph at 10%, recovery 3mph at 3%. Target band 152 to 170.