ACE / TRAINING

Heart First

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

Auto-updated 2026-06-25
live from the ace-health pipe (Hevy + Apple Health) + Training Plan v3
90
/ 100
Readiness Green
Recovered. Good day to push your intensity.
Heart rate variability99 ms base 63 ms
Resting heart rate53 bpm base 60 bpm
7-day readiness trend
67
22
57
81
84
77
98

Heuristic blend of HRV and resting HR vs a trailing 30-day baseline.

TodayThu Jun 25 · Recommended
Legs + Sauna
  • Dumbbell Romanian Deadlift30 lb last
  • Dumbbell Goblet Squat50 lb last
  • Dumbbell 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 Jun 26 · Recommended
Intervals + Sauna
  • Intervals30 min 152 to 165 bpm
  • Sauna20 min

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

This Weekchecked days are logged
Mon
22
Intervals
✓
Tue
23
Push + Sauna
✓
Wed
24
Pull + Intervals + Sauna
✓
Thu
25
Open
·
Fri
26
Intervals + Sauna
·
Sat
27
Legs + Sauna
·
Sun
28
Recovery
·
Recovery Scoreboard7-day averages · indoor data
Resting HRholding
58 bpm
Holding vs 58 prior 7d. Lower is fitter.
HRVholding
73 ms
Holding vs 71 prior 7d. Higher is better recovery.
HR Recovery (1 min)holding
20 bpm
Holding vs 18 prior 7d. Faster drop is fitter.
Interval efficiencyimproving
136 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
8.5 hrs
last night
7-night avg 8 hrs
target 7.5
target 7.5
7.7
9.1
6.1
9.5
9.4
5.6
8.5
Training Loadlast 7 days
135
down 12% 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
12 kcal
today, 555 daily avg
Fr
Sa
Su
Mo
Tu
We
Th

Apple Health active energy (your Move ring), summed per day. Resting calories not included.

Body CompositionApple Health · last 13 readings
19% bf
up 1.9 pt since 2/24 · BMI 24.9
3/12
3/13
3/14
3/17
4/7
4/8
4/13
5/14
6/19
6/25

Body fat % and BMI from your scale via Apple Health. Raw weight isn't being exported; enable Body Mass in Health Auto Export to show weight in lb. Bars scaled to your own range so small changes show.

Recent Historynewest first
DateSessionWhatPeak HR
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
Mon Jun 15intervals30 min.172
Fri Jun 12intervals30 min.170
Wed Jun 10intervals31 min.171
IntensityReadiness green
Peaked at 166, right in the band, and your readiness is green. Room to push: next time take the strong bouts to 3.7mph or 11% (up from 3.5mph at 10%) and let them drift toward 170.
152
170

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