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).
Legs are owed this week. Legs stay on their own, no intervals same day. Sauna after.
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 |
|---|---|---|---|
| Mon Aug 24 | lift, intervals, sauna | Push: Bench Press 38lb. Pull: Chest Fly 70lb. 30 min. sauna 20 min. | 163 |
| Sun Aug 23 | lift, sauna | Pull: Back Extension 50lb. Legs: Leg Extension 80lb, Seated Leg Curl 80lb. sauna 20 min. | n/a |
| Fri Aug 21 | intervals | 31 min. | 160 |
| Wed Aug 19 | intervals | 30 min. | 155 |
| Mon Aug 17 | recovery walk | 40 min easy. | 113 |
| Sun Aug 16 | recovery walk | 63 min easy. | 127 |
| Sat Aug 15 | recovery walk | 44 min easy. | 111 |
| Fri Aug 14 | intervals | 30 min. | 163 |
Work bouts 3.5mph at 10%, recovery 3mph at 3%. Target band 152 to 170.