ACE / TRAINING

Heart First

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

Auto-updated 2026-10-21 live from the ace-health pipe (Hevy + Apple Health) + Training Plan v3
46
/ 100
Readiness OK
Maintain. Hold intensity, do not chase peaks today.
Overnight HRV45 ms base 70 ms
Waking HRV67 ms base 88 ms
7-day readiness trend
58
67
83
71
64
71
46

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.

TodayWed Oct 21 · Recommended
Push + Intervals + Sauna
  • Bench Press35 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.

TomorrowThu Oct 22 · Recommended
Legs + Sauna
  • Seated Leg Curl80 lb last
  • Leg Extension80 lb last
  • Sauna20 min

Legs are owed this week. Legs stay on their own, no intervals same day. Sauna after.

This Weekchecked days are logged
Mon
19
Open
·
Tue
20
Open
·
Wed
21
Push + Intervals + Sauna
·
Thu
22
Legs + Sauna
·
Fri
23
Pull + Intervals + Sauna
·
Sat
24
Recovery
·
Sun
25
Intervals + Sauna
·
Recovery Scoreboard7-day averages · indoor data
Resting HRnew
60 bpm
Building baseline. Lower is fitter.
HRVnew
51 ms
Building baseline. Higher is better recovery.
HR Recovery (1 min)improving
18 bpm
Improving vs 14 prior 7d. Faster drop is fitter.
Interval efficiencynew
135 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
7.1 hrs
last night
7-night avg 7.8 hrs
target 7.5
target 7.5
7.2
7.1
10
6.9
8
8
7.1
Training Loadlast 7 days
0
steady vs last week
Load is steady.
Th
Fr
Sa
Su
Mo
Tu
We

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

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

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

Body WeightApple Health · last 8 readings
210.6 lb
up 2.2 lb since 6/25
6/25
6/29
6/30
7/1
9/1
9/2
9/21
9/22

Body mass from Apple Health, most recent reading. Bars scaled to your own range so small changes show.

Recent Historynewest first
DateSessionWhatPeak HR
Thu Oct 1intervals31 min.165
Mon Sep 28intervals34 min.168
IntensityReadiness amber
Peaked at 165, already in the upper band near 170, which is right where the strong bouts should top out. Hold at 3.5mph at 10%: pushing speed or incline from here would send you past 170 and into overcooking.
152
170

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