ACE / TRAINING

Heart First

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

Auto-updated 2026-07-15 live from the ace-health pipe (Hevy + Apple Health) + Training Plan v3
61
/ 100
Readiness Good
Maintain. Hold intensity, do not chase peaks today.
Overnight HRV87 ms base 74 ms
Waking HRV110 ms base 83 ms
7-day readiness trend
63
25
38
38
52
38
61

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 Jul 15 · 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. Nothing logged yet today.

TomorrowThu Jul 16 · 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.

This Weekchecked days are logged
Mon
13
Walk
✓
Tue
14
Walk
✓
Wed
15
Push + Intervals + Sauna
·
Thu
16
Legs + Sauna
·
Fri
17
Pull + Intervals + Sauna
·
Sat
18
Recovery
·
Sun
19
Intervals + Sauna
·
Recovery Scoreboard7-day averages · indoor data
Resting HRwatch it
70 bpm
Watch it vs 63 prior 7d. Lower is fitter.
HRVwatch it
52 ms
Watch it vs 60 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
4.8 hrs
last night
7-night avg 4.9 hrs
target 7.5
target 7.5
6.5
0.5
8.2
4.4
4.4
5.3
4.8
Training Loadlast 7 days
56
down 77% vs last week
Load is light, room to push.
Th
Fr
Sa
Su
Mo
Tu
We

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

Calories Burnedactive energy · last 7 days
149 kcal
today, 1104 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 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
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
Wed Jul 8intervals10 min.163
Tue Jul 7lift, recovery walkPush: Bench Press 49lb, Chest Fly 28lb, Shoulder Press 28lb, Skullcrusher 28lb. 17 min easy.117
Mon Jul 6intervals30 min.163
Fri Jul 3intervals34 min.160
IntensityReadiness amber
Peaked at 169, 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.