ACE / TRAINING

Heart First

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

Auto-updated 2026-07-09 live from the ace-health pipe (Hevy + Apple Health) + Training Plan v3
63
/ 100
Readiness Good
Maintain. Hold intensity, do not chase peaks today.
Overnight HRV83 ms base 78 ms
Waking HRV85 ms base 86 ms
Resting heart rate78 bpm base 61 bpm
7-day readiness trend
67
22
45
65
61
74
63

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.

TodayThu Jul 9 · Logged
Recovery
  • Easy walk39 min

Pulled live from your pipe (Hevy + Apple Health).

TomorrowFri Jul 10 · Recommended
Pull + Intervals + Sauna
  • Dumbbell Row55 lb last
  • Lat Pulldown50 lb last
  • Hammer Curl25 lb last
  • Bicep Curl25 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.

Pull is next. One session: lift first, then intervals (152 to 165 bpm), then sauna.

This Weekchecked days are logged
Mon
6
Intervals
✓
Tue
7
Push + Walk
✓
Wed
8
Intervals
✓
Thu
9
Walk
✓
Fri
10
Pull + Intervals + Sauna
·
Sat
11
Legs + Sauna
·
Sun
12
Recovery
·
Recovery Scoreboard7-day averages · indoor data
Resting HRwatch it
68 bpm
Watch it vs 58 prior 7d. Lower is fitter.
HRVwatch it
58 ms
Watch it vs 73 prior 7d. Higher is better recovery.
HR Recovery (1 min)holding
19 bpm
Holding vs 17 prior 7d. Faster drop is fitter.
Interval efficiencyholding
135 avg HR
Holding vs 135 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
8.7 hrs
last night
7-night avg 8.4 hrs
target 7.5
target 7.5
6.5
8.7
8.6
8.9
8.9
8.1
8.7
Training Loadlast 7 days
197
up 28% 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
847 kcal
today, 926 daily avg
Fr
Sa
Su
Mo
Tu
We
Th

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
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
Thu Jul 2lift, saunaPull: Bicep Curl 25lb, Dumbbell Row 55lb, Hammer Curl 25lb, Lat Pulldown 50lb. sauna 20 min.n/a
Wed Jul 1intervals31 min.168
Tue Jun 30lift, saunaPush: Bench Press 50lb, Chest Fly 25lb. sauna 20 min.n/a
IntensityReadiness amber
Peaked at 163, 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.