ACE / TRAINING

Heart First

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

Auto-updated 2026-06-24, live from the ace-health pipe (Hevy + Apple Health) + Training Plan v3

Readiness
WHOOP style, 0 to 100
Amber
Maintain. Hold intensity, do not chase peaks today.
HRV Heart rate variability now 95ms, above a base of 63ms.
Rest HR Resting heart rate now 77bpm, above a base of 60bpm.
7-day readiness trend
oldest to newest
71
58
49
66
70
60
62

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

Sessions
Today, logged Wed Jun 24

Pull + Sauna

  • Bicep Curl25lb for 5, 3 sets
  • Dumbbell Row55lb for 8, 3 sets
  • Hammer Curl25lb for 10, 3 sets
  • Lat Pulldown50lb for 7, 3 sets

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

Tomorrow, recommended Thu Jun 25

Legs + Sauna

  • Dumbbell Romanian Deadlift30lb (last weight)
  • Dumbbell Goblet Squat50lb (last weight)
  • Dumbbell Lunge30lb (last weight)
  • Sauna20 min

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

This week
checked days are logged
Mon22 ✓ Intervals
Tue23 ✓ Push + Sauna
Today Wed24 ✓ Pull + Intervals + Sauna
Thu25 ° Legs + Sauna
Fri26 ° Recovery
Sat27 ° Legs + Sauna
Sun28 ° Intervals + Sauna
Recovery scoreboard
is the protocol working, 7-day averages
Resting HR, 7d avg
61bpm
Watch vs 58 prior 7d
Lower is fitter.
HRV, 7d avg
71ms
Holding vs 72 prior 7d
Higher is better recovery.
HR Recovery, 1 min
20bpm
Holding vs 18 prior 7d
Faster drop is fitter.
Interval efficiency
136avg 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.

Recovery inputs
Sleep
5.6hrs
last night
7-night avg 7.9 hrs, target 7.5
target 7.5
8.1
7.7
9.1
6.1
9.5
9.4
5.6

7-night series, oldest to newest.

Training load
135
this week, down 12 percent vs last week
Load is steady.
Th
Fr
Sa
Su
Mo
Tu
We

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

Intensity

Peaked at 166, in the band, but your readiness is amber today. Hold at 3.5mph at 10%, do not chase peaks until recovery is green.

152 peak 166 170

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

Recent history
newest first
DateSessionWhatPeak HR
Wed Jun 24 lift, intervals, sauna Pull: Bicep Curl 25lb, Dumbbell Row 55lb, Hammer Curl 25lb, Lat Pulldown 50lb. 30 min. sauna 20 min. 166
Tue Jun 23 lift, sauna Push: Bench Press 50lb, Chest Fly 20lb, Shoulder Press 25lb, Skullcrusher 30lb. sauna 20 min. n/a
Mon Jun 22 intervals 30 min. 150
soft read
Fri Jun 19 intervals, sauna 30 min. sauna 20 min. 163
Wed Jun 17 intervals 30 min. 176
Mon Jun 15 intervals 30 min. 172
Fri Jun 12 intervals 30 min. 170