Train hard on green days. Back off on red.
Ascend reads your sleep, soreness flags, training load and streak into a transparent 0–100 readiness score and a front/back body map, so you know whether today is a push day or a recovery day. Works with or without a wearable.
Transparent 0–100 score, see exactly why (sleep, HRV, resting HR, yesterday's load)
Front/back muscle map shows what's still cooked
Works without a wearable, logged sleep + soreness is enough
Optional Apple Health / Garmin / Whoop / Oura sync sharpens it
Coach auto-proposes a deload before you stall
Do I need a Whoop or Oura for a readiness score?
No. Ascend computes readiness from logged sleep, soreness, training load and streak. A wearable (Apple Health, Garmin, Whoop, Oura via Terra) adds HRV + resting-HR signal but isn't required.
How is the score different from Whoop's recovery?
It's transparent, you see each driver and its point contribution, not a black-box percentage. And it ties straight into your training: low readiness auto-proposes a deload.
Is readiness free?
The score is in core tracking. Deep recovery analytics + the auto-deload coach proposals are part of Ascend Club.
Shipped in P14–P16 readiness.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |