Your ring tracks recovery. Ascend uses it.
Whoop, Oura, and Garmin tell you when to recover. They don't change your training to match. Ascend reads their data through Apple Health / Health Connect, then auto-deloads, drops volume, or reschedules your hard day to tomorrow.
Use Whoop / Oura / Garmin recovery data
Reads sleep + HRV + RHR via platform layer
Auto-deload when readiness drops
Deload trail, coach auto-recommends pullbacks
Adapt macros during recovery weeks
Adaptive macros adjust kcal + protein on low-readiness weeks
Anatomy strain board
30+ muscles, weekly load colour, strain ↔ recovery surface
Sleep + lift correlation
Year heatmap + AI coach surface trends weekly
- We don't sell hardware, bring your own Whoop / Oura / Garmin / Apple Watch
- Direct Whoop API integration is in beta, until then, iOS-only via Apple Health
- We don't replace your ring's recovery score, we use it
| Mon | Hard day if readiness > 70; light day otherwise |
| Tue | Cardio scaled to last 3-day HRV trend |
| Wed | Strength + strain-board check |
| Thu | Recovery flex, coach reschedules hard day if needed |
| Fri | Strength heavy if HRV recovered |
| Sat | Long aerobic + readiness-aware fuel |
| Sun | Coach sums up week, sets Monday plan |
Example. AI coach adapts to your actual log + readiness.
Do I need to pay for Whoop's subscription to use this?
Yes, Whoop's data is gated behind their subscription. But Ascend works without Whoop too; we read HRV from any wearable that pushes to Apple Health / Health Connect.
Does this replace my ring?
No, Whoop / Oura are best-in-class for recovery scoring. Ascend uses their data; we don't try to recreate it.
Can I use Apple Watch instead?
Yes. Apple Watch writes HR + HRV + sleep to Apple Health, which Ascend reads. No Whoop / Oura subscription needed.
What if I miss recovery one week?
Coach auto-schedules a deload week. Year heatmap shows the pullback so you don't lose the long-arc view.
Train with your ring
Free for core. Club unlocks AI coach + auto-deloads.
Join the waitlist →Free to join · No card · Founder badge kept
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 | , |