Should I train today?
Whoop and Oura hide this number behind $300 of hardware. Ascend computes it from what you already know about your own body — and then tells you what to do with it. Same math as the app's readiness engine.
1 / 6
Sleep last night?
Hours, roughly.
Baseline 50, then three transparent drivers: sleep vs your own average (±25 pts), yesterday's load vs your normal (−20 to +5), and subjective body-feel — energy, soreness, and joint state combined (−15 to +8, with joint pain weighted to dominate high energy). This is the same engine Ascend runs in-app; there it also folds in HRV and resting heart rate when a wearable is connected, and the score auto-proposes the workout adjustment.
References
Is this accurate without a wearable?
Research consistently shows subjective self-report (sleep, soreness, mood) tracks training readiness as well as — often better than — objective measures like HRV. The tool uses your deviation from your own normal, which is the part that matters.
What do I do with a low score?
Under 35: deload — cut volume around 30% or make it a mobility day. 35–49: trim about 15%. The worst option is pretending the number is fine; the second-worst is skipping entirely when a lighter session would keep the habit alive.
Does joint pain really override feeling energised?
Yes, deliberately. A flagged joint at full energy is exactly how lifters grind out a heavy single they regret for six weeks. In the app, a joint flag swaps the affected movement pattern and leaves the rest of your session alone.
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