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.
What you get
- 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
FAQ
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.
Related
Shipped in P14–P16 readiness.
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