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.
What you need · what we already do
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
What we're not pretending to be
- · 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
Example week
| 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.
FAQ
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.
Related
Train with your ring
Free for core. Club unlocks AI coach + auto-deloads.
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