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.
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 | — |