Smart Training
AI-generated protocols, 159 activities with GPS tracking, a full exercise library, and recovery-aware progression. Your workouts, analysed and optimised.
AI-Generated Plans
Our AI analyses your goals, fitness level, and available equipment to build your perfect plan, whether you train at home or in a gym. Plans are phase-based and regenerate as you progress.
Foundation Phase
Weeks 1-3
Build a strong base with essential exercises. Your AI Coach checks your current fitness and sets starting weights that are right for you.
Hypertrophy Drive
Weeks 4-7
Build muscle with higher volume. Weights and sets increase gradually based on how well you are recovering.
Peak Strength
Weeks 8-10
Push for personal bests with heavier weights and fewer reps. Full rest between sets so you can give maximum effort.
Deload & Reset
Week 11
A lighter recovery week. Reduced weights let your body fully recover and come back stronger for the next cycle.
159+ Activities
From barbell compounds to yoga, outdoor adventures to combat sports. A searchable activity selector lets you find and start any workout in seconds.
Strength
42 activitiesBench Press, Squat, Deadlift, Overhead Press, Pull-ups
Cardio
38 activitiesRunning, Cycling, Swimming, Rowing, Jump Rope, HIIT
Flexibility & Mobility
24 activitiesYoga, Pilates, Stretching, Foam Rolling, Mobility Work
Sports & Combat
31 activitiesBoxing, Martial Arts, Basketball, Football, Tennis
Outdoor & Adventure
24 activitiesHiking, Trail Running, Rock Climbing, Kayaking, Skiing
Smart Progression
Plans are not static PDFs. Ascend tracks every session and adapts your protocol as your body responds.
Goal-Driven Periodisation
Your training goal (muscle gain, fat loss, general fitness, strength) shapes every phase. Change your goal and the entire plan restructures.
Auto-Regeneration
Protocols are cached for 24 hours, then regenerated with updated performance data. Your plan evolves every day without manual intervention.
Injury-Aware Overrides
When injury risk exceeds 75%, Ascend force-swaps your session for a recovery protocol with hip openers, foam rolling, and light mobility work.
Workout Tracking
A heads-up display built for focus. During an active session, you see only what matters: the current exercise, rest timer, coaching cues, and your progress through the workout.
Rest Timer
Auto-start between sets with configurable duration
Set & Rep Tracking
Log every set with weight, reps, and RPE
Heart Rate Zones
Live HR monitoring via wearable integration
GPS Route Tracking
Live map with pace, distance, and elevation
AI Coaching Cues
Real-time form reminders and motivation
Auto-Pause & Auto-Lap
Detects stops and intervals automatically
Exercise Library
120+ exercises with detailed form guidance, video demonstrations, and muscle group mappings. Every exercise in your plan links to its library entry so you never train blind.
Form guidance videos
Every exercise includes video demonstrations sourced dynamically so you always know the correct technique before your first rep.
Searchable library
Find any exercise instantly. The library is filterable by muscle group, equipment, difficulty, and movement pattern.
Muscle group mapping
Each exercise lists the primary and secondary muscles targeted. Know exactly what you are working and why it is in your plan.
Equipment alternatives
No barbell? Ascend suggests dumbbell or bodyweight alternatives so your plan never stalls due to missing equipment.
Dynamic exercise media
Exercise images and videos are loaded automatically, ensuring you always see high-quality visual references. Saved locally for offline access during workouts.
Recovery Awareness
Training plans that ignore recovery are dangerous. Ascend monitors four key recovery signals and adjusts your session automatically when your body is not ready.
Sleep Quality Score
Poor sleep triggers reduced volume. If your wearable reports a bad night, morning intensity is automatically lowered.
HRV Status
Heart Rate Variability reflects CNS readiness. Low HRV postpones heavy compound lifts and substitutes mobility work.
Training Tonnage
Cumulative weekly load is tracked against safe thresholds. Excessive tonnage triggers a deload recommendation.
Injury Risk Score
A composite signal from tonnage, HRV, and vocal journal sentiment. High risk overrides your protocol with a recovery session.
Predictive Injury Prevention
Ascend calculates a composite Injury Risk Score from your recent training tonnage, HRV status, and vocal journal sentiment analysis. When risk exceeds 75%, your scheduled workout is automatically replaced with a guided recovery session featuring hip openers, upper back rotations, and light foam rolling. This is not a suggestion you can ignore. The override is automatic because training through high-risk states is where injuries happen.
Full capabilities
Train smarter today
AI-generated plans, real-time coaching, and recovery-aware progression. Download Ascend and let your training evolve with you.