Ready to Ascend Open the app

Training & food, one app

The work is the
easy part. Knowing
what worked is not.

Ascend runs your session, logs what you ate, and then does the thing a notebook never could — tells you which conditions your best lifts actually happen under.

Start training See what's inside

Installs from your browser · Works with no signal · Nothing to download from a store

The Ascend Today screen: calories and protein against target, water, a weight forecast, the day's meals, and the workout in progress at the bottom.

Why it exists

Most apps count. This one notices.

Logging is not the hard part. Anyone can write down three sets of ten. The hard part is that six weeks later you are stronger or you are not, and you have no idea which of the forty things you changed did it.

So Ascend records the session and the conditions around it — the hour you trained, how you slept, whether there was a drink the night before, whether you ate the plan. Then it holds your own sessions up against each other and tells you where the gap is. Not advice from a magazine. Your numbers, split in two.

How it works

A week that is already written, and a session that runs itself.

Press start and put the phone down

The session knows its own shape. It counts your sets, holds the rest clock between them, and tells you roughly how much longer you have. Superset a pair and it alternates them for you — one set here, straight to the other, back again — instead of leaving you to remember.

  • Rest clock starts the moment a set is logged, and fills the screen so you can see it across the gym
  • Pause mid-session and pick it up later without losing the clock
  • Planks and holds get a real countdown, adjustable, logging the seconds you actually held
  • Stack two sessions on a day, or bolt an ab finisher onto the end
A live Push session: 28 minutes in, about 13 minutes left, 17 of 25 sets done, with each exercise and its set blocks listed.

Every set knows what you did last time

Open an exercise and it already shows the weight you used, the reps you got, and whether to stay there or go up. Records follow the lift, not the workout it happens to sit in — so a bench press is a bench press whether it turned up on Push day or in a session you built yourself.

  • Weight and reps carried forward, with a plain-English call on when to add load
  • Personal records tracked per exercise, across every workout it appears in
  • Warm-ups, feeders, drop sets and rest-pause all logged as what they are
  • Swap an exercise for another and today's sets come with it
The set logger for Tricep Pushdown, showing last session's numbers, a progression note, one locked set and one still open.

Two plans, and it picks the right one

One plan for the days you train, one for the days you do not. The app serves whichever fits the day without being asked. Add your own meals and it works the macros out for you rather than making you look them up.

  • Calories and protein counted against the day's target as you tick meals off
  • Your own foods calculated automatically — type the amount, get the macros
  • Water, steps, cardio and supplements tracked on the same day card
  • Allergies and dislikes kept out of the plan from the first question it asks
The Meals screen: a training-day plan and a rest-day plan side by side with calories, protein, fat and carbs against target.

Three questions, once a day

How you slept, how you feel, whether there was a drink. One question to a screen, answered in about nine seconds, and then it is gone for the day. That is the whole ask — and it is what makes everything further down this page possible.

  • Opens once on the first load of the day, never nags again
  • Skippable, and it picks up where you left it if you walk away halfway
  • A short optional survey after a session covers energy and endurance
A full-screen question reading How did you sleep, with hour options from under five to nine plus.

Time of day separates your good sessions from your bad ones more than anything else here.

A real sentence out of the app, written off eighty days of logged sessions. It is not a claim about training in general — it is a claim about you, and both the sentence and the number under it change as your own numbers do.

What it finds

It measures the conditions, not just the lift

Each session gets a strength score — what you moved against your own average for that workout, so leg day and push day are comparable. Then every factor splits your sessions into two halves and compares them: mornings against evenings, seven hours' sleep against less, a dry night against a drink, back-to-back days against a day off.

Nothing is reported until both halves have enough sessions in them, and the wording never says caused — a bad night's sleep usually arrives alongside a bad week of everything else. It points at where to look.

  • Best time of day for energy and for strength, reported separately — they are not always the same window
  • Sleep, alcohol, rest days, yesterday's food, and day of the week, each with the gap it makes
  • A weekly report with meals, sets, volume, cardio and clean days against last week
  • Weight trend fitted across every weigh-in, with a date your goal actually lands on at your current pace
The What Moves Your Strength panel: time of day, sleep, and drink the night before each split into two halves, with the strength gap between them and the number of sessions behind each.

The board

Nobody trains harder on their own

Everyone signed in sits on one board, ranked on meals logged and workouts finished together. Not steps, not a vanity number — the two things you said you would do and either did or did not.

  • Seven-day or thirty-day view, with a strip showing every day as hit, partial or missed
  • Streaks, clean days, and how many of the week's sessions actually got finished
  • Weight can be kept private from your profile — it is not hidden at the other end, it is never sent
The Board: five people ranked from 92 percent down to 57 percent, each with meals, training, streak, clean days and a week strip.

Also in there

The small things you would otherwise keep in your head.

Sunday check-in

Photos, the scale and a tape measure, asked once a week under the same conditions. Each line clears as you do it, and the card goes when all three are done.

Progress photos

Same pose, same light, held against the weigh-in they belong to — and stored on your account, so a new phone does not lose the comparison.

Build your own week

Edit any workout, add exercises from your own library, pair them into supersets, reorder the day, or drag a session onto a different one.

History that holds still

Change what runs on a Thursday and it changes from today forward. The Thursdays behind you keep what they had, and the work you already did keeps counting.

Cardio and steps

Time a session or log one you forgot to time. Step target, distance walked, and it all lands in the same weekly report.

Supplements

A protocol with doses and timing, ticked off on the day card alongside everything else.

Works with no signal

The whole app is cached on your phone. Log a set in a basement gym; it syncs when you surface.

Your account, anywhere

Sign in with an email and a four-digit passcode and your log follows you to any device — phone, tablet or desktop.

Light and dark

Follows your phone, or pin it. A phone layout and a proper desktop one, same account either way.

Getting it

There is no app store. It takes about a minute.

  1. Open it in your browserOn the phone you will actually train with. Safari on iPhone, Chrome on Android.
  2. Add it to your home screenShare, then Add to Home Screen. It opens full-screen from then on, like any other app.
  3. Sign in and answer five questionsSex, weight, goal, rest days, anything you cannot eat. Your plan and your week are built from there.
Open Ascend

Ready?

Start this week.

Four weeks of honest logging and the app will start telling you things about your own training you did not know.

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