Planning Your Training Week in Ascend

In Ascend, training weeks are planned on the Sunday before the week begins . Why? Because the app uses your current Running Impact Fitness , Speed Fitness, and Cardio Fitness (when combined referred to as your Fitness Profile) to tailor the training plan to match your unique fitness level. Ascend will recommend a training phase (e.g. Base Building) based on when your next priority race is, but it’s up to you to choose the specific training week from the week types provided

Running Impact vs Cardio Load

Understanding Running Impact vs. Cardio Load in Ascend In trail running, not all training stress is created equal. That’s why in Ascend, we separate Running Impact from Cardio load – giving you a clearer, more detailed picture of how different sessions stress your body in different ways. Impact and Cardio Scores - Ascend Running Impact: Tracking Biomechanical Stress Running Impact measures the load your musculoskeletal system takes on during running, providing key insigh

Henriette Albon managing training in Ascend

Managing Your Training Load in ASCEND

Training Stress Graph Understanding how your body is responding to training over time is key to getting fitter without tipping into overtraining. That’s where the Training Stress graph in Ascend comes in, which you can use for managing your training load. This graph compares your recent training load to your long-term accumulated load – helping you see if you’re building fitness, maintaining it, or risking burnout. Ascend Training Stress The Zones Explained Green Zone – B

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How Ascend Training Zones Work (And Why They Might Differ From Other Apps)

One of the most common questions we receive from new users is: “Why don’t my training zones in Ascend match the zones in Strava, Garmin, or other platforms?” The short answer is that training zones are not universal. Different platforms define training zones using different physiological models. Ascend’s zones are based on the intensity framework developed by Olympiatoppen (the Norwegian Olympic Training Center), widely used by Norwegian endurance athletes and coaches. Why As

Ascend Team

Mar 313 min read

Recovery Strategies for Athletes: Deload, Post-Race, and Off-Season

Deload Week: A Regular Reset Within Training What It Is A deload week is a scheduled week every 4 to 6 weeks where training load is reduced, and intensity is scaled back. Goal The goal is to let your body fully absorb the training you’ve done by reducing fatigue and stress. This is when supercompensation typically happens. It’s the process where fitness improves as your body rebuilds from harder training. Done well, you’ll come out of a deload week feeling fresher and fitter

Ascend Team

Oct 22, 20253 min read

Understanding Cross-Training for Trail Runners

Cross-training is a vital component of any trail runner's training regimen. It enhances overall fitness while reducing the risk of injury. This article delves into the importance of cross-training, what activities qualify, and how to effectively incorporate it into your routine. Why Cross-Training Matters for Trail Runners Cross-training sessions are designed to accumulate cardio fitness whilst limiting the impact stress associated with running . In other words, you’re improv

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Ascend Team

Aug 18, 20253 min read

Training for a 50 km Ultra: Your Complete Guide

Preparing for a 50 km ultra is no small feat. Whether you’re stepping up to the distance for the first time or looking to train with more structure and improve on past performances, there are a few key things worth considering.

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Ascend Team

Jul 29, 20252 min read

Priority vs. Training Races: What’s the Difference and How to Plan for Them

When it comes to scheduling races in your Ascend calendar, it’s important to distinguish between priority races and training races , and understand how each interacts with your weekly training plan. Priority Races: The Peak of Your Training Priority races are the events you build your training around. These races: Shape your training plan by triggering specific periodisation strategies. Example: When you prepare your week, the app will automatically recommend a training p

Training

Ascend Team

Jul 11, 20253 min read

Why Aren’t My Long Runs Longer When I’m Training for an Ultra?

When you’re preparing for an ultra, it’s easy to think: “If my race is 50 miles, why isn’t my long run anywhere near that?” We get it, it feels counterintuitive. Surely running longer in training would better prepare you for race day? But here’s the thing: your long runs are designed around where you are right now , not where you’ll be on race day. They grow with you as your fitness improves, keeping you on a safe, progressive path to your goal. Why We Don’t Max Out Long Ru

Training

Ascend Team

Jul 9, 20252 min read

Why Does My Heart Rate Drop During an Ultra?

Have you ever looked back at your ultra race data and thought: “Why is my heart rate going down, even though it still feels just as hard?” You're not alone. This “reverse cardiac drift” is surprisingly common in longer trail races. It's the opposite of what we often see in shorter road marathons, where heart rate tends to rise over time. In this post, I’ll share insights from my recent race at Saint Jacques by UTMB . We will explore some of the key reasons behind this downwar

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Henriette Albon

Jun 18, 20256 min read

Planning Your Training Week in Ascend

Training

Henriette Albon

Jun 7, 20255 min read

Trust The ASCEND Plan

Trust the Plan: How Ascend Builds Smarter Training So You Don’t Have To It’s tempting to tweak your training – maybe you want to throw in an extra run or supplement with more cross-training. After all, Ascend lets you add your own sessions. But just because you can doesn’t mean you should . Here’s why trusting the plan is one of the smartest things you can do for your training. Ascend Plans Are Built Around You Every run you do is analysed and scored in three key ways

Training

Henriette Albon

Jun 4, 20254 min read