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Personalised trail running training, built around your fitness
Adaptive plans for trail, mountain and ultra runners.
Stop training for the mountains with road running plans and metrics.
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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. All
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
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
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.
Ascend Team
Jul 29, 20252 min read
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