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

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

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