Your training, decoded.
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Every rep. Decoded.
The full-depth view of your training — beyond what fits on a phone screen.
No workouts in this period. Widen the date range or log a session in the app.
Coach insights
What your training data says right now
Training DNA
Six dimensions of how you train, scored 0–100
Lifetime milestones
Everything you've ever moved, all time
Training trend
Volume composition
Weekly volume, stacked by muscle group
Session efficiency
Volume vs. duration — every session is a dot
Lines mark your median session. Top-left: dense sessions. Bottom-right: long but light.
Session length
How long you train
Workout types
Sessions per split
Goals & equipment
What you trained for, and with
Training goals
Equipment
Recent workouts
Latest sessions in this period
| Date | Workout | Type | Duration | Sets | Volume | Top exercise |
|---|
Muscle radar
Working sets per week by muscle group
Weekly sets vs. target
Measured against the 10–20 hypertrophy range
10–20 hard sets per muscle per week is the evidence-based growth range for most lifters.
Muscle × week
Working sets per muscle group, week by week
Muscle detail
Working sets per muscle
Push · Pull · Legs · Core
Training frequency
Sessions per week that hit each muscle group
Hitting a muscle 2× per week or more tends to beat once-a-week training for growth.
Records timeline
No new records in this period — time to chase one.
Big lifts
Your strongest movements by estimated 1RM
Stalled lifts
Frequently trained, but no e1RM progress in 4+ weeks
Nothing is stalling — every regular lift has moved recently.
Strength curve
Best weight you've moved at every rep count
A flat curve means your low-rep strength lags your rep work — or the reverse. Most lifters lose 2–3% per added rep.
Effort trend
Average RPE of working sets
Log RPE on your sets in the app to unlock effort trends.
Reps in reserve
Intensity zones
Working sets by % of your estimated 1RM, per week
Not enough weighted sets in this period to build intensity zones.
Training load
Acute vs. chronic workload — the ratio athletes use to manage spikes
Acute = last 7 days of volume. Chronic = 28-day average. A ratio between 0.8 and 1.3 is the sweet spot; above 1.5 you're spiking load faster than your body adapts.
Rest between sets
Measured from set completion timestamps
Not enough timestamped sets in this period to analyze rest times.
Consistency score
Share of weeks with at least one session
Time-of-day clock
When your sessions start, around the 24h dial
Training calendar
Daily volume across the last 12 months
Weekly rhythm
Sessions per week with 4-week average
Longest breaks
Your biggest training gaps in this period
| From | To | Days off |
|---|
Weekday × hour
Your training punchcard
Top exercises over time
Monthly volume rank of your six biggest movements
Widen the range to at least two months to see rank changes.
Exercise explorer
| Exercise | Muscle | Sessions | Sets | Volume | Best set | Est. 1RM | Last done | Trend |
|---|
No exercises match your search.