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Load 6 weeks of training data to explore insights, PRs, recovery
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Consistency beats perfection
Volume VelocityWeekly training volume trend over 4
weeks. Optimal progression is +6–10% per week.
Log more workouts to
track progress
Recovery TrackerTime since you last trained each
muscle group. 48–72h rest is optimal for most muscles.
Strength StandardsYour estimated 1RM ÷ bodyweight,
compared to NSCA population strength standards.
Estimated 1RM ProgressYour estimated one-rep max
calculated using the Epley formula from your best set.
Training BalancePush vs Pull and Upper vs Lower
volume symmetry. Ideal ratio is 1:1 for injury prevention.
Volume distribution across muscle groups
Training Frequency
Last 4 weeks activity pattern
Training PhaseAI-detected periodization pattern from your weekly volume
trends.
AI-detected periodization pattern
Injury Risk MonitorAcute:Chronic Workload Ratio. Sweet
spot is 0.8–1.3. Above 1.5 = high injury risk.
Acute:Chronic workload analysis
Population Benchmarks
Where you rank among trained lifters
Weekly Muscle Volume
Sets per muscle group across 4 weeks
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Performance predictions