Ascend Total

One app for the gym and the kitchen.

Ascend's Today screen puts your training plan, readiness, calories, protein and streak in one place. The core of the app is free. Plus, Pro and Elite add more, and everything they add is marked below.

Train:
• Log workouts set by set, with rest timers and personal records
• Get a four-week training plan built around your goal and the days you can train
• A daily readiness score from your sleep, recent training and check-ins
• Save workouts as templates (Plus)
• See which muscles you've trained over the last week or month (Plus)
• Track training load over time (Plus)
• Ask the AI Coach about your training and recovery (Plus: 20 messages a day, 50 on Pro, 100 on Elite)
• Log a workout by voice (Elite)

Eat:
• Search a large food database, or scan a barcode or a nutrition label
• Track hydration
• A starting calorie and macro target estimated from your height, weight, age, sex, training days and goal (18+)
• Calorie and macro suggestions from your weight trend that you choose whether to apply (Pro, 18+, details below)
• Build recipes once and log them by the serving (Plus)
• Log food by voice or from a photo, with nutrition taken from our food database when it finds a match (Elite)

Stay with it:
• A workout streak on your Today screen
• A daily habit checklist (Plus)
• A weekly report on your workouts, protein, weight and sleep (Elite)
• Share the workouts you choose with followers, give kudos, and set yourself challenges
• Home Screen widgets for your day and your rest timer
• Connect Apple Health to see your steps, sleep, resting heart rate, heart rate variability and respiratory rate in Ascend. Ascend reads from Apple Health and never writes to it.

About calorie targets: Ascend shows calorie and macro targets only to people 18 or over. The starting target comes from a population equation, not a measurement of you. With Pro or Elite and an active training plan, after about three weeks of logging meals and entering your weight in Weekly Progress, Ascend can suggest updated targets from your weight trend and what you log. Nothing changes until you tap Apply.

Calorie and macro targets are general wellness estimates, not medical advice. Talk to a doctor or dietitian before making significant changes to how you eat. Ascend does not diagnose, treat or prevent any condition.

Plus, Pro and Elite are auto-renewing subscriptions. A feature marked Plus is also in Pro and Elite, and one marked Pro is also in Elite. Subscriptions renew automatically unless cancelled at least 24 hours before the period ends. Manage or cancel in your App Store account settings.

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