Training Structure
How Cycles Organize Your Training
Ascend automatically structures your workouts into cycles—periods of progressive training followed by retesting to measure and capture your gains.
The Concept
What is a Cycle?
A cycle is a structured period of training with a clear beginning and end. Instead of training indefinitely without checkpoints, Ascend organizes your work into cycles that give you regular opportunities to measure progress.
Each cycle follows the same pattern: a training phase where you work through the RFEM rotation, followed by a retest phase where you establish new maxes. This creates a rhythm—push, measure, adjust, repeat.
Example: 5-Week Cycle (4 Training + 1 Retest)
The Structure
Two Phases, One Purpose
Training Phase
Typically 4 weeks
The bulk of your cycle. You work through the RFEM rotation, hitting different intensity levels across workouts. Volume accumulates, fitness builds, and you're training hard enough to progress but leaving room to recover.
Retest Phase
Typically 1 week
Time to see what you've built. You test your maxes on each exercise, establishing new baselines for the next cycle. Improved maxes mean your targets go up—you've earned harder training.
Then Repeat
Continuous progression
New maxes automatically update your RFEM targets. The next cycle begins with fresh numbers calibrated to your current abilities. This is how you progress over months and years—not by guessing, but by measuring.
The Rationale
Why This Structure Works
Training without structure often leads to one of two problems: you push too hard for too long and burn out, or you train aimlessly without knowing if you're actually progressing. Cycles solve both.
Built-in recovery
The retest week naturally functions as a lighter period. You're doing fewer total reps (just maxes, not multiple working sets), which gives your body a chance to consolidate gains before the next push.
Regular feedback
Instead of wondering whether your training is working, you get a clear answer every few weeks. Did your max go up? Your training is working. Did it plateau? Time to adjust something—volume, frequency, or exercise selection.
Automatic recalibration
Your targets stay matched to your abilities. As you get stronger, your training gets proportionally harder. No manual adjustments needed—the system handles it.
A Note on Timing
Cycles don't need to align with calendar weeks. If life gets in the way and you miss workouts, the cycle simply takes longer. Ascend tracks your progress through the rotation, not the calendar.
Flexibility
Customize Your Cycle Length
Ascend lets you choose how long your training phase runs before retesting. Shorter cycles give you more frequent feedback; longer cycles let you accumulate more volume before measuring.
Shorter Cycles (2\u20134 weeks training)
Good for beginners who are progressing quickly, or anyone who wants more frequent checkpoints. You'll retest more often, which means more opportunities to see gains and adjust.
Longer Cycles (5+ weeks training)
Better for intermediate and advanced trainees who need more stimulus to drive adaptation. More time to accumulate volume before the retest gives your body more to respond to.
Not sure where to start? The default 4-week training / 1-week retest structure works well for most people. You can always adjust after a few cycles based on how you're responding.
In Practice
What a Cycle Looks Like
Standard 5-Week Cycle Example
At the end of Week 5, you've tested new maxes. Let's say your pull-up max went from 12 to 14. In the next cycle, your RFEM-2 target goes from 10 reps to 12 reps. You've progressed, and your training automatically adjusts to match.
Ready to Start Your First Cycle?
Ascend handles the structure. You just show up and train.