Data analysis & Insights

The Analysis Page provides deep insights into your training performance, consistency, and physiological adaptation. It is divided into three main sections: Exercise Analysis, Workout Analysis, and the Weekly Report.

Getting Started with Analysis

New to fitness tracking? Here’s what each section offers:

Section	What it Shows	Best For
Exercise Analysis	Progress on individual exercises over time	”Am I getting stronger at Bench Press?”
Workout Analysis	How consistently you’re training	”Am I sticking to my plan?”
Weekly Report	Comprehensive weekly summary with science-backed insights	”How effective was my training this week?”

The sections below go deeper into each area.

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Exercise Analysis

This section allows you to visualize your progress for individual exercises.

1. Select Exercise: Choose any exercise from your history (e.g., “Seated Dumbbell Shoulder Press”).
2. Select Metrics:
   • Primary Metric: View commonly tracked data like Max Load or Estimated 1RM.
   • Secondary Metric: Overlay additional data such as Reps, Volume, or Average Load.
3. Visual Insights:
   • Charts: See trends over time (1 Month, 3 Months, 6 Months, 1 Year, All Time).
   • Summary Stats: View Max, Average, and Minimum performance for the selected period.
   • Personalized Insights: The app analyzes the trend (e.g., “Max load improved 18%”) and provides actionable advice (e.g., “Keep current approach,” “Add progressive overload”).

Workout Analysis

This section focuses on your behavioral consistency and adherence to your plan.

• Consistency: Measures if you worked out as often as you planned.
  • Calculation: Based on the frequency set in your Routine (e.g., 2x/week = 2 sessions logged).
• Adherence: Measures if you completed the work you planned within a session.
  • Calculation: Based on checked sets. If you plan 4 sets but only check 2, adherence is 50%.
  • Important: Unchecked sets are counted as “missed work.” If you skip an exercise, delete it or mark it inactive to avoid a drop in adherence.
• Inactive Periods: You can retroactively mark periods (e.g., illness, vacation) as inactive so they don’t skew your consistency data.

Weekly Report

Generated every Sunday at 8:00 PM (in your local timezone), the Weekly Report is a comprehensive summary of your training week.

Overview

• Summary Stats: Total workouts, duration, sets, and volume.
• Top Contributors: Exercises that contributed the most volume.
• Trends: Evolution of volume, duration, and frequency compared to previous weeks.

Hypertrophy Analysis

This advanced analysis is based on the meta-regression by Pelland et al. (2024), examining the nonlinear response of hypertrophy to volume and frequency.

• Volume Calculation:

  • Direct Sets: Count as 1 set (e.g., Bench Press for Chest).
  • Indirect Sets: Count as 0.5 sets (e.g., Bench Press for Triceps).
  • RPE Filter: Only sets with RPE ≥ 8 are counted.

  Why RPE ≥ 8? Research shows that sets performed close to failure (2-3 reps in reserve) provide the necessary mechanical tension for muscle growth. Easier sets may build endurance but don’t trigger the same hypertrophic response.

• Advice: The app compares your volume per muscle group against optimal ranges:

  Weekly Volume	Classification	Efficiency
  ~4 sets	Minimum	Sufficient to elicit gains
  5-10 sets	Moderate	Higher efficiency zone
  11-18 sets	High	Good progress for most
  19-29 sets	Very High	Still beneficial, monitor recovery
  30+ sets	Extreme	Diminishing returns

  Key insight: More volume = more hypertrophy. The curve shows diminishing returns but no plateau.

Learn more about the science behind this analysis →

Strength Analysis

Also based on Pelland et al. (2024), this section analyzes your strength training stimulus.

• Criteria: Counts sets with RPE ≥ 8 and Reps ≤ 5.

• Frequency Focus: Research shows strength benefits significantly from increased frequency (100% probability in the meta-regression) rather than just volume.

• Volume Tiers:

  Weekly Volume	Classification	Notes
  1-2 sets	Optimal	Maximum efficiency
  3-4 sets	Adequate	Still effective
  5+ sets	Diminishing	Additional volume doesn’t help

• Recommendations: The app may suggest spreading volume across more sessions (e.g., “Split 3 sets of Deadlifts across 2 sessions”) to optimize neural adaptations and recovery.

Learn more about the science behind this analysis →

Goal Progress

A summary of all goals progressed or completed during the week.

Export

You can export the Weekly Report as a PDF to share with a coach or keep for your records.