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EchoFit
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"I did squats, three sets of ten"
"Bench press 3 sets of 8 at 185"
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Volume
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lbs
Sets
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total
PRs
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new
Streak
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weeks
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Session complete
Recent Achievements
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Training Volume
Total Volume0 lbs
Training StreakRegular training over months is what builds strength and muscle. A weekly rhythm you can keep beats occasional hard weeks. Rest days count — adaptation happens during recovery, not during the workout.
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Consistency beats perfection
4-Week Volume TrendProgress comes from gradually doing more work over time. There is no proven ideal weekly percentage; small, steady increases that you recover from are the practical rule. This card compares your recent weeks with each other — a single week's change is noisy.
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Recovery TrackerAfter training, muscles repair through muscle protein synthesis (MPS). MPS peaks 24–48h post-exercise and returns to baseline by ~72h. This is why most programs train each muscle group every 48–72 hours — letting MPS complete its cycle before the next stimulus.
Strength StandardsEach lift is placed in coaching bands (Beginner → Elite) scaled to your bodyweight and sex. Heavier lifters need more load but not proportionally more, so bands are scaled allometrically (body mass^0.67; Jaric 2002). The bands are practice standards, not a ranking against other people — there is no population data behind a percentile, so none is shown.
Training BalanceA balanced program trains opposing muscles over time — push and pull, upper and lower body. Balance here is counted in hard sets (1 per main muscle, ½ per helping muscle). Large, lasting gaps are worth evening out; there is no evidence that an exact 1:1 is required.
Volume distribution across muscle groups
Training FrequencyResearch suggests each muscle group benefits from 2–3 sessions per week for optimal growth. Your heatmap shows your weekly pattern — consistent coverage beats random clustering. Rest days are part of the program, not gaps in it.
Last 4 weeks activity pattern
Training PhasePeriodization means planning how training changes over weeks — building, a lighter week, testing. The evidence that it beats well-run constant progression is modest and mostly for strength (Williams 2017). This card shows only the phases your program actually plans.
AI-detected periodization pattern
Training loadThis compares the lifting load of your last 7 days with your usual — the average week of the four weeks before them — on calendar days. Cardio, warm-ups and sets you have not confirmed are left out. It is a screening signal, not an injury predictor (Impellizzeri 2020): a high number alone never cuts a session. The plan lightens only when your lifts also drop or your sets feel clearly harder than usual.
Acute:Chronic workload analysis
Weekly Muscle VolumeResearch suggests 10–20 sets per muscle group per week is optimal for growth. Below 10 may not provide enough stimulus; above 20 shows diminishing returns and increases recovery demands. Tracking sets per muscle ensures no group is under- or over-trained.
Sets per muscle group across 4 weeks
Recent Workouts
Your story starts here
Every set you log lands here — what you lifted, and when.
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Set logged
3 sets of 8 reps at 225 lbs
Full Session Log
Narrate your entire session — AI extracts every exercise, set, rep, and weight automatically.
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Profile
Display name
Language
Body stats
Body Weight
Microplates
Lighter bar
Height
cm
ftin
Age
Gender
Your week
Weekly target3×
Injuries or areas to avoid
Units
Weights shown inLogs, plans and charts. Past sets show in the new unit; nothing is lost.
Your AI coach uses this profile to personalise programs. Your Digital Twin uses sleep & stress for daily readiness scoring.
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Training profile
Equipment
Program
Level
Training style
Training programGuided daily sessions with target sets & reps
Appearance
ThemeSystem follows your phone's light or dark mode.
Rest timer
Rest timer after each setSized to the set: heavy sets 3 min, muscle-building sets 2 min, accessories about 1 min. Your program's own rest comes first.
Voice cuesA soft tone 10 seconds before the end, then says which set is next
