Workout progress charts and graphs

Updated 1 year ago by Peter Li

Compare your progress from this session to previous sessions of the same workout

A popular method for visualizing your fitness progress is comparing your progress over time. For example, Jay and Steph Rose of Phase SiX and Mike Chabot places an emphasis on logging training volume (sum of all reps x load/weight used). This metric can be quite powerful to gauge the overall strain a workout places on your body. As you continue to get stronger, you will be able to repeat a workout and log a higher training volume in the same amount of time.

Alternatively, Becca Day recommends tracking distance and heart rate for marathon training, Des Scoggin loves to track calories burned, and Danielle Peazer enjoys HIIT interval workouts and tracks how many reps she can complete in a set amount of time (reps per minute).

  1. Open the Atlas smartphone app and navigate to the desired workout or session.
  2. Scroll to the bottom of the page to find "Progress in this workout"
  3. Tap Graph Data to select or change your key workout metric.

Check your muscle fatigue (and Recovery) levels

Keeping a pulse on your muscle activation and recovery can be crucial to an effective workout program. Atlas Multi-Trainer monitors and tracks muscle fatigue after a great workout. This is your body telling you it has been broken down and needs time to recover. During the recovery phase after a workout, your body rebuilds and re-energizes your muscles. Typically a muscle group are primed and ready to go 24 - 72 hours after activation. This varies from person to person and is highly dependent on the training volume.

This diagram analyzes and displays your current muscle fatigue levels. This is an estimate of the current strain and recovery state of your muscles. Dark red represents the high fatigue the follows high strain. Grey represents muscle readiness and recovery. 

For example, if today was the 30th of the month, and if you did a bicep workout on the 1st, your biceps would not be red because your biceps have since recovered. Similarly, if you did a low-intensity bicep workout on the 25th, your biceps would not be red. However, if you did a medium load bicep workout on the 28th (2 days ago), your biceps will be medium red. And if you just completed a high volume bicep workout earlier in the day, your biceps will be very red – symbolizing high fatigue.

Evaluate your muscle activation for the month

Did you skip leg day? We sure hope not. Evaluate your muscle activation for this past month to identify missed muscle groups and muscle groups you've been focusing on. This diagram analyzes and displays your historical muscle activation levels. This is an estimate of the total activation of your muscles across the month. A very yellow color symbolizes high activation. Grey symbolizes very low to no activation.

  1. Open the Atlas smartphone app, tap Log, and navigate to the month you want to analyze.
  2. Select Graph Data and select Muscle Activation

For example, if today was the 30th of the month, and if your workout activated biceps on the 1st of the month, your biceps will show some level of activation and they would be yellow on your Muscle Activation diagram.

Analyze the impact of your workout on Recovery

We've gotten many requests for leveraging our Heart Rate Variability tracking (RMSSD) to create a workload vs recovery feature and the good news is this is already on our product roadmap. We can't promise an exact release date, but it is definitely in the works and we're making sure we do it correctly. Please stay tuned!

Dr. Jen Esquer advocates listening to what your body is telling you and determining your strain load based off your readiness. Atlas Multi-Trainer helps your decision with insights into your recovery index. Atlas Mult-Trainer analyzes your workout strain, daily activity, last nights sleep, and biometrics like heart rate variability to estimate the impact of your workout on recovery.

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