Planned versus recorded training
Compare the programme's planned sets with what you recorded. Keep changes in movements, working sets and compatible measures visible.
Explore Training AtlasYour training analysis
Training analysis across weeks.
Ultimate Lift analyses recorded sets across Strength, Hypertrophy, Power and Endurance. Compare periods and inspect the inputs behind each measure.
Explore the pillar examplesFour primary training emphases
Metrics and contributing sets by training emphasis.
Separate sample weeks show how a summary links to detailed set data. Select a pillar, compare periods and inspect each movement’s contribution.
Your training / Weekly reviewIllustrative history
Strength
Heavy-set volume and relative intensity
Heavy sets
12 setsWeek 4 · Week 3: 8 setsWorking sets that qualify as heavy relative to a compatible 1RM reference. Warm-ups and sets without enough information do not count here.
6Week 1
8Week 2
8Week 3
12Week 4
Behind the Week 4 total
Open a movement to inspect its recorded contribution.
Back Squat3 sets
3 working sets × 5 reps × 100 kg. Sample 1RM reference: 125 kg (80% of 1RM).
Bench Press4 sets
4 working sets × 5 reps × 80 kg. Sample 1RM reference: 100 kg (80% of 1RM).
Deadlift3 sets
3 working sets × 5 reps × 120 kg. Sample 1RM reference: 150 kg (80% of 1RM).
Overhead Press2 sets
2 working sets × 5 reps × 50 kg. Sample 1RM reference: 70 kg (71.4% of 1RM).
Read heavy set count alongside relative intensity, repetitions and the intent of your programme.
Explore the Strength metricsHypertrophy
Muscle-group working-set distribution
Working sets · Quadriceps
10 setsWeek 4 · Week 3: 8 setsWorking sets assigned to a primary muscle group using the movement reference. This example focuses on the quadriceps.
6Week 1
8Week 2
8Week 3
10Week 4
Behind the Week 4 total
Open a movement to inspect its recorded contribution.
Back Squat3 sets
3 working sets. Quadriceps are a primary muscle group in the movement reference.
Leg Press4 sets
4 working sets. Quadriceps are a primary muscle group in the movement reference.
Leg Extension3 sets
3 working sets. Quadriceps are a primary muscle group in the movement reference.
Review muscle groups individually. One set can involve several primary groups, so adding every muscle total would count some sets more than once.
Explore the Hypertrophy metricsPower
Power-oriented set and repetition volume
Power sets
9 setsWeek 4 · Week 3: 6 setsWorking sets on movements whose classification qualifies as power or explosive work.
3Week 1
6Week 2
6Week 3
9Week 4
Behind the Week 4 total
Open a movement to inspect its recorded contribution.
Box Jump3 sets
3 recorded working sets of a power-qualifying movement.
One-Arm Kettlebell Swing3 sets
3 recorded working sets of a power-qualifying movement.
Push Press3 sets
3 recorded working sets of a power-qualifying movement.
This describes recorded power-oriented training. It does not measure the speed of your repetitions or your power output in watts.
Explore the Power metricsEndurance
Loaded volume and session density
Raw tonnage
3,600 kg-repsWeek 4 · Week 3: 3,000 kg-repsThe sum of load multiplied by repetitions across qualifying weighted working sets. The unit is kilogram-repetitions, or kg-reps.
2,400Week 1
2,800Week 2
3,000Week 3
3,600Week 4
Behind the Week 4 total
Open a movement to inspect its recorded contribution.
Goblet Squat1,080 kg-reps
3 sets × 15 reps × 24 kg = 1,080 kg-reps.
Dumbbell Romanian Deadlift1,800 kg-reps
3 sets × 15 reps × 40 kg combined load = 1,800 kg-reps.
Dumbbell Row720 kg-reps
3 recorded sets × 12 reps × 20 kg = 720 kg-reps.
Review the volume alongside effort and repetitions. Bodyweight or timed work needs other measures; this total is not a test of cardiovascular fitness.
Explore the Endurance metricsSeparate sample weeks for each pillar · Training recorded, with its meaning explained
Training-record perspectives
Session, week, block and programme review.
Use the overview to identify a pattern, then inspect the recorded sets and supporting detail.
Period comparison
Review weeks, months, quarters or a chosen date range. Keep the period length and amount of recorded training in view when comparing totals.
Explore your progressGoals and weekly targets
Define priorities and weekly targets. Compare recorded training with the selected commitment; target settings remain accessible from the phone.
Explore goals and targetsFrom U8L Training Library
Selected metric definitions in detail.
Understand what each measure counts, the information it needs and the limits of what it can tell you. Open a definition to see how it is calculated.
The complete library catalogue contains 56 metric references across10 pillars, including activity, consistency, mobility and stability. Browse every pillar and metric
Metric reference
Strength
Heavy Set Countsets
The number of working sets performed or planned at a heavy relative intensity.
How it is calculated
Counts working sets whose load, expressed as a percentage of 1RM, meets the heavy-set threshold.
Keep in mind
- Needs a planned percentage of 1RM or a compatible 1RM reference for the recorded load.
- Heavy sets cover a broader loading range than the stricter Strength-Zone Set Count.
Strength-Zone Set Countsets
The number of working sets that fall inside the stricter strength-training load and repetition zone.
How it is calculated
Counts working sets with high relative intensity and low repetition count according to the strength-zone rule.
Keep in mind
- Requires usable relative intensity and repetition data.
- Low values can be appropriate in hypertrophy, endurance, deload, or introductory phases.
Average Working Intensity%
The average relative load used across qualifying working sets.
How it is calculated
Expresses the load of each qualifying working set as a percentage of its 1RM reference, then averages those percentages.
Keep in mind
- Missing or incompatible 1RM data reduces coverage.
- Average intensity can hide a mix of very light and very heavy sets.
Heavy Tonnagekg-reps
The total weighted volume accumulated from heavy qualifying work.
How it is calculated
Adds load multiplied by repetitions across qualifying heavy working sets.
Keep in mind
- Only weighted, repetition-based heavy work contributes.
- Tonnage is not directly comparable across unrelated exercises.
Unique Heavy Movementsmoves
The number of different movements with qualifying heavy working sets.
How it is calculated
Counts each movement once, however many qualifying heavy sets it contains.
Keep in mind
- More movements are not inherently better for strength development.
- This does not assess technique quality or exercise importance.
High-Intensity Sessionssessions
The number of sessions that included at least one heavy qualifying set.
How it is calculated
Counts each session that contains at least one qualifying heavy working set.
Keep in mind
- One heavy set can make a session count.
- Frequency should be interpreted with recovery capacity and programme phase.
Work DemandWU
A workload measure for comparing the relative demand of planned sessions.
How it is calculated
Combines relative intensity and planned repetitions across qualifying sets.
Keep in mind
- Work units are not kilograms, reps, calories, or a physiological energy estimate.
- Compare work units within similar programme contexts. They do not measure work you have completed.
Metric reference
Hypertrophy
Working Sets Per Musclesets
The number of working sets assigned to each primary muscle group.
How it is calculated
Uses the movement reference to assign working sets to the primary muscle groups involved.
Keep in mind
- One set can count for more than one primary muscle group.
- Muscle roles come from the movement reference; individual muscle activation is not measured.
Hypertrophy-Zone Setssets
The number of working sets within the Hypertrophy metric’s load and repetition range.
How it is calculated
Counts working sets with compatible relative intensity and repetitions inside the hypertrophy-zone rule.
Keep in mind
- Requires relative intensity and repetition data.
- This counting range is broader than a single textbook range for hypertrophy training.
Close-to-Failure Setssets
The number of working sets logged or prescribed near failure using effort data.
How it is calculated
Uses recorded or planned RPE or RIR to count sets that meet the near-failure threshold.
Keep in mind
- Requires RPE or RIR data.
- Effort ratings are subjective and can be inaccurate.
Muscle Coverage Countmuscles
The number of muscle groups whose working sets reached the coverage threshold.
How it is calculated
Counts muscles whose primary working-set total reaches the active coverage threshold.
Keep in mind
- Interpret the count against the coverage threshold used in your training view.
- Coverage count does not indicate whether volume was optimal for any one muscle.
Metric reference
Power
Power Set Countsets
The number of working sets on movements classified as power, explosive, Olympic, or impact-oriented work.
How it is calculated
Uses the movement reference to count working sets that qualify as power-oriented training.
Keep in mind
- The metric uses movement classification, not velocity sensor data.
- A counted set does not establish that a movement or its difficulty suits you.
Power Session Frequencysessions
The number of sessions that included at least one power-qualifying working set.
How it is calculated
Counts distinct sessions with any qualifying Power work.
Keep in mind
- One qualifying set can make a session count.
- Session frequency does not show jump height, bar speed, or intent.
Power Movement Countmoves
The number of distinct power-qualifying movements trained or planned.
How it is calculated
Counts each qualifying movement once, even if it appears in several sets or sessions.
Keep in mind
- More movements are not automatically better.
- Movement variety does not measure output quality.
High-Impact Set Countsets
The number of working sets on movements classified as high impact.
How it is calculated
Counts working sets on movements marked as high impact in the movement reference.
Keep in mind
- High-impact work is not suitable for every member.
- This uses the movement’s classification. It does not measure ground reaction force.
Metric reference
Endurance
Raw Tonnagekg-reps
The total weighted working-set volume for muscular-endurance-relevant resistance work.
How it is calculated
Sums load multiplied by reps for weighted, repetition-based working sets.
Keep in mind
- Unloaded and timed endurance work may be under-represented.
- Tonnage alone does not show fatigue resistance or effort.
High-Rep Set Countsets
The number of working sets performed or planned at a high repetition count.
How it is calculated
Counts non-time-based working sets meeting the high-rep threshold.
Keep in mind
- Rep count alone does not prove low-load endurance intent.
- Timed holds and carries may be represented elsewhere.
High-Rep Tonnagekg-reps
The loaded volume accumulated from high-repetition working sets.
How it is calculated
Adds load multiplied by repetitions across qualifying weighted, high-repetition sets.
Keep in mind
- Bodyweight and unloaded high-rep work may not contribute.
- Similar totals can come from different movements, effort levels and training demands.
Interpretation limits
Each measure requires training context.
Your training analysis describes the sets you planned or recorded. More volume or more completed sets does not, by itself, prove a gain in strength, muscle or fitness.
Missing information stays visible
Some measures need load, effort or a compatible 1RM reference. Incomplete information limits what can be counted. An unavailable metric is different from zero work.
The unit matters
A load of 20 kg performed for 10 repetitions is 200 kg-reps of volume. Percentage intensity, set counts and workload scores answer different questions and keep their own units.
Your judgement stays central
Interpret the numbers alongside programme structure, recorded effort, notes and lift history. The detail informs the next training decision.
