Ramp a progression
A progression takes one session and writes it forward across several weeks, stepping it up each time.
It writes concrete workouts. Every week it produces is an ordinary day you can edit afterward.
Ramp a session
Section titled “Ramp a session”- Open Plan and select the day with the session on it.
- Select Ramp into a progression.
- Set the start date and the number of weeks.
- Set the interval in days, for example 7 for once a week.
- Choose how each dimension changes.
- Create the progression.
The three dimensions
Section titled “The three dimensions”You step three things independently. Each one is off, a flat step, or a percent step.
| Dimension | What it changes |
|---|---|
| Volume | The amount of work, for example the reps |
| Intensity | The effort or the load |
| Rest | The recovery |
No change leaves that dimension alone. Add per week adds a fixed amount each week. Percent per week adds a percentage of the base each week.
A common shape is intensity up 5% a week with volume and rest unchanged.
Editing what it wrote
Section titled “Editing what it wrote”The progression writes real workouts once, and every week it produced is yours to edit afterward.
The timeline shows the ramp as a ribbon. If you regenerate it, StrideUp warns you before it overwrites the weeks you edited by hand.
It follows who you are viewing
Section titled “It follows who you are viewing”Ramping while viewing a group writes to that group’s plan alone. The team plan and the other groups stay as they are.
Fill a whole block instead
Section titled “Fill a whole block instead”To write a whole mesocycle at once, open that cycle and select Fill. You pick a week pattern and a deload percentage, and StrideUp writes the block from it.
Use fill for the shape of a block. Use a ramp for one session that has to climb.