Questions before you start

Lift and ride: Power Cycling. New to the barbell: Beginner 5×5. Experienced and after strength and size: Powerbuilding. After size, six days a week: Push / Pull / Legs.

Power Cycling needs a power meter or smart trainer, plus a gym. The lifting programs need a barbell, a rack and a bench.

It's coming after launch: plans for 70.3 and 140.6, with strength kept in. Leave your email on the home page and we'll tell you when it's in the app.

Yes. In the app, open Programs, tap ••• on your program and choose Change program: your current program ends after this week and the new one is scheduled to follow. Or choose Restart from week 1 to begin the same program again. Your history, records and numbers stay in your account.

Start freezes your prescription for that workout from your current numbers (FTP, training maxes). Viewing a workout never starts it. If you tap Start twice you still get one frozen prescription.

Missed is passive: the day passed and you didn't start or skip it. Skipped is a decision you made. AMPRSND never turns one into the other.

Completed means every required set was completed. Finishing with a required set unfinished or deliberately skipped is Partial. Optional sets never count against you.

No. They are defaults to save typing. Nothing is a result until you confirm the set.

Keep training. Each set is a small write that's safe to repeat; anything you entered stays on screen and is sent again when the connection returns.

Programs are written as Monday-to-Sunday weeks. A run starts on a Monday so the program's weekly shape lines up with your calendar.

It stops future workouts from counting as missed. Completed workouts keep their dates; when you resume, the remaining schedule shifts forward by whole weeks.

No. AMPRSND calculates targets from your stats, activity and goal. It never asks you to log meals or calories.

From your program's schedule. Training days get more calories, and long sessions add carbs. Ride energy is planned work from your watt targets (kJ ≈ kcal); strength is an estimate.

Three quick questions on a training day: how you slept, how sore you are and how your energy is. If two come back poor on a hard day, the app offers to move or skip it. It never changes your plan on its own, it doesn't read Apple Health, and only you can see your answers.

Yes. In the iPhone app, tap Add to calendar in Settings and your sessions show up in your calendar app and stay in sync. It's a private link, so keep it to yourself. If someone else gets it, email us and we'll replace it.

For Power Cycling, yes: every ride's targets are in watts, set from your FTP, so you need a power meter or a smart trainer that shows watts. Powerbuilding is lifting only.

That's fine. For FTP, the app asks for a conservative guess (guess low), and you can update it in Profile whenever you have a better number. For lifts, enter a recent set (weight × reps) and we work out your training max.

Only future workouts you haven't started. Anything started or completed keeps the targets you were given, so your history stays true.

You enter them. AMPRSND doesn't yet detect records from logged sets, so nothing changes without you.

Yes. Send today's workout to your Apple Watch, export rides as .fit, .zwo or .mrc files, or push your plan to Intervals.icu with your own API key.

Two things, each only if you turn it on. It can save the workouts you finish to Apple Health. And it can read your body weight and your cycling workouts to offer them to you, so a new weigh-in or a ride you recorded elsewhere is one tap away. Nothing from Health reaches us until you confirm it, and the app never reads heart rate, sleep or anything else.

Yes. Add your Intervals.icu API key in the iPhone app and you can send your planned sessions there, and on a ride day the app offers a ride you recorded in Intervals.icu as that day's ride. Your phone talks to Intervals.icu directly, and the key stays on your phone. We never see it.

Yes. On the ride's log in the iPhone app, tap Add a ride file and pick the ride's .fit file (or the .zip Garmin Connect exports), or share the file to AMPRSND. We read its time, distance and average power and offer them; nothing is saved until you tap Save, and we don't keep the file.

Your membership starts on day 7 at the plan you picked: $21.99 a month or $149.99 a year. We email you on day 4. Cancel anytime.

You train in the iPhone app. The website is where you start and manage your membership and get the app. One account works on both. There's no Android app.

Anyone 18 or older in the United States. Memberships are sold to customers in the US only, and the programs are written for adults.

To cancel, open amprsnd.app/membership, log in and tap Manage billing. It opens our secure billing page (Stripe), where you can cancel. If the app shows Manage billing under Profile → Membership, it opens the same page. To delete your account and data, see “How do I delete my account?” below.

In the iPhone app: You → Edit → Delete account (the You tab, then Edit under your name). Or email support@amprsnd.app from the address on your account and we'll do it for you. Deleting cancels your membership and permanently deletes your profile, training history, records and metrics.

Yes. In the iPhone app, open You → Settings → Download my data. You get everything you've logged as one file (JSON), or one spreadsheet at a time (CSV) for workouts, sets, rides or maxes. Save it to Files or send it wherever you like.

The app follows your iPhone: when your phone changes timezone, “today”, missed days and your schedule follow it, and they go back to your home timezone when you return.