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Reading Your Data

HyperIron gives you a lot of data. Here's how to interpret it and use it to make better training decisions.

Upward trend in estimated 1RM: Your program is working. Keep going.

Plateau (flat for 3+ weeks): Normal at the end of a mesocycle when fatigue accumulates. If it persists into a new mesocycle, consider:

  • Increasing volume (if fatigue ratings allow)
  • Changing exercises to provide a new stimulus
  • Adjusting progression rate

Downward trend: Usually signals accumulated fatigue. This is expected in the final weeks of a hard mesocycle. If it happens early in a block, check your recovery (sleep, nutrition, stress).

Volume analysis​

Use the Calendar to check weekly volume per muscle group. Look for obvious imbalances or muscles getting too few or too many sets. If fatigue ratings are consistently negative for a muscle group, you're likely doing too much. If they're consistently positive, you have room to add volume.

Fatigue patterns​

Look at your fatigue ratings over a mesocycle:

  • Mostly +1/+2 early, trending to 0/-1 by the end: Perfect. Volume is ramping appropriately.
  • Consistently +2 throughout: You're under-training. Start with more sets next mesocycle.
  • Consistently -1/-2 from week 2 onward: You started with too much volume, or recovery is limited. Reduce starting volume next mesocycle.

Compliance​

Check your planned vs actual compliance:

  • 80%+ compliance: Good consistency. Your results should reflect your program.
  • 50–80%: Missing sessions. Results will be slower but still positive.
  • Below 50%: The program isn't matching your lifestyle. Consider a simpler split with fewer days.

Tonnage​

Total tonnage (weight × reps) is a rough measure of total work:

  • Increasing week-over-week within a mesocycle: Expected — you're doing more work as weights/volume progress.
  • Dropping despite consistent training: Possible fatigue. Check RIR/RPE data — if sets are feeling harder at the same weights, accumulated fatigue is likely.
  • Comparing across mesocycles: Useful for seeing long-term training load trends.

Volume & strength lenses​

Volume and strength numbers across Progress can be viewed through a small pill wherever they appear, switching between up to three lenses:

  • External (the default everywhere) — the weight you actually loaded onto the bar, dumbbell, or machine. Matches gym convention and how most other apps report a lift.
  • Total — External plus your bodyweight's contribution (session bodyweight × the exercise's factor), so bodyweight and bodyweight+ work shows real load instead of just the added-weight number. Available on volume charts and the strength chart.
  • ×BW — estimated 1RM expressed as a multiple of your bodyweight, for comparing relative strength. Available on the strength chart and the PR/heaviest-lift drill-downs.

Each pill is remembered on the device you're using — switching lenses on your phone doesn't change what the web app shows, and vice versa.

Bodyweight-only sets (pull-ups, push-ups, planks with no added weight) now count toward your set totals, consistency, and muscle-group volume everywhere — previously they weren't tracked at all since they carried no weight.

Putting it together​

The most useful routine is a weekly check:

  1. Did I complete my planned workouts? (Calendar compliance)
  2. Is my volume balanced? (Weekly sets per muscle group)
  3. Am I getting stronger? (Strength charts trending up)
  4. How is my recovery? (Fatigue ratings trending)

If all four look good, keep doing what you're doing. If any are off, that's where to focus your attention.