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Our methods
How Azetta calculates
One article per calculation: the principle, the exact formula the app uses, a worked example, why we chose it, its limits and what you can adjust yourself.
Training
How your week is built, session by session.
5 min read
How your training week is built
Sets, reps and rest according to your goal, choice of days and split, number of exercises according to the time available, and the three phases over 8 weeks: the complete logic of the Azetta program.
Read the article4 min read
How Azetta chooses your exercises
Muscle priority per session, filters for level, equipment and injuries, the score of each exercise, variety from one week to the next, muscles to prioritise or avoid: the exact rules of the selection.
Read the article3 min read
Rest times between sets
From 45 seconds to 3 minutes depending on your goal and the type of exercise, 45 s at most after a warm-up set, shared rest in a superset: how Azetta sets your timer, and how to set it yourself.
Read the article3 min read
The warm-up: general, then ramp-up sets
Five minutes of exercises chosen for the muscles in your session, then two or three light sets before your big lifts: at what percentages, for how many reps, and from what load.
Read the article4 min read
HIIT, Tabata, EMOM, AMRAP: how timed workouts are built
Work and recovery times for each format, number of rounds calculated for your duration, choice of stations and reps: the exact mechanics of Azetta's timed workouts.
Read the article10 min read
Competition prep: one date, four phases
Powerbuilding, fitness test (military, police, firefighters), Murph, obstacle race: how Azetta splits the weeks up to the big day, places sessions without overloading the same muscles, and raises then lowers the volume so you arrive fresh.
Read the article6 min read
A passing ache: spare the area, then ease back in
When you report pain in your knee, back or shoulder, Azetta replaces the exercises that load the area and lets the rest of your body train, then brings those exercises back over three weeks: 70%, 85%, then 95% of the loads.
Read the article7 min read
“When will I get there?”: a date drawn from your own logs
Target weight, next strength level, race time: how Azetta draws the trend of your last 12 weeks with a robust method (Theil–Sen), sets aside an isolated log, gives a date in words with its range, and would rather say "not yet" than make one up.
Read the articleStrength
Loads, reps, progression and strength level.
4 min read
The first load suggested for an exercise you have never done
With no history, Azetta estimates your maximum from public strength standards, your weight (scaled), your experience, your sex and the equipment, then aims for the load that leaves you two reps in reserve.
Read the article5 min read
Double progression and how hard the effort felt
Raise the load when every set reaches the top of the range without being too hard, lower it after a failure: Azetta's rule, the reps-in-reserve question, and the adjustments during the session.
Read the article4 min read
Why the suggested load changes: fatigue, breaks and recalibration
An exercise placed later in the session, a break of several weeks, sets much easier or harder than planned: the four corrections Azetta applies to your load, with their exact numbers.
Read the article7 min read
Your strength score, from 0 to 1000
Your best free weight sets of the last 90 days, compared with the standard of an intermediate lifter of your sex and body weight: how Azetta computes a score from 0 to 1000 per muscle and overall, and your level, from Beginner to Titan.
Read the articleRunning
Paces, MAS, race plans, GPS and hiking.
4 min read
Your running paces, calculated from your 10K
Easy run, long run, tempo, intervals: Azetta derives each pace from your 10 km time, estimated from your goal, your recent runs (Riegel formula) or your level. The exact coefficients and the typical sessions.
Read the article5 min read
Your race plan, from 5K to marathon
Plan length, phases, starting and peak volume, long run, quality sessions, taper, and the check on your target time: all the rules of Azetta's race plan generator.
Read the article3 min read
MAS and the 45/15 session
Estimate your maximal aerobic speed from your 10K or a half-Cooper test, choose which MAS to use, and build the session of 45 seconds of effort and 15 seconds of recovery: formulas and example.
Read the article3 min read
GPS, distance, time per kilometre and elevation
Which GPS points are kept or rejected, how distance is measured on the Earth's sphere, how each kilometre is timed and how elevation gain filters out altitude noise.
Read the article4 min read
Hiking: estimated time, elevation and calories with your pack
The effort-kilometre to estimate how long a trail takes, a three-step altitude filter against GPS errors, and the ACSM walking equation with the weight of your pack for calories.
Read the article3 min read
Your steps: sources, goal and streak
Where your steps come from (Health, the phone's sensor, manual entry), which one wins, how the sensor is read without inventing anything, and how the average, streak and days at goal are calculated.
Read the articleNutrition
Energy expenditure, calorie target, macros and meal estimates.
5 min read
Your calorie goal, calculated step by step
Mifflin-St Jeor basal metabolic rate, everyday life, the day's training, the chosen pace: how Azetta arrives at the number of calories shown each day, with a complete example.
Read the article5 min read
Protein, fat, carbs: how your macros are split
Protein according to your pace, fat per kilo kept between 25 and 35 % of your energy, carbs to make up the rest: the exact rule Azetta applies to your calorie goal, with the figures for a typical day.
Read the article5 min read
Calories burned during training
Strength training, HIIT, running, sport, treadmill: Azetta estimates your expenditure with MET values from the Compendium, the cost of running per kilo and per kilometre, and the ACSM equations. Here is every formula.
Read the article4 min read
Photo, voice, label, recipe: where your meal values come from
What comes from the official USDA and CIQUAL tables, what the AI reads on a label, what it estimates from a photo, and how a recipe is calculated. So you know which figure to trust.
Read the articleFasting
Protocols, eating window and intermittent fasting follow-up.
5 min read
Intermittent fasting in Azetta: protocols, progressive plan and eating window
The health questions that block or limit fasting, the maximum protocol for your profile, the build-up in 2-week stages, and how your eating window is calculated around your training.
Read the article3 min read
The evening check-in: how Azetta follows your fast
Held or not, hunger, energy, sleep: four answers every evening, and simple rules to tell you to ease off, to keep going or that you are ready to widen. The exact thresholds, and the tips that follow from them.
Read the articleHydration
Your water target and what each drink counts for.
3 min read
Your daily water goal
33 ml per kilo, plus the water for your sessions, plus a top-up on fasting days: the exact formula for your hydration goal, its limits, and how the app spreads out reminders.
Read the article4 min read
Coffee, milk, soup, beer: what each drink counts for
Why a coffee hydrates like water, why a soup counts at 90%, why wine doesn't count, and how a drink from your meal automatically joins your hydration.
Read the articleRecovery and breathing
Muscle recovery, breathing, stretching.
3 min read
Your muscle recovery, muscle by muscle
48, 60 or 72 hours depending on the muscle, fatigue that fades linearly, and a pace slowed down by a short night, a high resting heart rate or age: the exact model behind the recovery percentage shown.
Read the article4 min read
Breathing exercises and their rhythms
Belly breathing, coherence at 6 breaths per minute, box breathing, 4-7-8, alternate nostril breathing, energising breath: the exact timing of each phase, session lengths and suggestions depending on your mood.
Read the article3 min read
How a stretching session is built
30 to 45 seconds of hold depending on your level, both sides for one-sided stretches, areas that alternate between upper and lower body, and a session that fits your time: the rules of the stretching session.
Read the article8 min read
Tracking your cycle: a guide, not a rule
How Azetta places each day in your cycle and predicts your next period, why a gentler session is only suggested from how you feel today and never from the phase alone, and how your data stays yours.
Read the articleThese articles are written from the app's code: the formulas and numbers are the ones Azetta really uses. They are estimates to help you train, not medical advice.