Your usual range is the band your results normally fall into for a given exercise, worked out from your own recent history rather than from anyone else's.

It answers a different question from the normative bands. Those tell you how you compare to other athletes; your usual range tells you how today compares to you.

You'll see it shown as a band with the date it was last worked out, for example 21.5 – 30 cm (3 October).

Output needs enough of your history before it can tell your normal from your noise. Once you've completed the exercise on three separate days within the last six weeks, your usual range is built and appears automatically.

Until then you'll see a message telling you it's still building, along with the normative comparison in the meantime.

The shaded band across the chart is your usual range. The line plots your results, with one point per day — your best result on that day if you did more than one set.

Points inside the band are normal days. Points above it are better than you usually manage, and points below it are worse. A single result outside the band isn't necessarily meaningful on its own; a run of them in the same direction usually is.

The dashed line marks today, and you can change the period shown using the 1M, 3M, 6M and 1Y selector beneath the chart.

Beside your range you'll see a percentage, such as -7%, showing how your range has moved. It's colour-coded, so a fall is shown in red and a rise in green, and the chart itself takes the same colour. If your range has held steady you'll see No change instead.

The figure follows the period you've selected on the chart. It compares your most recent usual range against the earliest one within that period — so on 3M it's measuring roughly three months of change, and on 1Y a full year of it.

This means the number moves when you change the range selector, and that's expected. A fall over one month alongside a rise over a year is a perfectly coherent picture: a dip in recent weeks sitting inside a longer climb. If you want to know whether something has changed lately, use 1M. If you want to know whether a season's work has paid off, use 1Y.

It is not a comparison of your last two sessions. You might have a standout session and still see a fall, if your range over the preceding weeks has been drifting down — one good day doesn't move the band very far. If the number looks wrong against what you just did, look at the shape of the line rather than the last point.

Small movements are treated as holding steady. Your range has to shift by a meaningful amount relative to your own variability before it's called a rise or a fall, which stops the label flickering every time you train.

A range that holds steady is not a bad outcome. For many qualities, maintaining through a heavy block of training is exactly what you'd want. Equally, a fall during a hard training phase is often expected rather than alarming — it's a prompt to look at context, not a verdict.

Where an exercise is performed on each side separately, left and right are tracked and shown as their own trends. This lets you see a difference between sides developing, which a combined figure would hide.

Usual range applies to exercises measured by an outcome such as jump height, range of motion or contact time.

Barbell velocity exercises work differently — they're based on your Load-Velocity Profile instead. See Estimated 1RM Ranges for those.