ASCENT PROFILE
My ascent profile is neither as biased towards the shallow side as the old PADI 60fpm + 3 min at 15'; nor as biased towards the deep side as the old GUE 1 minute every 10' from 80% of ata/75% of depth all the way to the surface. My ascent profile attempts to emulate with just 1 ascent rate and 3 stops, what comes out of a gradient factor program such as Decoplanner (with low gradient factors) or out of a dual phase/bubble model program such as V-Planner when using high levels of conservatism.
1. Stop depths. For ascents from 80' or less, 1st stop is 40', 2nd stop 25', 3rd stop is a 20' to 8' glide. For 100+' these become 50', 30', and 20' to 10'.
2. Depending upon how heavily loaded I am and how bored I am with what's around the stop depths, the basic ascent is basically 1 min at firsts top, 2 minutes including move time up to the stop for 2nd stop, and 3 minute for 3rd stop. The minimal ascent is a minute at 1/2 depth, 3 min in the 20 to 10' stop. If heavily loaded, my stops become 2 minutes at 40', 3 at 25-30', and 4+ minutes at "safety stop" depths. If my loading is mostly in the faster tissues (coming up directly from deeper dive), then I bias things a bit towards the deeper stops. If heaviest loading is in the medium speed compartments (such as from a 50 minute air dive to 60' flat bottom), the everything get moved a bit shallower to 40' / 25' to 20' / and 15' to 5'.
3. Nominal ascent rate between stops is 30fpm, but I don't sweat it too much. How I really control my overall ascent rate is by looking at my computer, taking the current runtime, rounding it up to the next minute (doesn't show seconds), and adding to it my total ascent time (typically 6 to 9 minutes). That give me the end time of my 20-8' safety stop/glide. The end of my 1st stop is 1 or 2 minutes, plus ascent time to 40' or 50'. End time for my second stop is obviously between those two times, and is closer to the 1st stop ending time than the surfacing time.
All of this may sound very complicated, but you will be surprised at how easily it all comes together if you try it the next few times you start an ascent. After a while, you really just have to remember starting time, what you have chosen for surfacing time, and after than you just glance at your computer or bottom timer and you pretty much can automatically tell if you are at the depth you should be for that runtime.