A training plan can carry a movement requirement on top of the strength work: cardio minutes, daily steps, or both. The app turns it into goals with progress bars. If the plan has no movement requirement, none of the cards on this page appear.

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The goals

A card shows the progress, for example 45 / 120 min, and either what is left, such as 75 min left or 3,200 steps left, or Goal complete and Step goal reached.

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Where the cards are

  • Workouts tab. The weekly cardio card and the daily steps card sit at the top of the plan. A per-workout cardio target is shown here only when the plan also has a step goal, so the trainee can see both side by side.
  • Home tab. Only the daily steps card.
  • Inside a workout. The workout’s own cardio card, under the exercises.

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Either cardio or steps

You can set the plan so that one goal covers for the other. The app then shows a note under the cards:
  • Complete either goal in full to close the day. while both are open.
  • One goal is complete. Today is done. once one of them is met.

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How steps are counted

The steps card says Counted by your phone or watch. The number comes from Apple Health on iPhone or Health Connect on Android, once the trainee connects it. See Apple Health and Health Connect. The app has no screen for typing steps by hand. Without health sync connected, the step count stays empty and the goal cannot be met from the app.

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The cardio page

Tapping the Weekly cardio card opens the cardio page.
  • A ring shows the percentage of the weekly target, with the minutes done out of the target and how many minutes are left.
  • Sessions counts the cardio sessions recorded this week.
  • History lists past sessions grouped by week, titled This week, Last week and then by date range. It goes back 90 days.
  • A session recorded as part of a workout is labelled with the day and During a workout.
  • The trash icon on a session asks Delete activity with This removes the minutes from your weekly total.
The button at the bottom reads Add cardio workout. While a session is running it reads Back to cardio with the running time.

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Recording a cardio session

1

Pick the activity

Under Pick your activity the trainee chooses one of Walking, Running, Stairs, Cycling or Other.If you limited the plan to certain activities, only those are offered and Other is not. If you approved only one activity, it is already selected.
2

Start

Start begins the stopwatch. The screen shows the running time, a Live label and, for a per-workout target, the goal.
3

Pause if needed

Pause stops the clock and the label changes to Paused. Resume continues.
4

Save

Save activity records the session in whole minutes and confirms, for example, 32 min recorded.

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Rules

  • A session needs at least one full minute. Before that, saving shows Record at least one minute.
  • A session stops counting at 600 minutes, which is 10 hours.
  • Only one cardio session can run at a time. If one is already running elsewhere, the workout’s cardio card shows Another cardio session is running with an Open button.
  • Discard asks Discard this cardio? and warns The time you recorded will not be saved.
  • The trainee can leave the screen with the down arrow. The session keeps running, and a small bar above the tabs shows the time with Pause or Resume.
  • A running session survives the app being closed, for up to six hours from its start.

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Cardio inside a workout

When a workout has a cardio block, its card appears under the exercises. Before the workout starts it only shows the target and Start the workout to record your cardio. After the workout starts, the trainee picks an activity and taps Start. The card then reads In progress with the time, and a banner at the bottom of the workout shows the stopwatch with Pause, Resume and Save activity.
  • Save activity on the banner records the cardio right away and the workout carries on.
  • If the cardio is still running when the trainee finishes the workout, it is saved together with the workout.
  • If the workout is discarded, its cardio session is discarded with it.
  • If saving the cardio fails at the end of a workout, the app keeps it and says Your cardio was not saved. Open it from the cardio page to try again.
When the target is already met the card shows Goal complete and no start button.

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Outside the app

  • iPhone. A running cardio session appears as a Live Activity on the lock screen. See iPhone Live Activity.
  • Android. A running session shows an ongoing notification named Cardio timer with the stopwatch and a Pause or Resume button. Tapping it opens the session.