Tracking workouts on mobile

The hi.fitness mobile app has a workout tracker built for the gym floor: one exercise at a time, big touch targets, and everything saved on your phone as you go - so a closed app, a dead battery, or no signal never costs you a set.

Starting a workout

Everything starts from the workout card on your dashboard:

• Start - opens today's planned workout with every exercise, set, and target weight already filled in.
• Start free workout - pick one or more exercises to begin with, then build the session as you go.

On today's rest or unplanned day, the card offers a free session instead. It is only offered for today: a free workout starts the moment you tap it, so it is always recorded on today's date - a card headed with a past or future day cannot log one against that day. The bolt in the Workout tab's header starts a free workout at any time, whichever day the strip is showing.

When you start a free workout, the picker opens on the full exercise library - search it, filter by muscle group or equipment, and pick whatever you came in to train. Then tap Start (3) (the number is how many exercises you picked): the workout opens on its exercise list, with Cardio warm-up and Joint warm-up above the exercises, as a planned workout does.

What the day's card tells you

Pick a day in the Workouts tab and its card answers three things before you commit to anything:

• How many exercises the session has.
• Estimated - roughly how long it will take, worked out from the sets, the reps and the rest between them, and rounded to the nearest five minutes. It is a guide, not a stopwatch: your own pace decides. A session we cannot estimate shows a dash rather than a zero.
• Preview exercises - opens the whole session: every exercise with its photo and its prescribed sets and reps. Tap an exercise to open its card: the demo video with the muscles it works on top of it, then Description (how to do it, step by step, and tips), Progress (a chart of your heaviest set, your records and every workout you did it in) and Picking weight; tap the pencil on its right to open just that exercise, where you can adjust its reps and weight or replace it altogether. When you save, we ask whether the change is for this day only or for the whole plan - every day this workout is scheduled.

Once the workout is finished, it gets a card of its own - the same card every finished activity gets, whether you tracked it here or your watch recorded it. The activity's round icon sits next to the workout's name, and under the name are the kind of workout and the hours you trained (Gym workout · 07:12-08:04 under "Push A", for example). A workout you added afterwards for a past day shows no hours: we only know how long it took. Under that come its numbers, each with its own icon - time, volume and calories first, then exercises, sets and your average heart rate when it was measured. A number we do not have is left out rather than shown empty. A workout you tracked without a watch shows calories too: our estimate, worked out from how long it took and your weight, height, age and sex. The button at the bottom is See how it went. It opens the workout's summary on a screen of its own: the workout's name, and under it the activity's icon beside the kind of workout, the date and the hours you trained (such as "Gym workout · Oct 1 · 07:12-08:04"; just the date for a workout you added afterwards), then a card with your Total volume in large type and, under it, your exercises and sets, your time and your calories; under that card, if a watch measured your heart rate, a card with its curve over the workout, a dashed line across it at your average and, in one line under it, your average and your peak (when this phone holds too few heart-rate readings from the workout to draw a curve, the card shows those two numbers alone). Under them come the Muscle groups worked card - an athletic figure with the muscles you worked lit up and, beside it, a bar for each muscle - then, when the workout set a record, a card for each record with its medal, and every exercise you did with its sets at a glance, such as "4 × 8 · 80 kg". Tap an exercise to unfold each of its sets - reps, weight, the rest you actually took and the face you rated it with - along with its note and voice memos; See details under the sets opens the exercise itself: the demo video, the muscles it works and your history with it. The note you wrote at the finish and other voice memos close the screen, each only when there is one. Share workout stays at the bottom of the screen the whole time (see "Sharing your workout" below). Tap the X in the top-left corner to close the summary. An activity from Apple Health or Health Connect has See details instead, which opens everything your phone or watch measured. Any activity that arrived with a route - a run, a ride, a walk, an open-water swim - draws its map inside its card; tap the expand button in the map's corner to open the whole activity.

Editing a workout

To fix a workout you saved - a wrong weight, a set you forgot to log, the wrong exercise - open it with See how it went, tap the three-dot button in the top-right corner and choose Edit workout. The date you trained heads the screen, and under it are that workout's exercises and sets:

• Tap the name to rename the workout.
• Each exercise is a card with the sets you did: reps and weight, the face you rated the set with, and the rest you took after it. Tap the sets, or choose Edit sets under the exercise's three-dot button, to change them on one sheet: tap minus or plus or type the reps, type the weight, and tap the minus on the right of a set to remove it. Add set, on the card and on the sheet, adds one more. Closing the sheet with its checkmark does not save yet. To change how a set felt, tap the face beside its weight (a plain outline face on a set you didn't rate) and pick Light, OK, Hard or Very hard, or Not rated to clear the rating. The rest is shown as it was recorded and can't be changed here. An exercise always keeps at least one set: to remove the whole exercise, use its three-dot button. An exercise done for time works the same way: its rows are rounds (Edit rounds, Add round), and the sheet takes the time in seconds.
• Add exercise at the bottom brings in exercises from the library. The three-dot button on an exercise moves it up or down, replaces it or removes it - or press and hold an exercise and drag it to a new place.

The screen shows only what you actually did: the sets you ticked off, with warm-up sets marked W, and the exercises that have at least one. An exercise from your plan that you skipped is not listed; if you did it after all, bring it in with Add exercise. Your changes show on the screen as you make them, but nothing is saved until you tap the checkmark in the top-right corner. It stays grayed out until you actually change something. When you tap it, Workout saved appears and you stay on the editing screen, so you can keep correcting; the checkmark grays out again until your next change. The summary and the Workouts tab show the corrected workout straight away while it is saved in the background. Without a connection your changes wait on your phone and are sent once you are back online. Your statistics and personal records follow the corrected numbers on their own, quietly - an edit sends no record notifications. Badges follow your corrections too: an edit that pushes a number past a badge's threshold earns it - shown on the same badge screen as after a workout, once the save reaches our server - and one that drops a number below a threshold takes that badge back (see Achievements and badges).

If you go back without saving, we ask Discard changes? first: Keep editing returns you to your changes, Discard changes drops everything you haven't saved. If the server refuses your changes, Couldn't save workout appears at the top of the editing screen - if you've already left it, just open Edit workout again. Try again sends your changes once more and Discard changes returns the workout to its last saved version.

Edit workout is grayed out while the workout itself is still waiting to be sent, for example right after you finish one offline. Only a workout you tracked in hi.fitness can be edited - an activity imported from Apple Health or Health Connect can't.

Deleting a workout

To delete a workout you saved, open it with See how it went, tap the three-dot button in the top-right corner and choose Delete workout. We ask once before anything is removed: Delete workout again confirms it, Cancel keeps it. It can't be undone.

• The workout leaves your history and your statistics, and Workout deleted confirms it.
• The records it set go back to your previous best, and a badge your history no longer reaches without this workout is taken back too.
• If it checked off a day of your training plan, that day is no longer checked off.
• If the workout was saved to Apple Health or Health Connect, it is removed there too.

As soon as you confirm, the summary closes and the workout leaves your list straight away, with or without a connection. Offline, the only difference is when the deletion reaches our server: it is sent once you are back online. If the server refuses it, the workout comes back and you see Couldn't delete the workout. Only a workout you tracked in hi.fitness can be deleted - an activity imported from Apple Health or Health Connect can't.

Your warm-up

Workouts from your plan and free workouts open with a short general warm-up before your first exercise. It comes in two parts, listed above your exercises: Cardio warm-up and Joint warm-up. Do both, just one, or neither.

• Cardio warm-up raises your heart rate. At a gym it is five minutes of light cardio on whichever machine is free: a brisk walk or an easy jog, about 5-7 km/h on a treadmill, at a pace you can still talk at. At home it is a minute and a half of jumping jacks. Tap it to open the warm-up screen and set the length there before you start: - and + beside the time change it a minute at a time, from 1 to 20 minutes. The cardio starts only when you tap Start cardio. Your choice is remembered for next time, separately for the gym and for home.
• Joint warm-up is a chain of circles and swings from the neck down to the ankles, about five minutes, with no equipment. Tapping it shows every movement and how long it takes before you start.
• When the cardio ends, the app asks what comes next: Start training, or warm up your joints first? Tap Start workout to go straight to your exercises, or Joint warm-up to warm up your joints first. The joint warm-up then opens on its first exercise and waits for you to tap Start exercise, so you have time to get ready. The joint warm-up is optional. You can also start it on its own, straight from the list.
• Starting either part starts your workout, and the warm-up's minutes count toward your workout time.
• Each step is timed and moves on by itself. A part starts the moment you tap its start button, and each step follows the one before without a pause. You can pause the warm-up, and you can end it at any point - it never blocks your workout. Its last four seconds beep once a second and a longer beep ends it, as on the rest timer.
• It does not run on without you. If you leave the app or lock the phone in the middle of a step, the app stays on that step. Come back within half a minute of its end and it moves on to the next one; come back later and the step starts again. A warm-up you run from your Apple Watch keeps going on the watch.
• It is not an exercise and not a set. Your workout still shows the same number of exercises and sets it did before; the warm-up adds nothing to either.

A free workout gets the same warm-up. With no plan to take it from, it follows your answer to Where do you train? in the plan generator: the gym version if you train at a gym, the home version if you train at home, with or without equipment. If you have never answered it, you get the gym version.

Your exercise list

Tapping Start opens the workout on its exercise list: the workout's name and the plan it belongs to, roughly how long it takes, how many exercises and how many sets in total, a body showing which muscles the session works, and every exercise in its planned order with its picture, its sets and its reps.

• Tap any exercise to go into it and start logging. You do not have to begin with the first one - if the rack you wanted is taken, go straight to number four.
• Your workout time starts when you begin - with the warm-up if you do it, otherwise with the first set you save - not when the list appears. Reading the plan, opening an exercise to look at it, reordering or swapping something out costs you nothing on the clock.
• The body follows the exercises, not the workout's name. Swap a movement or add one and the highlighted muscles change with it. Bright lime means a muscle leads an exercise, the darker green that it assists.
• The body is yours. A woman sees a female figure, everyone else a male one. It follows the sex in More → Settings → Profile; change it there and the figure changes with it.
• The time under the name is an estimate. It is worked out from the planned sets and rests and rounded to the nearest five minutes; the warm-up is not in it. A free workout shows none.
• Press and hold a row to move that exercise up or down, replace it, or take it out of the session.
• The + in the top right adds an exercise from the library.

The list stays one tap away for the rest of the session - the back arrow at the top left of an exercise returns to it. Coming back never pauses or resets the clock. The back arrow on the list itself leaves the tracker, and that does not end a workout you have begun: it keeps running in the background, timer included - return to it from the In progress card. Changes you make before you begin are kept for that day's workout until the day is over: leave, open another workout, come back to this one and they are still there. The same workout on another day of your plan opens as written. To go back to the plan as written, tap the undo arrow at the top right before your first set.

A free workout opens on this list too: the exercises you picked, with the warm-up above them. It shows no plan and no estimated time, and its clock starts the same way, with the warm-up or your first saved set. Leave it before your first set and it is kept until the end of the day: start a free workout again and it comes back on its list.

Logging your sets

The current set sits in the highlighted card at the bottom of the screen:

• Tap Reps to choose a whole number on the wheel; each change is saved immediately, and Done only closes the sheet. Tap Weight to type a value; the existing number is selected, so your first digit replaces it instead of being appended. Weight is shown in your preferred kg or lb unit. On exercises with two dumbbells the field is called Weight of one dumbbell, and with two kettlebells Weight of one kettlebell: you enter the weight of one of them.
• Tap Save set to log it and start your rest. The badge on the button shows which set you are saving.

Where your plan sets no target and you have no history for a movement, reps and weight show a dash rather than a zero - there is nothing to match, so just enter what you did.

On a bodyweight exercise such as push-ups, the planned reps show as 10+: a target you can go past, not a number you have to stop at. How to pick the weight or the reps is part of the exercise's description: tap Details under the exercise name and open Picking weight (on a bodyweight exercise, Picking reps). If your plan was made by the generator, the advice is for its goal; otherwise, for example in a free workout, two buttons at the top switch it between Muscle growth and Strength, and it starts on muscle growth. The first time you do an exercise, it opens with three steps for that first session. Then come three rules for picking the weight, and the Warm-up set: once you have done the exercise before, it suggests one, such as "about 6 × 30 kg" - half your heaviest working set from last time, rounded to 2.5 kg (5 lb), for as many reps as your first set then. How to log the weight is a row you can unfold: the total you lift, with the bar counted (a standard Olympic bar usually weighs 20 kg), one dumbbell rather than the pair, and the stack value on a machine. Total volume then counts both dumbbells, and on one-arm or one-leg exercises the other side too, because reps are counted per arm or leg.

The list above is a table, and its numbers are printed rather than typed into. Tap a reps or weight value to correct it - the keypad opens on that set without moving you off the one you are on, so you can adjust a later set's plan before you get to it. The right-hand column of each row shows what you did at that position the last time you trained the exercise, with the face you rated it with, in quieter type so it can never be mistaken for today's number.

You work the sets in order: finishing one is what takes you to the next. A set you have not done yet can be opened by tapping its row - that is how you get back to the set you still owe after reading through the ones you have logged - but it cannot be ticked off or swiped done until you are on it, and its planned numbers can be corrected at any time. A set you have already saved is different: tap its row to bring it back into the card below and change anything about it. Once every set of an exercise is logged, no row is selected any more - the card below reports the exercise as complete, and tapping any row is what opens it. Your changes are kept as you make them, so the button simply reads Done and hands you back to that report: correcting a set never moves you to another one and never ends a rest that is still running. Add set puts an extra one at the end. To remove a set, swipe its row to the left; to change the order, press and hold a row and drag it up or down.

Warm-up sets

Separate from the warm-up above, the first exercise for each muscle group in a workout also offers one optional warm-up set: a lighter set, about half the weight of your working sets, before them. It sits at the top of the set list, marked with a W instead of a number, and it is the first row selected when you open that exercise. Once you have done a set for a muscle group, the next exercise for the same group opens without a W row, because those muscles are already warm: after the bench press, the incline press starts straight with set 1. Want one there anyway? Add a set, tap its number to make it a warm-up set and drag it to the top. To skip a W row, just tap set 1 and save that instead - nothing asks you to confirm, and the W row quietly steps aside for the rest of the exercise. If you want more than one, use Add warm-up set while the W row is selected; each one wears the same W. A saved warm-up set starts your rest like any other set and shows up in your workout history, but it never counts toward your sets, your volume or your records. A workout in which only warm-up sets are done can't be saved: Finish workout then offers only Discard workout, until you complete at least one working set.

Tap the W, or a set's number, to switch that set between a warm-up set and a working set - this also works for a set you have already saved. You can drag a warm-up set anywhere in the list, but a saved workout always lists warm-up sets first.

Timed exercises

Exercises done for time rather than reps - the elliptical, a rowing machine, a plank - show a timer at the bottom of the screen instead of reps and weight. Tap Start: with a target it counts down, beeping over the last seconds like the rest timer, then keeps counting past it; with No target it counts up like a stopwatch. To set or change the target, tap the time (or Target) and pick it on the wheel, up to an hour, even while the timer runs. Done logs the time and starts your rest; tap a logged time to correct it. For rounds, such as 5 × 1:00 on the jump rope, tap Add round: each new round takes the same target and rest, and Start on the rest timer begins the next one right away. Changing a round's target also changes the rounds still to come that had the same target. Start also starts your workout if it has not begun yet, and a running timer counts as activity, so the workout does not pause itself. The timer runs on your phone, not on your Apple Watch.

Peeking at the demo video

The video playing behind the workout is the demo clip for the current exercise. To get a clear look at the movement, grab the small handle at the top of the sets card and pull down: a haptic tick confirms that the card is attached to your finger, the card slides out of the way and the top of the screen fades so the clip shows through. Let go and everything springs back into place.

The video keeps playing while your music does. Your Spotify album cover is not on the video any more - it tints the card the sets sit on, so you get the movement and the record you picked at the same time.

Rating how a set felt

You rate a set after you have saved it, while the rest timer runs - that is the minute you have to think about it, and the card you save from stays about the two numbers you are entering. The rest timer carries one cell: it shows the face you picked, or a plain outline face and Rate set while a set is still unrated. Tap it and all four open. The same cell is on the card when you tap a set you have already saved, so going back to rate one later works the same way:

• 😄 light - you had plenty left
• 🙂 OK - it went as expected
• 😤 hard - a genuinely tough set
• 🥵 very hard - at or near your limit

A set starts unrated and stays that way until you say otherwise: an unrated set is never counted as "normal", neither in your summary nor in what your trainer reads. The face stays on the set row, so you can see at a glance how each set went. Repeating the same weight does not carry the previous rating over either - the third set at 25 kg is rarely the first one.

Ratings feed your session summary and help your trainer see where a weight is too light or too heavy.

You can rate from your Apple Watch too. Right after you save a set there, the watch asks "How did it go?" for about five seconds - tap a face to rate the set, or tap Continue (or simply do nothing) and the set stays unrated while the watch returns to the rest countdown. During the rest you can still rate the set, or change your mind, on the set screen: tap the face you mean - it lands on the same set in the phone's tracker - and tap it again to take the rating back. You can also fix the saved set's reps and weight right there: tap the small value cards under the faces while the rest runs.

Voice memos

Mid-workout is a bad time to type. An exercise note can be spoken instead, and the recording is kept with the workout so you can play it back later.

Tap Note under the exercise name, then Add voice note, and tap Stop when you're done. The recording collapses into a single line with a play button and its length - tap it to listen back, press and hold it to replace or delete it. A note can have both text and a recording, or just one of them. An exercise that carries one shows a small blue dot on the Note button, so you can see at a glance where you left it.

Recordings are made on your phone, so they work with no signal - you can record and replay them in a basement gym. They upload on their own once the workout has been saved and you have a connection, and they show up under Voice notes when you open the finished workout from your history.

Open Note on an exercise you have written about before and your last five notes sit under the field - swipe sideways through them to see the date, the workout, what you wrote and a play button for that day's recording. They are read-only: the point is to see what you learned last time before your first set, not to edit your history. A small blue dot sits on the Note button once you have written or recorded something for this exercise in this workout, so you know there is something behind it without adding another row to the workout. Notes from earlier sessions do not light it - they are still here under the field, but the dot is about today.

Rest timer

Saving a set starts the rest countdown at the bottom of the screen. From there:

• Next set takes you straight to the following set.
• Next exercise appears once an exercise is done - or Finish workout on the last one.

You don't have to wait: the next action is always available, and the timer lets you know when rest is over. When it reaches zero the countdown is replaced by Rest over and a short nudge to get you moving. Over the last four seconds the phone also beeps once a second, and a longer beep marks zero. The beeps turn your music down for a moment instead of stopping it. On iPhone they also sound when the phone is on silent; on Android a phone on silent or vibrate stays quiet. If the rest ends while the app is in the background or your phone is locked, coming back gives you one short vibration and no beeps. A new personal best is marked with a 🏆 on the set's own row the moment it lands, and stays there for the rest of the session.

Next set ends the break for you. There is nothing to confirm and nothing to close: pressing it is you saying the rest is over, and the time you actually took is written onto the set it followed. Looking around does not end it, though - tap some other row while the countdown runs and it keeps going beside Save set at the bottom of the screen, and that button reads Finish rest first, so a break you are still taking is never ended by a stray tap. Press and hold the timer, slide to +30 s, and release to extend the rest without keeping a permanent extra button on screen. The set and rest controls have the same height, so the set list does not jump when you save. The rest is recorded when you save the next set. The list does not run ahead of you while it counts down: the row you are about to do lights up when you press Next set, not before, so the break stays about the set you have just finished.

Between exercises

The break after an exercise's last set is a different moment, and it looks like one: Exercise complete! and how many sets you logged. Under it is the same row as between sets - the cell that rates the set you have just finished, and Next exercise (or Finish workout on the last one) - and under that Back to exercise list. The countdown keeps running beside it, so reading what is coming costs you nothing.

Next exercise takes you straight there - with the rest still running. You get the clip, the sets and last session's numbers while the countdown stays in the compact bottom rail, which is what the rest of that minute is for: reading what is next and setting the first weight. The timer stops when you save that first set, not when you arrive.

Rest times

Your rest is measured for you: the countdown starts when you save a set and the real length is written onto that set when you save the next one. A break under five seconds is not counted as one. You will see them all when you open the finished workout - a rest column beside the reps and weight.

They are not shown while you train, and there is nothing to fill in: a rest is a measurement of the set you just did, not a decision waiting for you between two rows.

Workout status on your iPhone

While a workout is active, supported iPhones show the current exercise and set in the Dynamic Island and on the Lock Screen. During a rest, the compact Island switches from exercise progress to the live countdown. Press and hold the Island to see the exercise name, workout progress, and rest countdown. Tap it to return straight to the tracker.

It follows the workout even when hi.fitness is in the background. Finishing or cancelling the workout removes it automatically. Exercise artwork is cached for offline use; if it is not available yet, a workout icon appears instead.

It also shows how long you have been training, and switches to Workout paused if a forgotten workout pauses (see below).

Live heart rate from Apple Watch

When the heart-rate bubble is not receiving live readings, tap it to start the session on your Apple Watch. While readings are live, tap the bubble again and confirm that you want to stop heart-rate tracking.

This stops only the Watch sensor - your workout on the phone continues. If the Watch is unreachable, the stop request is queued and takes effect when it reconnects.

Training from your Apple Watch

You can run a whole workout from your wrist, with your phone in a locker or in your pocket. Open hi.fitness on the Watch and you get two buttons: Workouts and Nutrition.

Workouts lists the sessions from your plan. Pick one and the Watch starts it. From there the screens swipe sideways, in the order you train in:

• Media - Apple's system playback controls for whatever is playing.
• Exercises - every exercise in the session with its picture, its name, and how many of its sets are done. Tap one to jump to it.
• Set - the exercise picture and name, the set you are on, and your reps and weight.
• Rest - the countdown, with the next set underneath.
• Summary - how far you are, and Finish workout.

To change reps or weight, tap the number: it lights up and the Digital Crown changes it as you turn. There is nothing to confirm - the value is saved as soon as you look away. Tap Set 2 of 4 above the numbers to see every set of the exercise and jump to any of them, which is how you go back and fix one you have already saved.

Leaving is the X in the top corner, and it offers two different things. Stop only ends the measuring on the watch - heart rate stops, and a workout running on your phone keeps going. Discard workout ends the training and deletes it on both devices. A workout that exists only on your Watch says so before you discard it: there is no other copy to fall back on.

Your plan reaches the Watch from your phone, so open hi.fitness on your iPhone once after installing. After that the list works with no signal. The exercise clips travel with it, so the demo video plays on your wrist with no signal either.

On your watch face

Add the Workout complication to a watch face and today's training is one tap away. It lights up in the hi.fitness lime when a workout is waiting for you, fills in as you save sets while one is running, shows a green tick once the day's workout is done, and stays gray on a rest day.

Tap it: with a workout running you land straight back in it, otherwise you get your workout list with today's session at the top, marked Today. Opened this way the list fills the whole screen: there is no close button, because pressing the Digital Crown takes you straight back to your watch face. Add it the way you add any complication - press and hold the watch face, tap Edit, choose a complication slot and pick hi.fitness.

Starting on your phone, finishing on your Watch

The two devices are one workout, not two. Start on your phone and the Watch joins the same session; start on the Watch and your phone picks it up when it is back. Whichever device you touch last is the one that is right.

That includes the case this was built for: if your phone dies mid-workout, keep going on your Watch. Every set you save is written to the Watch itself before anything is sent, so the workout survives a phone that is out of battery, out of range, or switched off. Finish it on your Watch and it is saved there and waits - the home screen shows it is waiting to sync - and it uploads on its own as soon as your iPhone is back. Nothing is duplicated, and nothing older overwrites it. And finishing on the Watch does not cost you the celebration: the next time you open hi.fitness on your phone, it shows the same records screen you would see after finishing there, calories included.

The only thing that would lose it is deleting the app or erasing the Watch before it syncs. A flat phone, a restart, a lost signal, or closing an app will not.

Music controls on Apple Watch

Swipe right from the set screen (past the exercise list) to open Apple's system playback controls. They control the current or recent audio source on your Apple Watch or paired iPhone, not only Spotify.

Coach nudges

If your rest has been over for a while and you haven't touched the workout, the app gives you a gentle "Ready for your next set?" - like a trainer would, and only when you've actually drifted off, never during the rest itself:

• In the app, the heart-rate bubble shows the reminder with a light tap, and only while your heart rate says you're not already working.
• In another app - watching a video, changing your music - hi.fitness sends a single notification instead. Tap it to come back. The app asks for notification permission once, at your first rest; if you decline, this stays off (you can change it anytime in your phone's notification settings).
• On your Apple Watch, with the watch workout running, the reminder arrives as a tap on your wrist with the same message under the timer - handy when your phone is in a locker. When the watch is on your wrist, it takes over and your phone stays quiet.

Logging a set, adjusting the rest, or finishing the workout clears the reminder on every device.

Forgotten workouts pause by themselves

Closed the app mid-workout, or started one just to try it? The workout won't keep counting for hours:

• After 5 and 10 minutes without activity you get a Still training? notification. Logging a set, or just opening the app, counts as an answer and starts the count again. Tap the notification to go straight back to your workout.
• After 15 minutes without activity the workout pauses by itself. The clock stops at your last activity, so the idle minutes never count toward the workout's time. The Lock Screen, the workout notification and your Apple Watch show it as paused.
• When you come back, the tracker asks what to do: Finish and save saves the workout with the time at which it stopped, Discard workout throws it away, and closing the question lets you carry on training. Either way, the paused time is left out. On Apple Watch you can resume right from your wrist.

Exercise details, history, and swapping

The buttons under the exercise name, left to right:

• Details - the exercise demo video (tap for full screen) with the muscles it works on top of it, its Description - how to do it, step by step, and tips - and next to it Picking weight or Picking reps (see above).
• History - your progress in this exercise. A chart of your heaviest set in each workout: hold a finger on it or slide along it to see that day and that set, and pick 3M, 6M, 1Y or All under it for the stretch of time it shows (the longer ones appear as your history grows). Then your Personal records, each with the day you set it (Show all records adds the rest, and your best weight for each number of reps), your Totals once you have done the exercise twice, and every workout you did it in, newest first under its month, with each set on its own line - Show all lists them all. The set you are on now is highlighted in each workout, so you can see what you are trying to beat, and a trophy marks the workout a record came from.
• Note - a note for this exercise, typed or spoken.
• Swap - replace the exercise in this workout. If you already logged sets, you can keep them and replace just the remaining sets. The replacement list leads with the closest matches - the same kind of movement on similar equipment, so a machine fly is offered another fly rather than a bench press - and the rest of the muscle group sits below it. Your plan does not change unless you say so when the workout ends (see Keeping your changes in your plan).
• Remove - take the exercise out of this workout. We always ask first, and if you have already logged sets we say how many go with it.

The row scrolls sideways when the buttons do not all fit, so swipe it to reach the last ones.

Tap the back arrow at the top left to return to your exercise list - the Exercise X of Y beside your workout time is a label, not a button: press and hold a row to move, swap or remove that exercise, or add another one. Add exercise opens the library - search, or filter by muscle group or equipment. A row of pills sits under the search field: tap a muscle group to see only its exercises (one group at a time, and a second tap takes it off), or Mine to see only the exercises you created or your trainer shared. The button beside the search field opens Filters with your equipment. It asks which kit you want to use, and leaves only exercises that use it and need nothing outside your pick: tick Dumbbells alone and the dumbbell bench presses stay hidden, because those need a bench as well. Bodyweight exercises are not in that answer either - a push-up uses no dumbbells - so they have their own shortcut, Bodyweight only, for a session with no kit at all. Your own exercises stay on the list whatever equipment you tick. A number on the button says an equipment filter is on, and a line above the list says how many exercises are left. Your equipment is remembered for next time (a home gym is the same tomorrow) while no pill is on when you open the list again. Can't find what you need? Create your own exercise with a name and a primary muscle, and keep logging.

During a free workout, the library also shows exercises tuned to your workout. It considers the exercises you have added, the sets you completed, how they felt, movement variety, muscles already involved and your recent workouts. Close copies are moved down once an area has enough work. When the session already has enough useful volume, it may suggest finishing instead. These are suggestions only - you can always search for and add any exercise.

Finishing and records

Tap the checkmark button in the top-right corner to review the session: a card with your Total volume in large type and, under it, your exercises and sets, your time and, when a watch measured them, your calories; under that card, if a watch measured your heart rate, a card with its curve over the workout, a dashed line across it at your average and, in one line under it, your average and your peak (when the watch took too few readings to draw a curve, the card shows those two numbers alone); then the Muscle groups worked card - the athletic figure from the start of the workout with your muscles lit, and beside it a bar for each muscle, the Primary muscles first and the Secondary muscles after them - then, if you have supplements set for after training, the list of them to tick off, with a note on when we will remind you about any you leave unticked, and every completed exercise with its sets at a glance. Tap an exercise to unfold each of its sets - reps, weight, the face you rated it with and the rest you actually took - along with its note and voice memos. Neither the time nor the calories are typed in: the time is the app's own clock, and the calories are the ones a watch measured during the workout, so without a watch the card shows none. Once you save a workout without a watch, it gets estimated calories, worked out from how long it took and your weight, height, age and sex: you see them on the saved workout, and if you save workouts to Apple Health or Health Connect, they go there with it. The time stops the moment you tap the checkmark button, so looking the summary over does not make the workout longer. The workout is not saved yet at this point: tap Save workout at the bottom once you have looked it over. Your elapsed workout time is shown right next to the checkmark button while you train, so you always know how long you have been at it.

Unless a planned workout is fully done, that button first asks what you would like to do: Finish and save moves on to the review. Close the sheet to keep training, or tap Discard workout at the bottom and the workout won't be saved.

Keeping your changes in your plan

If you swapped, added, removed or reordered exercises in a workout from your plan, saving it first asks one question: Save exercise changes to your plan?

• Save to plan - your plan takes this workout's exercises on every day the workout is scheduled. A swapped exercise keeps the sets, reps and rest your plan had for it; an added one comes with what you did. If your plan uses a workout from the hi.fitness library, your plan gets its own copy first and the shared original stays untouched.
• Only this workout - the change stays in this workout's record and your plan stays as it is.

Discarding the workout asks the same question, so a swap you meant to keep is not lost with the workout. There the answers are Save to plan and Don't save, and the workout is discarded either way: Don't save drops the change along with it. It is asked once per workout, and never when the exercises match your plan, for a free workout, or for a workout saved or discarded on your Apple Watch. Changing reps or weight never asks: it does not touch your plan. Without a connection your answer waits on your phone and is sent once you are back online. If your plan was changed in the meantime, the update is not applied and your plan keeps the newer version.

Saving opens a confirmation screen in two steps. If the workout earned you a new badge, you first see just the badges: each one shows its name and what it counts. Swipe the big medal, tap the arrows beside it, or tap one of the small medals below to move between them, and Next takes you to Workout saved. If the workout earned no badge, the screen opens straight on Workout saved. This step shows the session's numbers - time, volume, exercises and sets, as on the review - and under them, if you set any, your personal bests in one card, one row per exercise: the new result and what it beat, and for a record of the whole workout its name, Workout volume. It closes with Go to dashboard, and the X in the corner closes the screen at either step. Both steps also carry a Share workout card, so you can post the session right away. Your first workout sets no records: it is the starting point you compare the next ones with. If you saved without a connection, only your personal bests appear: badges are worked out once the workout uploads, and wait for you the next time you open Statistics. Either way, the workout lands in your training history and counts toward your statistics and records.

Sharing your workout

Share workout turns a saved session into an image sized for a story. Tap it on the confirmation screen right after saving, or come back to it later: open the workout with See how it went on the Workouts tab and tap Share workout there. Either way it opens one screen: the image, ready to share as it stands, and around it everything you can change. Each change shows on the image at once.

• What it shows - swipe the image left or right. The whole workout comes first; when the workout set a record for volume, or a personal best in an exercise, each has its own image after it. For an exercise it is your heaviest record of that workout, or your most reps when no weight record was set. A record for an exercise names it on the image and shows the weight with its reps, such as 5 × 140 kg, or just the weight when it is your best for a single rep, such as 150 kg.
• Style - every image comes twice, side by side: a fuller one, then a lighter one. Both lead with one result: the record or, for the whole workout, the volume you lifted (your sets in a bodyweight workout). The fuller one adds the workout's name, your sets and your exercises; the lighter one keeps the text to the result and one line under it. The dots on the image show which one you are on, and the edge of the next image shows at the side: tap it to bring it in.
• Background - the row under the image. It starts with the camera, which takes a new photo, and the picture icon, which opens your gallery; your own photo then appears right after them. Then come the ready backgrounds. The first, already selected, is the hi.fitness background: it shows a figure, front and back, with the muscles from this workout lit up - bright lime for a muscle that led an exercise, darker green for one that assisted. After it come five gym photos. On a photo the image shows your result without the figure.
• Where it goes - tap Share at the bottom and pick a place. Instagram or Facebook opens the image straight in that app's story, ready to post - you can add stickers or mention someone there. Copy puts the image on your clipboard, so you can paste it into any chat or post. More shows every other app your phone offers, such as WhatsApp or Messages. Instagram and Facebook appear only when the app is on your phone.

A run, a walk, a ride or any other activity can be shared the same way. Open the activity from its card on the Workouts tab (or from Statistics, or from a badge) and tap the share icon at the top right. The same screen opens, made for that activity. The image leads with the distance, with the time and your pace under it - your ascent for a hike, your speed for a ride. When the activity has a route, it is drawn as a lime line over the photo, in two versions you swipe between: large in the middle, or small beside the distance. An activity with no distance, such as a yoga class or a match, shows its time, with calories and average heart rate under it. The backgrounds are photos of that kind of activity, or your own photo; an activity has no hi.fitness background.

Your photo and the image stay on your phone - nothing is uploaded to hi.fitness. Tap the X to close without sharing.

Offline and interruptions

The tracker is built to keep working without a connection:

• Progress is saved on your phone after every action. If the app closes, your battery dies, or your screen locks mid-set, nothing is lost - reopen the app and the workout is right where you left it.
• Leaving the tracker keeps the workout in progress. Back on the dashboard, the workout card shows an In progress badge with your set count and elapsed time - tap Continue to pick up exactly where you left off. The same card sits at the top of the Workout tab on today, and while it is there today's start card steps aside - one workout to continue, not two to choose between. Move the day rail to another date and the card is not shown: a workout in progress belongs to today, and that day's plan reads exactly as it normally would. Discard the session from that card and the planned workout comes back.
• Saving works offline too. Finish and save as usual; you'll see "Saved on this phone - it will sync when you're back online", and the app uploads the workout automatically the next time you have a connection.

One session runs at a time: opening the tracker while a workout is in progress always resumes that workout.