Cardio
Cardio is runs, rides, rows, swims, walks, classes and anything else that is conditioning rather than lifting. It opens on three cards.
| # | Card | What it opens |
|---|---|---|
| 1 | Cardio plan | This week’s cardio, on your program’s own days. |
| 2 | Today’s cardio | Today’s session, with the timer. The highlighted card. |
| 3 | History | Past sessions and how they are trending. |
Cardio lives on your program days
Section titled “Cardio lives on your program days”There is no separate cardio plan to keep in step with your training plan. Cardio sits on your program days, next to that day’s workout — one plan, one calendar. The same session shows on Today’s workout and here; it is one session, not two, and logging it in either place logs it once.
The Cardio plan page
Section titled “The Cardio plan page”The week, day by day:
- Planned and done, so you can see the week at a glance.
- Missed sessions, each with Keep or Reschedule.
- Add cardio on today and on every day still ahead.
If a trainer coaches you, they add cardio to your program days — you can still start any cardio yourself, any time. If you train on your own, Add cardio to a program day takes you into the program.
You do not need a program to use this page. Cardio planned here needs none.
Today’s cardio
Section titled “Today’s cardio”Each planned session is a card with its Target (“30 min”, “5 km”, or Open) and its Status, and a Start with timer button.
With nothing scheduled you get “No cardio planned today”, and two ways on:
- Start any cardio — the full catalogue, any activity, any time.
- Plan today’s cardio — put one on today first.
On a rest day it says so, and adds that easy movement still counts.
Starting any cardio
Section titled “Starting any cardio”Start any cardio opens the catalogue — around fifty activities, grouped by kind rather than thrown into one long list: running and walking, cycling, swimming, rowing, court and field sports, studio and class work, and so on. Activities you have done recently are surfaced first. Each activity asks only for the numbers that make sense for it: a swim asks for pool length and laps, a ride asks for distance and speed, a class asks for duration.
During the session a stopwatch ring runs, and you can enter or correct any metric before you save.
What the app works out for you
Section titled “What the app works out for you”Under the numbers you type sits “Worked out for you” — things the app can derive rather than ask you for:
- Pace, from distance and duration.
- Swim distance, from pool length × laps.
- Calories per minute, from the session’s energy.
Calories burned are always calculated on our side from the session, your profile and the activity — never taken from a number typed in the app.
Heart-rate zones and the session analysis
Section titled “Heart-rate zones and the session analysis”Save a session and you get an analysis: the session’s intensity, the primary training zone, what that zone means, how it compares with the last time you did the same activity, and whether enough of it fell in the zones that serve your goal.
Zones are a share of your maximum heart rate, estimated as 220 − your age. If you have recorded a resting heart rate, the more accurate heart-rate reserve method is used instead.
| Zone | Name | % of max HR | What it is |
|---|---|---|---|
| 1 | Warm-up | 50–60% | Prepares the body for exercise and supports recovery. |
| 2 | Fat-Burning | 60–70% | Moderate work where the body leans more on fat for energy. |
| 3 | Aerobic | 70–80% | Builds cardiovascular endurance. |
| 4 | Anaerobic | 80–90% | Builds power, speed and performance. |
| 5 | Maximum | 90–100% | Close to your limit — short bursts only. |
The zone breakdown bar
Section titled “The zone breakdown bar”If your watch or chest strap reported how long you spent in each zone, you also get an Actual Heart Rate Zone Breakdown — a coloured bar, tappable zone by zone, marked “From your device”.
That bar only ever appears when a device supplied real zone percentages. An average heart rate on its own gives you a primary zone and an estimate, clearly labelled Estimated — the app will not invent a breakdown it does not have.
History and trends
Section titled “History and trends”History carries two ways onward at the top:
- See progress — trends, records and your journey.
- Share a card — sessions, weeks and goals, as a share card.
Under them: this week at a glance (sessions, active minutes, kcal), a week-on-week read per activity — the calendar says what happened on a day, this says whether it is going anywhere — then the calendar, reaching back to your first ever session, and the list of recent sessions.
Open any session to read its full analysis again, correct a metric, or delete it.
Offline
Section titled “Offline”Cardio logs offline and syncs when you reconnect — see Working offline.