# Gentler Streak --- ## Understanding Your Activity Path ### How to Change the Activity Path Date Range View # How to Change the Activity Path View This guide shows you how to adjust the view of your Activity Path graph. Changing the view helps you analyze your fitness trends over different time periods, from a single day to a full month, allowing for a better understanding of your body's readiness. 1. On the main screen, locate the heading above the **Activity Path**. 2. Tap the **Activity Path View** icon, which looks like three squiggly lines, located at the top right of the section. 3. From the menu that appears, select your preferred view: **Today**, **10 Days**, or **30 Days**. The Activity Path will update automatically to reflect your selection. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/e719f3760a54e235c3e0e84b85528afccd294251571de76e46140d2bb0c91d06_dac185fd.webp) ## Summary This article explains how to change the date range of the Activity Path graph. You can switch between views for today, the last 10 days, or the last 30 days to better understand your short-term readiness and long-term fitness patterns. ## Related - [What is the Activity Path?](/understanding-your-activity-path/what-is-the-activity-path) - [Interpret the Activity Path graph](/understanding-your-activity-path/interpret-the-activity-path) - [Set your current status (Active, Sick, Injured)](/understanding-your-activity-path/how-to-set-your-activity-status-active-sick-injured-on-a-bre) --- ### Interpret the Activity Path # Interpret the Activity Path The Activity Path is the central visual on the Streak tab of the Gentler Streak app. It provides an at-a-glance overview of your fitness readiness, helping you understand if your body is ready for a challenge, in need of rest, or maintaining a good balance. ## Reading the Activity Path It consists of a green band, which represents your **Activity Path**, and a white dotted line, which shows your actual activity level over time. Your goal is to keep the white line within the green path. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/54b7a76dfba11f0141293389ec4ecf56f008397350a55d25882af96ee6bfd3f2_2e6db374.webp) - **Upper (dark green) part of the path:** If your position on the Activity Path is near the top of the green area, it indicates you are approaching the edge of your healthy activity levels. The app will likely suggest rest or a light, active recovery workout. - **Middle part:** Being in the middle of the path means you have found a good balance between your workouts and recovery. - **Lower (light green) part of the path:** If your position on the Activity Path is near the bottom, it suggests your body is well-rested and can handle a more intense workout if you choose. ## Understanding the Daily Message Directly above the Activity Path, you'll find a daily message, such as **"Kudos for Taking Action."** This text interprets your current position on the Activity Path and offers straightforward advice. It contextualizes the data, letting you know if you are well into your path, could push for more, or should consider taking it easy. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/8e5544bf7088c557a2d6cbf175be749b7fb4f9e3ccf0bcee3f37088824411bc8_69812689.webp) ### Tips for Using the Graph - Check the graph daily to make informed decisions about your workout intensity. - Use the path's position to plan your week, balancing more challenging days with recovery days. - A consistently dipping line might indicate a need for more activity, while a line that frequently touches the upper edge may be a sign to incorporate more rest. ## Summary This article explains how to interpret the Activity Path, a key feature for balancing your fitness. You learned how the green band represents your optimal workout range and how the white dotted line tracks your actual activity, helping you avoid both undertraining and overtraining. ## Related - [What is the Activity Path?](/understanding-your-activity-path/what-is-the-activity-path) - [Change the Activity Path date range view](/understanding-your-activity-path/how-to-change-the-activity-path-date-range-view) - [Find and understand your daily recommendations](/daily-workout-recommendations/how-to-find-and-understand-your-daily-workout-recommendation) --- ### How to Set Your Activity Status (Active, Sick, Injured, On a Break) # How to Set Your Activity Status (Active, Sick, Injured, On a Break) Letting the app know when you're sick, injured, or just taking a break is crucial for receiving appropriate recommendations. This guide shows you how to update your current fitness status. This ensures your Activity Path and daily suggestions adapt to your body's needs for rest and recovery. 1. From the main **Streak** tab, scroll down to the **More Recommendations** (**Today's Recommendations**) section and tap any suggested workout. 2. On the **Go Gentler** screen, tap the **Status** button in the top-left corner. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/173cf640d5e6fb614d2755430dffac8f1ba55d5243d6020eef81698834b7d5e0_6f92dc3c.webp) 3. In the **Set Status** window, select the status that best describes your current condition: **Active**, **On a Break**, **Sick**, or **Injured**. The app will automatically save your choice. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/bc7052d12cb2ef48b668f568d5458eb6c86be8e73d5492d909bce5e062e451c9_e9473e8e.webp) ## Summary This article explains how to set your current fitness status within the app. By updating your status to reflect if you are active, on a break, sick, or injured, you let Gentler Streak know if you're ready to work out or need a break to recover. ## Related - [What is the Activity Path?](/understanding-your-activity-path/what-is-the-activity-path) - [Find and understand your daily recommendations](/daily-workout-recommendations/how-to-find-and-understand-your-daily-workout-recommendation) - [Interpret the Activity Path graph](/understanding-your-activity-path/interpret-the-activity-path) --- ### What is the Activity Path? # What is the Activity Path? The **Activity Path** is your personalized, visual guide to balancing fitness and recovery. It analyzes your workout history to recommend an optimal daily activity range, helping you make consistent progress without overtraining. ## What the Activity Path Is The Activity Path is represented by the green shaded area on your home screen. It creates a personalized training zone for each day, guiding you on how much activity is just right for your body. The white line graph running through it shows your activity levels over time, allowing you to see how your efforts compare to the recommended path. - **Optimal Zone:** The green shaded area is your ideal range for activity. Staying within this zone means your workouts are effective and sustainable. - **Lower (light green) part:** The bottom edge of the path represents the minimum level of activity needed to maintain or build fitness. Falling below this consistently may indicate undertraining. - **Upper (dark green) part:** The top edge warns against pushing too hard. Consistently going above this line suggests a risk of overtraining, which can lead to fatigue or injury. ![]() ## Why the Activity Path Matters The Activity Path helps you move away from a rigid, one-size-fits-all fitness plan and embrace a more intuitive approach. It takes the guesswork out of your training by telling you when your body is ready to be pushed and when it needs to focus on active recovery. By listening to these data-driven suggestions, you can build sustainable habits, prevent burnout, and achieve your long-term fitness goals more effectively. ## How the Activity Path Works Your Activity Path is dynamic and uniquely yours. It is not a static goal but a fluid recommendation that adapts daily based on your body's signals. The app calculates the path by analyzing a balance of your recent workouts (considering their intensity, duration, and frequency) and your overall recovery. Your manually set status—such as Active, On a Break, Sick, or Injured—also influences the path to ensure its recommendations are always relevant to your current condition. ## Summary This article explains the Activity Path, a personalized visual guide for balancing your exercise and recovery. It details how the path's upper and lower boundaries help you avoid overtraining and undertraining, ensuring your fitness journey is both effective and sustainable. ## Related - [Interpret the Activity Path graph](/understanding-your-activity-path/interpret-the-activity-path) - [Change the Activity Path date range view](/understanding-your-activity-path/how-to-change-the-activity-path-date-range-view) - [Set your current status (Active, Sick, Injured)](/understanding-your-activity-path/how-to-set-your-activity-status-active-sick-injured-on-a-bre) --- ## Reviewing Your Activities ### How to Log Perceived Exertion for a Workout # How to Log Perceived Exertion for a Workout For most workouts, the impact a workout has on your body gets automatically calculated accurately using your heart rate and duration. The only workouts where it doesn't are strength workouts and some other anaerobic workouts, where the heart rate doesn't reflect the work the muscles are doing. For those workouts, we suggest changing the RPE manually. Logging how a workout felt—your Rate of Perceived Exertion (RPE)—helps the app personalize your Activity Path and provide more accurate recommendations. This guide shows you how to add an RPE rating to a completed workout. You will need at least one previously logged activity. 1. From the main screen, scroll down to the **Past Activities** section and tap the workout you want to rate. 2. In the workout summary, scroll to the bottom and tap the plus icon next to **Perceived Exertion**. 3. On the **Perceived Exertion** screen, drag the slider to match how the workout felt. The app will display a description (e.g., Light, Moderate, Hard) for each level. 4. Tap **Save** to add the rating to your workout summary. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/139d88844c258ab303d3e129e0ea2234bd2c43af4376b022947024d4038b3bea_a50cbcef.webp) ### Tips If you're unsure how to rate your effort, tap **How To Self-Assess** on the Perceived Exertion screen for detailed instructions on what each level means. ## Summary This article provides step-by-step instructions on how to log your Rate of Perceived Exertion (RPE) for any past workout. By adding this subjective feedback, you enhance the app's ability to understand your body's response to exercise, leading to more tailored and effective future workout suggestions. ## Related - [Understand your workout summary and metrics](/reviewing-your-activities/understand-your-workout-summary-and-metrics) - [Find your past activities](/reviewing-your-activities/how-to-find-your-past-activities) - [Edit a workout's title, notes, or photos](/reviewing-your-activities/edit-a-workouts-title-notes-or-photos) --- ### How to Find Your Past Activities # How to Find Your Past Activities This guide shows you how to find and review your completed activities. Accessing your workout history is a great way to track your progress over time, view detailed performance metrics, and see how far you've come on your fitness journey. 1. On the main screen, scroll down past the **Wellness** section to find the **Past Activities** header. 2. Tap the **dropdown arrow** to expand the list and view all your logged workouts from the specified date range. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/bb798b2c735c267bce02e7f17911742327d2c1c94393303ec125c4764d553e83_def3f2ac.webp) 3. Tap on a specific activity from the list to open its detailed workout summary page. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/04aeba9aa52166db9bdd441dd578b299d14b966138c66bbf241f0f22cf2129e8_6ff11b3e.webp) ## Summary This article explains how to locate and access your complete workout history. By following these steps, you can easily review detailed summaries of your past activities, including metrics, maps, and performance charts, helping you monitor your fitness journey. ## Related - [Understand your workout summary and metrics](/reviewing-your-activities/understand-your-workout-summary-and-metrics) - [Log Perceived Exertion for a workout](/reviewing-your-activities/how-to-log-perceived-exertion-for-a-workout) - [Edit a workout's title, notes, or photos](/reviewing-your-activities/edit-a-workouts-title-notes-or-photos) --- ### Understand your workout summary and metrics # Understand your workout summary and metrics After completing and saving an activity, you can access a detailed workout summary to analyze your performance. This summary provides a comprehensive breakdown of your activity, including your route, key performance metrics, and effort distribution over time. ## Workout Map and Data Overview At the top of the summary screen, you will find a visual representation of your workout route on a map, along with any photos you've added. Below this, the app displays the most important statistics from your session at a glance. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/71be1b4f6cbc34e816bea64fc93806868527e731eaf1505a9134e9a44741b91f_8e6db887.webp) - **Total Time:** The full duration of your workout. - **Distance:** The total distance covered during the activity. - **Avg Speed:** Your average speed over the entire workout. - **Elevation Gain:** The total vertical distance you climbed. - **Avg Cadence:** Your average steps or revolutions per minute (rpm). - **Avg Power:** The average power output, measured in watts. - **Active Energy:** The number of calories burned, with a fun visual **Equivalent** in food items. - **Avg Heart Rate & Max Heart Rate:** Your average and peak heart rate in beats per minute (bpm). ## Heart Rate Training Zones This section breaks down how much time you spent in each of the five heart rate training zones. It's a great way to quickly assess the overall intensity of your workout and see if you trained at your intended effort level. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/3fb032cbb114e2e5d8fb2be0679c116c1a71794a07e6512d84c3e265e50c3a91_7464e1e0.webp) ## Splits and Charts For a more granular analysis, you can expand the **Splits** and **Charts** sections. Splits show your performance metrics for each kilometer or mile, while charts visualize your data over the duration of the activity. - **Splits:** Tap to expand a detailed table of your pace, heart rate, and elevation changes for each split. - **Charts:** Expand this section to see line graphs for your **Heart Rate**, **Speed**, and **Elevation** throughout the workout. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/ab51d3c2ff53f1b6c7a2c6108f6346e230dd61bf50c38870070805aed143e376_80473e75.webp) ### Tips for Analyzing Your Summary Compare your **Heart Rate** and **Elevation** charts to see how terrain impacted your effort. A spike in heart rate that aligns with a hill in the elevation chart shows a clear cause-and-effect relationship in your performance. ## Summary This article explains how to interpret the different components of your workout summary screen. By reviewing the map, key metrics, heart rate zones, and detailed charts, you can gain valuable insights into your fitness, track your progress, and better understand your body's performance during physical activity. ## Related - [Log Perceived Exertion for a workout](/reviewing-your-activities/how-to-log-perceived-exertion-for-a-workout) - [Edit a workout's title, notes, or photos](/reviewing-your-activities/edit-a-workouts-title-notes-or-photos) - [Share a workout summary](/reviewing-your-activities/how-to-share-your-workout-summary) --- ### How to Edit a Workout's Title, Notes, or Photos # How to Edit a Workout's Title, Notes, or Photos Personalize your workout history by adding custom details. This guide shows you how to edit a workout’s title, add descriptive notes, and attach photos to your activity summaries. You will need a completed workout saved in your activity history to follow these steps. 1. From the main **Streak** tab, scroll down to the **Past Activities** section. 2. Tap the workout you wish to edit to open its summary screen. 3. On the workout summary screen, tap the **three-dot menu icon** located in the top-right corner. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/add1a51cf1c4a4bb15ec993befabbbd695a00288648d8eb659c823613ad03586_f6b3b3c3.webp) 4. From the menu that appears, select one of the following option: – **Favourite a workout:** To mark a workout as "Favourite" – **Edit Title:** To change the name of your workout. – **Add Note: **To include personal comments or details about the session. – **Edit Photos:** To add or remove images from your workout summary. Follow the on-screen prompts to make your desired changes and save them. ## Summary This article explains how to modify and enrich your past workout entries. By editing titles, adding notes, and attaching photos, you can create a more detailed and personal log of your fitness journey, making it easier to remember key moments and track progress with context. ## Related - [How to Find Your Past Activities](/reviewing-your-activities/how-to-find-your-past-activities) - [Understand your workout summary and metrics](/reviewing-your-activities/understand-your-workout-summary-and-metrics) - [How to Share Your Workout Summary](/reviewing-your-activities/how-to-share-your-workout-summary) --- ### How to Share Your Workout Summary # How to Share Your Workout Summary Showcase your fitness achievements by sharing a customized summary of your workouts. This guide explains how to generate a shareable image from any of your past activities, complete with your route map, key stats, or a personal photo. 1. From the main screen, scroll down and tap on a workout from your **Past Activities** list to open its summary. 2. In the top-right corner of the workout summary screen, tap the **Share** button. 3. Customize the background of your summary image. Tap one of the map style options at the bottom of the screen to change the map view. 4. To use a personal picture instead of a map, tap the **Add Photo** button and select an image from your gallery. 5. Once your summary is ready, tap the standard share icon to send it via other apps or save it to your device. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/aec2ebb74ee04e239b668b3cbb520ec5c6ad4b04556c4128c9ba2a18ae2040dc_92efc70e.webp) ## Summary This article guides you through sharing a visual summary of your workouts. It covers navigating to a past activity, accessing the sharing feature, and customizing the shareable image with different map views or personal photos, making it easy to showcase your progress. ## Related - [Find your past activities](/reviewing-your-activities/how-to-find-your-past-activities) - [Understand your workout summary and metrics](/reviewing-your-activities/understand-your-workout-summary-and-metrics) - [Edit a workout's title, notes, or photos](/reviewing-your-activities/edit-a-workouts-title-notes-or-photos) --- ### How to Search and Filter Your Workout History # How to Search and Filter Your Workout History in the Activities tab Your workout history contains a wealth of data. This guide shows you how to use filters to quickly find specific workouts based on date, activity type, or other details. Learning how to search your history makes it easy to review past performances, find memorable sessions, or edit workout details. 1. From the home screen, navigate to the **Activities** tab. 2. At the top of the screen, select a general time frame by tapping **Week**, **Month**, **Year**, or **All Time** to view activities within that period. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/517555e5cfae32e874f5f573469ce7a7ae78d295549170a9a2c529874461ad1f_42ba6fc7.webp) 3. To select a different period, tap the current date range (e.g., **October 2025**) and choose a new month and year from the selector. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/6beebe4126f8519573ec4ebf1b5fd33a8b366e094a298235d17314761b50c3bc_4ab4823c.webp) 4. Scroll down to the **History** section. Use the quick filter icons to show only workouts that you have marked as a **Favorite** (star icon), workouts with **Notes** (document icon), workouts with **Photos** (picture icon), or workouts where you've manually adjusted the **Perceived Exertion** (sound RPE icon). ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/5531566facf0dc5525e1ff5c428c1db6b576266a0c97d71006cb88dbe0b1b2d1_cdf0fe4d.webp) 5. To filter by workout type, tap the **filter icon** in the top right corner of the screen. 6. Select an activity from the list, such as **Cycling - Outdoor** or **Hiking**, to see only workouts of that type. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/b3d457fe86a61858b1037971a5860c4c4a6174e2fec07928c1110443b28aa329_30613c26.webp) ## Summary This article explains how to use the search and filter functions on the Activities screen. By filtering your history by date range, activity type, or special attributes like favorites and photos, you can efficiently locate any past workout to review your progress and metrics. ## Related - [How to Find Your Past Activities](/reviewing-your-activities/how-to-find-your-past-activities) - [How to Edit a Workout's Title, Notes, or Photos](/reviewing-your-activities/edit-a-workouts-title-notes-or-photos) - [Understand your workout summary and metrics](/reviewing-your-activities/understand-your-workout-summary-and-metrics) --- ### How to Manually Add a Workout # How to Manually Add a Workout Forgot to track a workout or want to log an activity from another device? This guide shows you how to manually add a workout to your activity history. To do this, you will need the basic details of the workout, such as the activity type, start time, and duration. 1. On the **Activities** tab, tap the **plus (+)** icon in the top right corner. 2. Tap **Activity Type** and choose the correct workout from the list. 3. Select the **Start** date and time for your workout. 4. Set the total **Duration** of the activity. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/5b64f35183199d3e6a6e68226c01a19ae6e9605b4f2359205a164f2f6b269a58_f1880ed1.webp) 5. Under **How did it feel?**, use the slider to rate your perceived exertion (RPE) for the workout. 6. Optionally, you can add **Active Energy** and **Distance** by tapping on each field and entering the values. 7. Tap the **Add** button to save the workout. It will now appear in your **History**. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/c80b98da814170306d0048cb47adc1f0150c05d5205b5cda7f49c8d0029c4bc9_785854b8.webp) ## Summary This article explains how to manually add past workouts to your activity log. Keeping your history complete ensures your Activity Path is accurate and allows the app to provide the most relevant daily recommendations. ## Related - [How to Edit a Workout's Title, Notes, or Photos](/reviewing-your-activities/edit-a-workouts-title-notes-or-photos) - [How to Log Perceived Exertion for a Workout](/reviewing-your-activities/how-to-log-perceived-exertion-for-a-workout) - [Search Your Workout History](/reviewing-your-activities/how-to-search-and-filter-your-workout-history) --- ### View Your Workout Photos on the Route Map # View Your Workout Photos on the Route Map Relive your favorite workout moments by viewing your photos directly on the route map. This guide shows you how to see exactly where you captured each image during your activity, providing a visual story of your journey. 1. From the main screen, scroll down to your list of **Activities** and tap on a workout that has a recorded route and photos. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/5297ae34e6fe58478501d61c9ca8473cb15441f83de361201f98b22de6632e10_9600432b.webp) 2. On the workout summary screen, you will see a map of your route. Any photos taken during the activity will appear as small pins on the map. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/48c5ed263b959ea5b012a4bffc89739e8e39c1a55964e261c823b8c95fcf2c38_d7a2044f.webp) 3. Tap the map to expand it to a full-screen view for a more detailed look at your route and photo locations. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/31a93082a2c3bb5ac108327bb2879a8e2eb05feeda3bf57d68f65926b97b5976_eb4d8924.webp) 4. In the full-screen view, tap on any photo pin along the route. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/8c5eb94c5ba4b820f02f3c3df540b16583ecc9bdc148f1bb59676ee75a9dcb4c_5dc55209.webp) 5. The photo or photos taken at that location will open. You can swipe left or right if there are multiple images. Tap the **X** in the top-left corner to return to the map. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/7801cdb1621972137224bd9f3cf5d37870961f553437288332c4ad78b51deee4_fc71247c.webp) 6. Tap **Done** in the top-left corner to go back to the workout summary screen. ## Summary This article explains how to view photos on the map of a completed workout. This feature enhances your activity review by overlaying your pictures on the exact GPS location where they were taken, allowing you to visually retrace your steps and relive key moments from your route. ## Related - [How to Find Your Past Activities](/reviewing-your-activities/how-to-find-your-past-activities) - [Understand your workout summary and metrics](/reviewing-your-activities/understand-your-workout-summary-and-metrics) - [How to Edit a Workout's Title, Notes, or Photos](/reviewing-your-activities/edit-a-workouts-title-notes-or-photos) --- ### How to Customize Your Shared Workout Image # How to Customize Your Shared Workout Image This guide shows you how to personalize the images for your shared workouts. By customizing the layout, theme, and metrics, you can create unique visuals that highlight the aspects of your activity you're most proud of. You will need a completed workout in your activity history to begin. 1. From the **Activities** tab, scroll through your history and tap on the workout you wish to share. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/b608a018d936204d0c3e7350778922076b3e08ee1558321b8fdf955381fd6f52_ba7cdf36.webp) 2. On the workout detail screen, tap the **Share** button located in the top-right corner. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/e48cf5e6a90b70e360498c47af74c4a9e528e5cc6860d6445a25a79bae789e24_8b8843a5.webp) 3. You will see several pre-designed templates for sharing. Swipe left or right to preview different formats, such as a Story or a Post. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/8d65d9d1d227a81856cc4d1c2ea86b547b76c68fde7ff0563f129ed6db238648_8d2bcaca.webp) 4. To edit the selected template, tap the **Customize** button. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/476ce7cdc575c3e7e2246717f45d023b21c31a92f4f809dedb3fad1db72120a1_4184696b.webp) 5. In the customization view, adjust the visual elements: ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/7cea8f8cef7529ff6b4d868fab818b6f1e3c37c92c41cf3d0b9de5dcd4f24642_29399e48.webp) 6. Modify the displayed metrics. Tap the red **minus (-)** icon next to a metric to remove it. Tap a green **plus (+)** icon from the list at the bottom to add a different metric. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/4c319bda1fb98650619a869d05d50de0a15d4ccab3b3dbb862d05a6fc24c514d_8f2fe71f.webp) 7. When you are happy with your customizations, tap the **orange checkmark** in the top-right corner to save them. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/d890de91563864814cdff1520b97f3cba41e8c25739a61e2827fa95c40541d7c_b019dd6a.webp) 8. To share, tap the **share icon** to send it via other apps, the **copy icon** to add it to your clipboard, or the **download icon** to save the image to your device's photo library. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/788d59bec343a89088d41e6ee14aa3e2cea38e5d9d172f7aac26bcec204f3bfb_8dda424f.webp) ## Summary This article explains how to use the workout sharing tools to create personalized images of your activities. By accessing the customization options, you can control the background, color theme, and the specific metrics displayed, allowing you to tailor the final image for social media, messaging, or your personal records. ## Related - [How to Share Your Workout Summary](/reviewing-your-activities/how-to-share-your-workout-summary) - [How to Find Your Past Activities](/reviewing-your-activities/how-to-find-your-past-activities) - [Understand your workout summary and metrics](/reviewing-your-activities/understand-your-workout-summary-and-metrics) --- ## Daily Workout Recommendations ### How to Start a Recommended Workout on Your Apple Watch # How to Start a Recommended Workout on Your Apple Watch Gentler Streak provides personalized workout recommendations to help you stay active without overtraining. This guide shows you how to select a suggested workout from your iPhone and start it directly on your Apple Watch. You will need your Apple Watch to be paired and connected to your iPhone. 1. From the main screen, scroll down to the **Today's (More) Recommendations** section. 2. Tap on any of the suggested workouts to open the **Go Gentler** screen. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/3c4e194972674f0e6da5ce4d2d66ae081bb67d157ce64b8ec6784d6ddc5aed12_e9cf23cc.webp) 3. On the **Go Gentler** screen, swipe left or right to browse through the suggested activities. 4. Once you have chosen an activity, tap the green **Continue on Apple Watch** button at the bottom of the screen. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/199d8f0ccd7fa83f21101dc3fe78ce79070977ebd1b9f870f1342dcc72555f2d_f01ee7df.webp) 5. The workout will be sent to your Apple Watch, where you can begin your activity. ### Tip If you'd like to change the intensity or duration before starting, use the slider at the top of the **Go Gentler** screen to make adjustments. The app will update the workout details in real-time. ## Summary This article explains how to start a recommended workout on your Apple Watch. By following these steps, you can easily select a personalized suggestion on your iPhone and seamlessly begin tracking the activity on your watch, ensuring you stay aligned with your body's readiness. ## Related - [Find and understand your daily recommendations](/daily-workout-recommendations/how-to-find-and-understand-your-daily-workout-recommendation) - [Customize recommended workout intensity and duration](/daily-workout-recommendations/how-to-customize-recommended-workout-intensity-and-duration) - [Understand your workout summary and metrics](/reviewing-your-activities/understand-your-workout-summary-and-metrics) --- ### How to Find and Understand Your Daily Workout Recommendations # How to Find and Understand Your Daily Workout Recommendations This article shows you how to find your personalized daily workout recommendations. These suggestions are based on your Activity Path to help you stay within your healthy activity levels without overtraining. You will need the app open on the main **Streak** tab. 1. From the main **Streak** tab, scroll down below the Activity Path graph. 2. Find the **Today's (More) Recommendations** section. This section displays a set of workout suggestions tailored for you. 3. Tap on any of the suggestions to open the **Go Gentler** screen for more details. 4. On the **Go Gentler** screen, swipe left or right to browse through all the recommended activities. 5. Review the details for each activity, including the recommended **HR Zone** and **duration**, to understand its intensity and length. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/ad8f1abdc559e9b847e8166f454a4851478f5b7710af3ecf8d8dfc62006a6cd4_30280a33.webp) ## Summary This article explains how to access and interpret your daily workout recommendations. By navigating to the (Today's (or More) Recommendations' section and opening the 'Go Gentler' screen, you can view various workouts tailored to your current fitness level and recovery status, ensuring you train effectively and safely. ## Related - [What is the Activity Path?](/understanding-your-activity-path/what-is-the-activity-path) - [Customize recommended workout intensity and duration](/daily-workout-recommendations/how-to-customize-recommended-workout-intensity-and-duration) - [Start a recommended workout on your Apple Watch](/daily-workout-recommendations/how-to-start-a-recommended-workout-on-your-apple-watch) --- ### How to Customize Recommended Workout Intensity and Duration # How to Customize Recommended Workout Intensity and Duration This guide shows you how to customize the intensity and duration of your daily workout recommendations. This allows you to adjust suggestions to better match your energy level, mood, or available time for the day. 1. From the main screen, scroll down to the **Today's (or More) Recommendations** section. 2. Tap on any of the suggested activities to open the **Go Gentler** screen. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/46164035fd0438edc587361aeb7504a7348c26233b834292dff07d28507407ca_f497dbd7.webp) 3. At the top of the screen, locate the slider to customize the activity suggestion (increase the workout load). 4. Drag the orange dot along the slider. Moving it left decreases the recommended intensity and duration, while moving it right increases them. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/22fe415e56d1a82cc794edab9e8bdc33a416aaf117ddc13cd2affbfdc0498987_2989389c.webp) 5. Once you've adjusted the slider, you can swipe through the cards below to see the updated recommendations for different activities. 6. To revert to the original suggestion, tap the **Reset** button that appears below the slider. ## Summary This article explains how to adjust your daily workout recommendations using the slider. This feature provides the flexibility to fine-tune suggested workout intensity and duration, ensuring your fitness plan aligns perfectly with how you feel each day. ## Related - [Find and understand your daily recommendations](/daily-workout-recommendations/how-to-find-and-understand-your-daily-workout-recommendation) - [Filter workout suggestions by activity type](/daily-workout-recommendations/how-to-filter-workout-suggestions-by-activity-type) - [Start a recommended workout on your Apple Watch](/daily-workout-recommendations/how-to-start-a-recommended-workout-on-your-apple-watch) --- ### How to Filter Workout Suggestions by Activity Type # How to Filter Workout Suggestions by Activity Type Personalize your daily workout suggestions to see only the activities you enjoy or have the equipment for. This guide shows you how to filter your recommendations by activity type, ensuring the suggestions are always relevant to you. 1. From the main screen, scroll down to the **Today's/More Recommendations** section and tap on any suggested workout to open the **Go Gentler** screen. 2. Tap the **preferences icon**, represented by two horizontal lines with sliders, located in the top-right corner of the screen. 3. On the **Preferences** screen, tap the checkboxes next to each activity type to include or exclude them from your suggestions. A checkmark means the activity type will appear in your recommendations. 4. Tap **'Done'** to close the menu. Your changes are saved automatically and your workout suggestions will be updated. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/afafe9b0cf4b8e35e3f6c4926b6fa97768eaba0985802b8a92742cb9ffe071f4_99070d08.webp) ## Summary This article explains how to filter your daily workout recommendations to match your preferences. By selecting or deselecting activity types, you can customize the suggestions you receive, making your fitness journey more enjoyable and tailored to your needs. ## Related - [Find and understand your daily recommendations](/daily-workout-recommendations/how-to-find-and-understand-your-daily-workout-recommendation) - [Customize recommended workout intensity and duration](/daily-workout-recommendations/how-to-customize-recommended-workout-intensity-and-duration) - [Start a recommended workout on your Apple Watch](/daily-workout-recommendations/how-to-start-a-recommended-workout-on-your-apple-watch) --- ## Tracking Your Wellness ### View Your Wellness Metrics (Sleep, Steps, Vitals) # View Your Wellness Metrics (Sleep, Steps, Vitals, Menstrual Cycle) The **Wellness** section, located on the main screen, provides a quick, at-a-glance summary of your key health indicators beyond your workouts. Use this section daily to understand how factors like sleep, daily movement, and body metrics contribute to your overall readiness and influence your Activity Path. ## The Wellness Dashboard The **Wellness** dashboard is composed of three (or four, if you're a female) cards, each dedicated to a specific aspect of your health. These cards are designed to give you immediate insight into your daily progress and status. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/a17d382ab6e8a35afba70208a83ce25ce4e2d40ffc32c79cab6d30f924fcb542_21089dd6.webp) - **Sleep:** This card displays your total sleep quality and duration from the previous night. It also includes a visual timeline of your sleep stages, helping you understand the quality of your rest. - **Steps:** Here you can see your total step count for the current day. The app also provides context by indicating if your step count is above or below your typical average. - **Vitals:** This card summarizes several vital body metrics, such as sleeping heart rate, wrist temperature, heart rate variability, respiratory rate, and blood oxygen. Green indicators signify that your metrics are within your normal, healthy range, blue indicators show extra recovery, while orange or red show something may be cooking (or you're just poorly recovered and not ready for a new workout). - **Menstrual Cycle:** For users who track their menstrual cycle, a dedicated card will appear here to provide relevant cycle information and tracking. ### Tips for Using This Section Regularly check your wellness metrics to understand their impact on your daily workout recommendations. For example, poor sleep might lead the app to suggest a rest day. Tapping on a wellness card will often take you to a more detailed view of that specific metric. ## Summary This article provides an overview of the **Wellness** section, a central part of your daily dashboard. It details the key metric cards available—Sleep, Steps, and Vitals—and explains what information each one presents. Understanding these metrics is crucial for getting a holistic view of your health and seeing how non-workout factors affect your fitness journey. ## Related - [Customize the Wellness dashboard](/tracking-your-wellness/how-to-customize-your-wellness-dashboard) - [What is the Activity Path?](/understanding-your-activity-path/what-is-the-activity-path) - [How to Set Your Current Status (Active, Sick, Injured)](/understanding-your-activity-path/how-to-set-your-activity-status-active-sick-injured-on-a-bre) --- ### How to Customize Your Wellness Dashboard # How to Customize Your Wellness Dashboard This guide shows you how to personalize the Wellness dashboard. You can easily reorder the metric cards to prioritize what's most important to you or hide any cards you don't need to see, creating a cleaner, more focused view. 1. From the main screen, scroll down to the **Wellness** section. 2. Tap the **preferences icon** (four-dot grid) located in the top-right corner of the section. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/2069cfc207b9547ca0061c8f0734991cecfc53cab93f4436e9f1f6086c2e4e80_0607fcbc.webp) 3. On the **Preferences** screen, tap the **checkbox** next to a metric to show or hide it from your dashboard. A checkmark means it will be visible. 4. To reorder the metrics, tap and hold the **reorder icon** (three horizontal lines) and drag the metric card to your preferred position. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/d252d52df5548ccb76e1eccf3907187f543d6528986460df1371321f24ec89a5_4148af72.webp) 5. Tap the **Done** button to save your changes and return to the dashboard. ## Summary This article teaches you how to personalize your Wellness dashboard. By accessing the preferences menu, you can reorder metric cards like Sleep, Steps, and Body Metrics, or hide them entirely to tailor the dashboard to your needs. ## Related - [View your wellness metrics (Sleep, Steps, Vitals)](/tracking-your-wellness/view-your-wellness-metrics-sleep-steps-vitals) - [How to Set Your Current Status (Active, Sick, Injured)](/understanding-your-activity-path/how-to-set-your-activity-status-active-sick-injured-on-a-bre) - [What is the Activity Path?](/understanding-your-activity-path/what-is-the-activity-path) --- ### How to Set a Personal Sleep Duration Goal # How to Set a Personal Sleep Duration Goal Setting a personal sleep goal helps the app tailor its analysis and recommendations to your unique needs. This guide shows you how to set or adjust your target sleep duration. This allows the app to accurately assess if you are meeting your sleep goals. 1. From the main dashboard, tap the **Sleep** card in the **Wellness** section. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/8f66a94d0c19f8fbdf0dd9f0d5b7f846a20f3698ae5ac2a033f07e3cc693c965_c80d23e2.webp) 2. On the sleep details screen, tap the **settings icon** located in the top-right corner. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/7f6f54217d31834875db41f28ebf8ca5a183157f89ceec19e21c44b1be842033_192e8004.webp) 3. On the **Sleep Goal** screen, drag the circular handle on the slider to adjust your desired sleep duration per night. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/7984d85f6aa53781dbf9b4c28ccef5e53002e3d2d6acd5b35713165071a3269e_6b480fe7.webp) ## Summary This article provides a step-by-step guide on how to set a personalized sleep duration goal within the app. By defining your target sleep time, you enable the platform to offer more accurate feedback on your sleep quality, duration, and consistency, helping you better understand and improve your sleep habits over time. ## Related - [Understand your daily sleep analysis](/tracking-your-wellness/understand-your-daily-sleep-analysis) - [Analyze your sleep trends over time](/tracking-your-wellness/analyze-your-sleep-trends-over-time) - [View sleep history for previous nights](/tracking-your-wellness/how-to-view-your-sleep-history-for-previous-nights) --- ### Understand your daily sleep analysis # Understand your daily sleep analysis The daily sleep analysis provides a detailed breakdown of your previous night's rest. You can access this information from the **Wellness** section on the main screen by tapping the **Sleep** card. This analysis helps you understand your sleep quality, duration, and how different physiological metrics changed throughout the night. ## Daily Sleep Summary When you open your sleep analysis, you'll first see a summary of the previous night. This section gives you an immediate sense of your sleep quality and key timings. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/5836f908254ca3ae2835d4012328a094ccc6207b932d0195c1e63cef23871dc3_9a09cc0f.webp) - **Sleep Quality:** An overall rating of your sleep, such as Good, Fair, Poor or Excellent. - **Sleep Duration:** The total amount of time you were asleep. - **Restorative Sleep:** The combined time you spent in Deep and REM sleep, which are crucial for physical and mental recovery. - **Fell Asleep At:** The time you fell asleep. - **Woke Up At:** The time you woke up. ## Sleep Stages and Vitals Graph Below the summary, the **Sleep Stages** graph visualizes your journey through different sleep stages during the night. You can tap on the metric buttons below the graph to overlay your vital signs and see how they correlate with your sleep stages. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/9ef27d430a4445e0f964ae49772d1a37c8d812fadcfcfbf7af21649d96194d36_d298b792.webp) - **Heart Rate:** Shows your beats per minute (bpm) throughout the night. - **HRV:** Displays your Heart Rate Variability, a key indicator of recovery. - **Resp. Rate:** Tracks your breaths per minute. - **Oxygen:** Monitors your blood oxygen saturation levels. ## Sleep Stages Breakdown The **Overview** section provides a quantitative breakdown of your time in each sleep stage, shown both as a percentage of your total sleep and in hours and minutes. This helps you see if you're getting enough of each type of sleep. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/0304be4b9c8a8370ab0c4c768c60ff7a5b40416977d0993c7820ffe9cb7317af_4381615c.webp) - **Awake:** Time spent awake during your sleep period. - **REM:** Rapid Eye Movement sleep, associated with dreaming and memory consolidation. - **Core:** Also known as light sleep, this stage makes up the bulk of your sleep time. - **Deep:** The most restorative sleep stage, crucial for physical repair and growth. ## Analyzing Short-Term Sleep Trends Tap on **Short-term Overview** to analyze your sleep patterns over the last two weeks. This section helps you identify trends in your sleep habits. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/18835955137dbf155e3df790c58cfd23c247c86675ec53e2b73b23fd7d1e9d05_6058f9f2.webp) - **Duration Tab:** Shows your average sleep duration and how much it varies from night to night. - **Consistency Tab:** Tracks the stability of your bedtime and wake-up times. - **Stages Tab:** Displays the average time you've spent in each sleep stage over the period. ### Tips for Using This Section Regularly check the **Short-term Overview** to understand how factors like exercise, stress, or changes in your routine affect your sleep consistency and quality. Use the calendar at the top of the screen to navigate back and review sleep data for previous nights. ## Summary This article explains how to navigate and interpret your daily sleep analysis. It covers understanding your sleep quality summary, visualizing sleep stages with overlaid vitals like heart rate and HRV, and analyzing short-term trends in your sleep duration, consistency, and stages to gain deeper insights into your recovery. ## Related - [What are Sleep Stages (Awake, Core, Deep, REM)?](/tracking-your-wellness/what-are-sleep-stages-awake-core-deep-rem) - [Analyze your sleep trends over time](/tracking-your-wellness/analyze-your-sleep-trends-over-time) - [Set a personal sleep duration goal](/tracking-your-wellness/how-to-set-a-personal-sleep-duration-goal) --- ### How to View Your Sleep History for Previous Nights # How to View Your Sleep History for Previous Nights This article shows you how to access and review your detailed sleep analysis for any previous night. This feature is useful for checking your sleep quality on a specific date or identifying how certain activities may have impacted your rest. 1. From the main dashboard, tap the **Sleep** card within the **Wellness** section. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/8f66a94d0c19f8fbdf0dd9f0d5b7f846a20f3698ae5ac2a033f07e3cc693c965_c80d23e2.webp) 2. On the **Sleep Quality** screen, tap the **current date** displayed at the top of the screen. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/b585dfdde36bb6f263ffea7163740923484b629285edc51b9bc8a5688b440589_7b227ede.webp) 3. Select any date from the calendar to view the complete sleep breakdown for that night. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/a8d2094a8416ff3b35e8c5c69cdff4ffaeb2f67af5967cf9250b50ae9b314508_f649fb33.webp) ## Summary This article explains how to navigate the calendar to view historical sleep data. By accessing past nights, you can get a detailed breakdown of your sleep quality, stages, and other vital metrics for any specific day. ## Related - [Understand your daily sleep analysis](/tracking-your-wellness/understand-your-daily-sleep-analysis) - [Analyze your sleep trends over time](/tracking-your-wellness/analyze-your-sleep-trends-over-time) - [Set a personal sleep duration goal](/tracking-your-wellness/how-to-set-a-personal-sleep-duration-goal) --- ### What are Sleep Stages (Awake, Core, Deep, REM)? # What are Sleep Stages (Awake, Core, Deep, REM)? Understanding your **sleep stages** is fundamental to interpreting your nightly sleep quality and its impact on your recovery. This guide explains the four main phases of sleep—Awake, Core, Deep, and REM—and clarifies the role each one plays in your overall well-being. ## What the Sleep Stages Are Throughout the night, your body cycles through different phases of sleep, each serving a unique purpose for mental and physical restoration. Our analysis breaks your sleep down into four key stages: - **Awake:** It is normal to have brief periods of wakefulness during the night. These are often so short that you may not remember them in the morning. A small amount of awake time is a natural part of a healthy sleep cycle. - **Core (Light) Sleep:** This stage makes up the majority of your total sleep time. During Core sleep, your body begins to relax, your heart rate and breathing slow down, and your body temperature drops. This phase is important for memory processing and helps prepare your body for deeper sleep. - **Deep Sleep:** This is the most restorative stage for your body. During Deep sleep, your body works on physical recovery, repairing muscle tissue, strengthening the immune system, and promoting growth. Waking up from this stage is difficult, and you often feel groggy if you do. - **REM (Rapid Eye Movement) Sleep:** This stage is critical for your brain. During REM sleep, brain activity increases, and most dreaming occurs. This phase is essential for consolidating memories, enhancing learning, and regulating emotions. It plays a key role in mental clarity and mood. ## Why Understanding Sleep Stages Matters Monitoring your sleep stages helps you move beyond just tracking sleep duration. It provides insight into the *quality* of your rest. By seeing how much time you spend in each stage, you can better understand why you might feel rested after one night but tired after another, even with similar sleep times. A healthy balance of Deep and REM sleep is crucial for feeling physically recovered and mentally sharp. If you notice a consistent lack in these restorative sleep stages, it might be an indicator to adjust your daily habits, such as your evening routine or workout timing, to improve your sleep quality. ## How It Works The app estimates your sleep stages by analyzing data from your wearable device. It uses metrics like your heart rate, heart rate variability (HRV), respiratory rate, and body movement. Different patterns in these vitals correspond to the distinct physiological states of each sleep stage, allowing for an accurate breakdown of your night's rest. ## Summary This article defines the four sleep stages (Awake, Core, Deep, REM) and explains their unique functions. Understanding these stages allows you to assess your sleep quality more accurately, connecting the data to your daily energy levels and overall recovery. ## Related - [Understand your daily sleep analysis](/tracking-your-wellness/understand-your-daily-sleep-analysis) - [Analyze your sleep trends over time](/tracking-your-wellness/analyze-your-sleep-trends-over-time) - [View Your Wellness Metrics (Sleep, Steps, Vitals)](/tracking-your-wellness/view-your-wellness-metrics-sleep-steps-vitals) --- ### Analyze your sleep trends over time # Analyze your sleep trends over time Beyond a single night's data, the app allows you to analyze your sleep patterns over a longer period to identify trends in duration, consistency, and sleep stages. This information is found in the **Short-term Overview** section, located within your daily sleep analysis screen. Use this view to understand how your habits and routines impact your sleep quality over weeks. ## Understanding the Short-term Overview After navigating to your daily sleep details, scroll down and tap on the **Short-term Overview** section to expand it. This view is organized into three distinct tabs that provide different perspectives on your sleep history. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/18835955137dbf155e3df790c58cfd23c247c86675ec53e2b73b23fd7d1e9d05_6058f9f2.webp) ### Duration Tab The **Duration** tab focuses on how much sleep you are getting each night. It helps you see if you're consistently meeting your sleep goals or if your sleep duration is highly variable. - **Avg. Sleep Duration:** Your average amount of sleep per night over the displayed period. - **Duration Variability:** Measures how much your sleep duration changes from night to night. A lower variability indicates a more consistent sleep schedule. - **Bar Chart:** Each bar represents a single night's sleep duration, allowing you to quickly compare it against your average and optimal sleep duration lines. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/3cba749660594a9ae6e510e84361dc3db9c8baef4ad330e514a69c7135f14397_03d550e4.webp) ### Consistency Tab The **Consistency** tab tracks the regularity of your sleep schedule, showing when you fall asleep and wake up. A consistent sleep schedule can significantly improve sleep quality. - **Avg. Fall Asleep:** The average time you went to bed over the period. - **Fall Asleep Variability:** Measures how much your bedtime fluctuates. A lower number here points to a more stable routine. - **Bar Chart:** This chart visualizes your sleep window for each night, with bars indicating the time you fell asleep and woke up. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/a163a2db8b5d7fe605f85f1dd2f38ac69e1d834c56d3cf8713d79ef3c04924e8_b17522d9.webp) ### Stages Tab The **Stages** tab provides an overview of how much time you spend in each sleep stage (Awake, REM, Core, and Deep) over time. This helps you understand the quality and restorative nature of your sleep. - **Avg. Awake Time:** Your average time spent awake after initially falling asleep. - **Avg. Restorative Sleep:** The combined average of your REM and Deep sleep stages, which are crucial for physical and mental recovery. - **Bar Chart:** Each bar is a breakdown of a single night, showing the proportion of time spent in each sleep stage. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/a97fd3897faf9001eb4b4fe35253460dd96ce213bc726d43fdfb11a7bc7da954_598aa811.webp) ## Summary This article explains how to use the **Short-term Overview** feature to analyze your sleep patterns. By reviewing the **Duration**, **Consistency**, and **Stages** tabs, you can gain valuable insights into your sleep habits and identify areas for improvement to enhance your overall wellness and recovery. ## Related - [Understand your daily sleep analysis](/tracking-your-wellness/understand-your-daily-sleep-analysis) - [What are Sleep Stages (Awake, Core, Deep, REM)?](/tracking-your-wellness/what-are-sleep-stages-awake-core-deep-rem) - [Set a personal sleep duration goal](/tracking-your-wellness/how-to-set-a-personal-sleep-duration-goal) --- ### Understand your daily walking and step metrics # Understand your daily walking and step metrics The Steps card, located in the Wellness dashboard, provides a detailed breakdown of your daily walking and stepping activity. It helps you understand not just the number of steps you've taken, but also the context of that activity throughout the day. ## Daily Step Count Summary At the top of the card, you'll see your total step count for the selected day displayed prominently. Just below this number, a note indicates whether your current count is **Above Daily Average** or below it, giving you a quick comparison of your performance. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/fda21d65d0a96a8b957c3d9348f1ff3bfd4a81c41c062cc6601fd18fa64c27ea_263fc530.webp) ## Key Walking Metrics Below your total step count, the card displays four key metrics that provide more detail about your walking activity for the day: - **Total Distance:** The total distance you have covered in kilometers or miles. - **Total Duration:** The cumulative time you have spent walking. - **Flights Climbed:** The number of floors you have ascended. - **Walking Heart Rate:** Your average heart rate in beats per minute (bpm) during walking sessions. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/76f7b8ac6bfcc1ce9173f9e3edd0d2f94763cefad765b617bcdf2f4daa9621da_68a638fc.webp) ## Daily Progress Graph The **Progress** section features a graph to visualize your activity. The solid yellow line shows your cumulative steps throughout the day, while the fainter grey line represents your daily average, allowing for easy comparison. The bar chart below the line graph shows the volume of steps taken during specific times of the day. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/ab8e2fd0f31f23db84aeafc5953e3bf1ef46296dc40bb03b243e2604f388391c_993c2b35.webp) ## Additional Resources and Views On this screen, you can also access a **Short-term Overview** to analyze trends over the past few weeks and an **About Walking** section with educational articles. Additionally, you can tap the icon in the top-right corner to change how your daily progress is compared. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/34296475451fbd41cfafa86e54e49764538b37bf4f8c4d41adb9acf8b3a3e04d_d6c98edd.webp) ## Summary This article provides an overview of the daily Steps card, explaining how to interpret your total step count, key metrics like distance and duration, and the daily progress graph. Use this screen to get a comprehensive understanding of your walking activity on any given day. ## Related - [Analyze your short-term walking trends (steps, distance, flights)](/tracking-your-wellness/analyze-your-short-term-walking-trends-steps-distance-flight) - [How to Compare Daily Steps Against Your Average or a Typical Day](/tracking-your-wellness/how-to-compare-daily-steps-against-your-average-or-a-typical) - [View Your Wellness Metrics (Sleep, Steps, Vitals)](/tracking-your-wellness/view-your-wellness-metrics-sleep-steps-vitals) --- ### Analyze your short-term walking trends (steps, distance, flights) # Analyze your short-term walking trends (steps, distance, flights) Go beyond your daily numbers by analyzing your walking activity over the past two weeks. The **Short-term Overview** provides a visual breakdown of your trends in steps, distance, and flights climbed, helping you spot patterns and track your consistency over time. ## Accessing and Navigating the Short-term Overview The short-term trend graph is located within the main **Steps** card on your **Wellness** tab. To view it, simply tap the **Short-term Overview** section to expand the detailed view. Once expanded, you can toggle between three key metrics to analyze your trends. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/c9608977be0e90a6b5a49fcdfa32b910066306e549ad32ae969c0914e2c04b2b_331cc001.webp) - **Steps:** View a bar chart of your daily step count for the last two weeks. The card displays your **Total** steps and your **Daily Average** for the period. - **Distance:** Tap the **Distance** button to switch the graph and metrics to show the total and average kilometers or miles you have walked. - **Flights:** Tap the **Flights** button to see your daily, total, and average number of floors climbed. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/b2611e8cb0df5e178bdf4c7fedcfcc4f44db0bede91342cacea4b730034cffef_e124ffb3.webp) The horizontal line on each graph represents your daily average for the selected metric over that time, making it easy to see which days were above or below your typical activity level. ## Explore Related Reading Below the trend graph, you'll find the **About Walking** section. This area contains curated insights and articles to help you learn more about the benefits of walking and strategies for staying active. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/3a48c9c61436435b2ec2baeabfe85cf089ff7e1c26ed7901693bbcdda25c65b6_14c363ed.webp) ### Tips for Analysis - **Check for Consistency:** Look at the bar chart to see how consistent your activity is from day to day or week to week. - **Identify Patterns:** Notice if your activity levels are consistently higher or lower on certain days, such as weekends versus weekdays. - **Set Realistic Goals:** Use your **Daily Average** as a baseline to set achievable goals for the upcoming week. ## Summary This article explains how to use the **Short-term Overview** to analyze your recent walking trends. By toggling between steps, distance, and flights, you can visualize your activity over the last two weeks, compare daily efforts against your average, and gain a deeper understanding of your habits. ## Related - [Understand your daily walking and step metrics](/tracking-your-wellness/understand-your-daily-walking-and-step-metrics) - [How to Compare Daily Steps Against Your Average or a Typical Day](/tracking-your-wellness/how-to-compare-daily-steps-against-your-average-or-a-typical) - [View Your Wellness Metrics (Sleep, Steps, Vitals)](/tracking-your-wellness/view-your-wellness-metrics-sleep-steps-vitals) --- ### How to Compare Daily Steps Against Your Average or a Typical Day # How to Compare Daily Steps Against Your Average or a Typical Day This guide explains how to change the comparison metric for your daily step count. By switching between your daily average and a typical day for that day of the week, you can gain a more detailed context for your activity levels. You will need to be on the Steps detail screen to begin. 1. From the **Wellness** tab, tap the **Steps** card to view your detailed daily activity. 2. Tap the **comparison icon** in the top-right corner of the screen. 3. In the **Compare With** menu that appears, select either **Typical Day in a Week** or **Daily Average** to change the comparison line on your progress graph. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/1cf5c30c275a353fadc1ed4d01aa97f0e048db56fb27bcdf0e80c4423b8f6419_ddf12014.webp) ## Summary This article provides step-by-step instructions on how to adjust the comparison view within your daily steps analysis. This feature allows you to benchmark your current day's performance against either your overall daily average or a typical activity level for that specific day of the week, offering deeper insights into your walking habits. ## Related - [Understand your daily walking and step metrics](/tracking-your-wellness/understand-your-daily-walking-and-step-metrics) - [Analyze your short-term walking trends (steps, distance, flights)](/tracking-your-wellness/analyze-your-short-term-walking-trends-steps-distance-flight) - [View Your Wellness Metrics (Sleep, Steps, Vitals)](/tracking-your-wellness/view-your-wellness-metrics-sleep-steps-vitals) --- ### What is Respiratory Rate? # What is Respiratory Rate? Your **Respiratory Rate** is a key health metric that measures the number of breaths you take per minute. Tracking this vital sign, especially during sleep, provides valuable insights into your body's overall wellness, fitness level, and recovery status. ## What Respiratory Rate Is Respiratory rate is the frequency of your breathing, typically measured in breaths per minute (br/min). For the most accurate baseline, your device measures this metric automatically while you sleep. A lower respiratory rate during rest is often a positive sign. Key characteristics include: - **Typical Range:** For a healthy adult at rest, a normal respiratory rate is typically between 12 and 20 breaths per minute. - **Indicator of Fitness:** Athletes and individuals with good cardiovascular health often have a lower resting respiratory rate. - **Measurement:** It is measured non-invasively by your smartwatch, which analyzes subtle changes in your heart rate and motion during sleep. ## Why It Matters Monitoring your respiratory rate trend helps you understand how your body is responding to training, stress, and overall health changes. A consistent rate within your normal range suggests your body is stable and functioning well. Significant deviations can be an early indicator of developing issues. For example, a sustained increase in your breathing rate could signal that your body is under stress from overtraining, illness, or poor sleep. By paying attention to these trends, you can make informed decisions about whether to push harder in your next workout or prioritize rest and recovery. ## How It Works Your respiratory rate is calculated automatically from data collected by your wearable device during sleep. This provides a reliable estimate of your breaths per minute without requiring active measurement, giving you a clear baseline of your body's resting state. ## Summary This article explains what Respiratory Rate is, how it's measured in breaths per minute during sleep, and why tracking it is important. Monitoring this metric helps you understand your cardiovascular fitness, manage stress, and make better decisions about your training and recovery. ## Related - [What is Sleeping Heart Rate (SHR)?](/tracking-your-wellness/what-is-sleeping-heart-rate-shr) - [What is Heart Rate Variability (HRV)?](/tracking-your-wellness/what-is-heart-rate-variability-hrv) - [What is Oxygen Saturation (SpO2)?](/tracking-your-wellness/what-is-oxygen-saturation-spo2) - [Analyze your body metric trends over time](/tracking-your-wellness/analyze-your-body-metric-trends-over-time) --- ### Understand Menstrual Cycle tracking # Understand Menstrual Cycle tracking The Menstrual Cycle card provides insights into your current cycle phase, helping you understand how it may influence your training and wellness. You can find this card within your body metrics summary, which is accessible from the main Wellness dashboard. ## Locating the Menstrual Cycle Card From the main screen, tap the **Your Metrics Are in Check** card to open the detailed body metrics view. Scroll down past the primary metrics like Sleeping Heart Rate and Wrist Temperature. The **Menstrual Cycle** card is located in the **Health** section at the bottom of this screen. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/50280cad69b0ef461f996704910bee7eab4ce58cc7a91ca3f1ee71160d84e58a_9b48b4c8.webp) ## Viewing Menstrual Cycle Details Tap the **Menstrual Cycle** card to start tracking your menstrual cycle (by tapping Get Started) in Gentler Streak and see more details about your current cycle status. This screen provides an overview of your current phase, along with educational information to help you learn more about how your cycle can affect your body and performance. ![]() ## Customizing Your Dashboard You can choose whether to display the Menstrual Cycle card on your dashboard. From the Body Metrics screen, tap the **preferences icon** in the top right corner. In the **Preferences** menu, scroll down to the **HEALTH** section and use the checkbox to show or hide the **Menstrual Cycle** card. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/88beef2f5e7c2f737c31287e000416ddbddc5d04de653df94bea47d7ca792347_1ae2b2c8.webp) ### Tips for Using This Section Please remember that smartwatch data is for reference only and is not a substitute for professional medical advice. For the most accurate tracking, ensure your cycle data is logged consistently in Apple Health, as the app uses this information to determine your current phase. ## Summary This article explains how to find and interpret the Menstrual Cycle tracking feature within the Wellness dashboard. It covers how to access detailed information about your cycle phase and customize your view to include or exclude this metric from your daily summary. ## Related - [View Your Wellness Metrics (Sleep, Steps, Vitals)](/tracking-your-wellness/view-your-wellness-metrics-sleep-steps-vitals) - [How to Customize Your Wellness Dashboard](/tracking-your-wellness/how-to-customize-your-wellness-dashboard) - [What is Wrist Temperature?](/tracking-your-wellness/what-is-wrist-temperature) --- ### What is Sleeping Heart Rate (SHR)? # What is Sleeping Heart Rate (SHR)? Your **Sleeping Heart Rate (SHR)** is the number of times your heart beats per minute while you are asleep, providing a key indicator of your body's recovery and overall cardiovascular fitness. Tracking this metric helps you understand how lifestyle factors like exercise, stress, and sleep quality impact your well-being. ## What Sleeping Heart Rate Is SHR is a measure of your heart's workload when your body is in a state of complete rest. Since your body is least active during sleep, this value is often the lowest heart rate you'll have in a 24-hour period. The app establishes a personalized normal range for you based on your historical data, making it easy to see when your SHR deviates from its typical pattern. - **Lower SHR:** A lower sleeping heart rate generally indicates a more efficient heart and better cardiovascular fitness. As you get fitter, your heart muscle becomes stronger and can pump more blood with each beat, requiring fewer beats per minute. - **Higher SHR:** An elevated SHR can be a sign that your body is under stress. This could be due to intense training, illness, poor sleep, alcohol consumption, or psychological stress. ## Why Sleeping Heart Rate Matters Monitoring your SHR provides valuable insights into your body's readiness and long-term health. A consistent or gradually decreasing SHR over time is a positive sign that your body is adapting well to your training and recovering effectively. It serves as an excellent long-term marker for improvements in your cardiovascular health. Conversely, a sudden spike in your SHR above your normal range can be an early warning sign. It may indicate that you are overtraining, not getting enough restorative sleep, or that your body is fighting off an illness. Paying attention to these changes allows you to adjust your activity levels and prioritize rest when needed. ## How Sleeping Heart Rate Is Measured Your SHR is measured automatically by the optical heart sensor in your connected smartwatch while you are sleeping. The app collects this data throughout the night and calculates a representative value for that sleep session. This value is then plotted on a graph, allowing you to track trends and compare your most recent reading to your personal baseline. ## Summary This article explains what Sleeping Heart Rate (SHR) is and why it's a crucial metric for gauging your cardiovascular health and recovery. By tracking your SHR, you can monitor your fitness progress, identify signs of stress or overtraining, and make more informed decisions about your daily activity and rest. ## Related - [View Your Wellness Metrics (Sleep, Steps, Vitals)](/tracking-your-wellness/view-your-wellness-metrics-sleep-steps-vitals) - [Analyze your body metric trends over time](/tracking-your-wellness/analyze-your-body-metric-trends-over-time) - [What is Heart Rate Variability (HRV)?](/tracking-your-wellness/what-is-heart-rate-variability-hrv) --- ### What is Wrist Temperature? # What is Wrist Temperature? **Wrist Temperature** is a metric that tracks the temperature of your skin at the wrist while you sleep. Monitoring this data helps you establish a personal baseline, making it easier to notice deviations that could signal changes in your body, such as the onset of a fever or shifts in your menstrual cycle. ## What Wrist Temperature Is Your wrist temperature is not the same as your core body temperature, which is typically measured with a thermometer. Instead, it reflects how your body regulates heat, especially during rest. The app tracks this temperature nightly to establish your normal range. - **A Baseline Measurement:** The app requires several nights of data to learn your typical wrist temperature range. - **A Relative Indicator:** It focuses on the change (or deviation) from your baseline rather than the absolute temperature value itself. - **A Nightly Metric:** Measurements are taken only during sleep (usually just before you wake up) to ensure consistency and minimize the influence of external factors like activity and ambient temperature. ## Why It Matters Tracking changes in your wrist temperature provides valuable insights into your overall wellness. A significant increase or decrease from your established baseline can be an early indicator of physiological changes. For example, a sustained rise in temperature could suggest your body is fighting off an illness. It is also a key metric for understanding and predicting phases of the menstrual cycle, as body temperature naturally fluctuates with hormonal changes. ## How It Works Your wearable device uses integrated sensors to measure your skin temperature during the night. Over time, the app establishes your personal baseline and will highlight any night where the temperature deviates significantly from this normal range, helping you correlate these changes with how you feel. ## Summary This article explains how Wrist Temperature is measured during sleep to establish a personal health baseline. By tracking deviations from this norm, you can gain early insights into potential illness, hormonal shifts, and other changes in your body, empowering you to better understand your overall wellness. ## Related - [What is Sleeping Heart Rate (SHR)?](/tracking-your-wellness/what-is-sleeping-heart-rate-shr) - [Analyze your body metric trends over time](/tracking-your-wellness/analyze-your-body-metric-trends-over-time) - [Understand Menstrual Cycle tracking](/tracking-your-wellness/understand-menstrual-cycle-tracking) --- ### What is Heart Rate Variability (HRV)? # What is Heart Rate Variability (HRV)? **Heart Rate Variability (HRV)** is a measurement of the variation in time between each of your consecutive heartbeats. This metric provides deep insight into your body's recovery status, readiness for physical activity, and overall resilience to stress. ## What Heart Rate Variability Is While your heart rate measures the number of beats per minute, HRV focuses on the milliseconds of difference between those beats. Contrary to what you might think, a healthy, well-rested heart doesn't beat with perfect regularity. A higher HRV indicates greater variation between beats and is generally a sign that your nervous system is balanced, adaptable, and ready to handle challenges. Conversely, a lower HRV suggests your body is under stress, whether from intense training, poor sleep, illness, or mental strain. Several factors can influence your daily HRV reading: - **Training Load:** Intense workouts can temporarily lower HRV as your body recovers. - **Stress:** Both mental and physical stress can reduce your HRV. - **Sleep:** Quality and duration of sleep have a significant positive impact on HRV. - **Health Status:** Illness or fatigue will often cause a drop in your HRV. ## Why Your HRV Matters Tracking your HRV helps you understand how your body is responding to your lifestyle and training. It acts as an objective measure of your recovery, allowing you to make smarter decisions about your day. For example, if your HRV is trending upwards or is stable within your normal range, it’s a good sign that your body is adapting well and is ready for physical activity. If you notice a significant drop or a downward trend in your HRV, it could be an early warning that you are overtraining, getting sick, or experiencing high levels of stress. This gives you an opportunity to prioritize rest and recovery before you feel burned out. Remember, HRV is highly individual, so the most important insight comes from monitoring your personal trends over time rather than comparing your numbers to others. ## How HRV is Measured Your HRV is automatically measured by your smartwatch during sleep. This provides a consistent and reliable reading, as it's taken when your body is in a complete state of rest, free from the influence of daily activities. The value is presented in milliseconds (ms) and reflects your body's readiness for the day ahead. ## Summary This article explains Heart Rate Variability (HRV), a key metric for measuring your body's recovery and stress levels by tracking the time variation between heartbeats. Understanding your HRV trends can help you optimize your training, manage recovery, and maintain a healthy balance between activity and rest. ## Related - [What is Sleeping Heart Rate (SHR)?](/tracking-your-wellness/what-is-sleeping-heart-rate-shr) - [Analyze your body metric trends over time](/tracking-your-wellness/analyze-your-body-metric-trends-over-time) - [View Your Wellness Metrics (Sleep, Steps, Vitals)](/tracking-your-wellness/view-your-wellness-metrics-sleep-steps-vitals) --- ### What is Oxygen Saturation (SpO2)? # What is Oxygen Saturation (SpO2)? **Oxygen Saturation (SpO2)** is a wellness metric that measures the percentage of oxygen your red blood cells are carrying. Monitoring this value helps you understand how efficiently your body is transporting oxygen, which is a key indicator of your overall respiratory and cardiovascular health. ## What Oxygen Saturation Is Oxygen Saturation, often referred to as SpO2, represents the level of oxygenated hemoglobin in your blood. Hemoglobin is a protein in your red blood cells responsible for carrying oxygen from your lungs to the rest of your body. The SpO2 value is expressed as a percentage. For example, a reading of 97% means that 97% of the hemoglobin in your blood is carrying oxygen. - **Measurement:** Your compatible smartwatch measures SpO2 non-invasively using red and infrared light sensors on your wrist. - **Normal Range:** A typical SpO2 level for most healthy individuals is between 95% and 100%. - **Context:** Readings are usually taken during periods of stillness, such as sleep, to ensure accuracy and provide a consistent baseline. ## Why It Matters Tracking your Oxygen Saturation provides valuable insight into your body's performance and resilience. Consistently healthy SpO2 levels indicate that your lungs, heart, and circulatory system are effectively supplying your body with the oxygen it needs to function. Monitoring trends can help you identify how certain factors—such as changes in altitude, intense physical training, or potential illness—may be impacting your body's oxygen efficiency. ## Summary This article explains Oxygen Saturation (SpO2), a key wellness metric that measures the oxygen levels in your blood. By tracking SpO2, you can gain a better understanding of your respiratory health and how well your body distributes oxygen, which is essential for overall fitness and well-being. ## Related - [View Your Wellness Metrics (Sleep, Steps, Vitals)](/tracking-your-wellness/view-your-wellness-metrics-sleep-steps-vitals) - [What is Respiratory Rate?](/tracking-your-wellness/what-is-respiratory-rate) - [Analyze your body metric trends over time](/tracking-your-wellness/analyze-your-body-metric-trends-over-time) --- ### Analyze your body metric trends over time # Analyze your body metric trends over time Your app tracks several key body metrics while you sleep to provide a deeper understanding of your physiological state. You can analyze the trends for each metric over time to see how your body is responding to training, recovery, and lifestyle factors. This data is located within the **Vitals** card on the main Wellness screen. ## Accessing and Viewing Your Body Metrics To view your body metrics, navigate to the **Wellness** tab and tap the **Vitals** card. This will open a detailed screen listing all the vitals measured during your last sleep session. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/83d0fcd1ea2602fb7378720c6877e12bb5f0032b1125d6f0bafcbd4884e03b14_552d681d.webp) The **Body Metrics** section provides an at-a-glance summary of your current status for key vitals, including: - Sleeping Heart Rate - Wrist Temperature - Heart Rate Variability - Respiratory Rate - Oxygen Saturation ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/dacc68fe4772004b87d8d836bdaa703469534cd354553c5b62807dfdb3cbbeed_0a1e2b77.webp) ## Analyze Historical Trends Tap any metric to open a detailed view with a 14-day historical graph. This chart displays your readings over the past several days, allowing you to spot trends, spikes, or dips. The most recent reading is highlighted, and a short summary explains if it falls within your personalized normal range. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/9d749bace132e9e62e289cb3d1b8a5f5f64a1bede2546bc6fd6f8a24d98eaace_69225645.webp) Once in the detailed view, you can swipe left or right to seamlessly navigate between the historical graphs for your other body metrics. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/d591545aa5461fb41a3f435085384248012d4c5c8e426939027027d81b6a87b9_ae067d21.webp) ## Understand Your Personal Ranges and Values For a deeper explanation of any metric, tap the **person icon** in the top-right corner of its historical graph screen. A pop-up will appear with detailed information about your personal data. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/038cc0c1e3802f6091650d4786567fbea2d630b961f307273bb246dc373bfd48_439fba6b.webp) - **Typical Value:** Your median value for this metric. - **Normal Range:** A range calculated from your own data over the last 60 days, representing what is typical for you. - **Alerts:** Indicates the thresholds for elevated or high readings based on your data. - **Explanation:** A detailed description of the metric and what it signifies for your health and fitness. ### Tips for Analysis - Monitor trends over weeks, not just days. Look for gradual changes that may indicate improving fitness or accumulating fatigue. - Note how metrics like Heart Rate Variability (HRV) and Sleeping Heart Rate (SHR) respond to intense training, travel, or periods of high stress. - Use your personalized 'Normal Range' as a baseline to identify days when your body might be underrecovered or fighting off illness. ## Summary This article explains how to access and interpret your body metric trends. You will learn how to navigate from the Wellness dashboard to the detailed metrics list, view historical graphs for each vital, and understand your personalized ranges and typical values. Use this feature to monitor your body's long-term response to your lifestyle and training regimen. ## Related - [What is Sleeping Heart Rate (SHR)?](/tracking-your-wellness/what-is-sleeping-heart-rate-shr) - [What is Heart Rate Variability (HRV)?](/tracking-your-wellness/what-is-heart-rate-variability-hrv) - [How to Customize Your Wellness Dashboard](/tracking-your-wellness/how-to-customize-your-wellness-dashboard) --- ### Understand the Detailed View for Body Metrics # Understand the Detailed View for Body Metrics When you want to explore a specific body metric beyond the daily number, you can tap on it from the Wellness dashboard. This action opens a detailed view, providing a comprehensive analysis of the metric with historical data, trends, and your personalized ranges. ## Navigating the Detailed Metric View Tapping on any metric, such as **Heart Rate**, **Heart Rate Variability**, or **Wrist Temperature**, will open a dedicated card with an in-depth breakdown. While each metric is unique, the layout of the detailed view is consistent. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/3bbe66df5d3f986dd5c3c3f51bbfada3e408f4f871fa58bc9e74a1f83dde9047_b32f7ce7.webp) Here’s what you can find on the detailed view card: - **Current Reading and Daily Insight:** At the top, you’ll see the most recent measurement for that metric, along with a brief, contextual insight about that reading (e.g., "Sleeping heart rate stayed within your normal range."). - **Historical Trend Chart:** A line graph visualizes your data over a selected period. You can tap the arrows to navigate back and forth in time or change the view from a 7-day period to a longer range. - **Overview Cards:** Below the chart, you'll find cards summarizing the **Average**, **Max**, and **Min** values for the selected time frame. - **Range Distribution:** This section uses colored bar graphs to show the percentage of time and number of days your metric fell into different zones (e.g., Normal, Elevated, Low). - **Your Personalized Values:** Tap this section to expand it. It reveals a slider showing your **Typical Value** and **Normal Range**, which are calculated from your data over the last 60 days. You will also find an **Alerts** section that defines the specific thresholds for high or low readings. - **About the Metric:** At the bottom, you can expand this section to learn more about what the metric is, why it's important, and what can influence it. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/e4cf95e2656d67390ec1bfe0f635f716daff26f1122819e084f970bcc50a817f_bfea68f8.webp) ### Tips for Using This Section Your "Normal Range" is dynamic and recalculates based on your most recent 60 days of data. This means the app adapts to your body's changes over time, ensuring your baselines and insights remain relevant and personalized. ## Summary The detailed view for Body Metrics transforms a single daily reading into a rich, analytical dashboard. By providing historical trends, personalized ranges, and educational context all in one place, this feature empowers you to understand the nuances of your well-being and recognize meaningful changes in your body's data over time. ## Related - [What is Sleeping Heart Rate (SHR)?](/tracking-your-wellness/what-is-sleeping-heart-rate-shr) - [What is Heart Rate Variability (HRV)?](/tracking-your-wellness/what-is-heart-rate-variability-hrv) - [Analyze your body metric trends over time](/tracking-your-wellness/analyze-your-body-metric-trends-over-time) --- ### Understand your Cardio Fitness (VO2 Max) analysis # Understand your Cardio Fitness (VO2 Max) analysis The Cardio Fitness analysis provides a detailed look at your VO2 Max, a key measure of your cardiovascular health. You can access this section directly from the **Cardio Fitness** tile on your main **Wellness** dashboard. Use this screen to track your long-term trends and understand how your body uses oxygen during exercise. ## Navigating the Cardio Fitness Overview The main screen displays a graph of your Cardio Fitness trend, with the default view set to **12 Months**. This gives you an immediate overview of your recent progress. You can also tap on different year tabs, such as **2024**, **2023**, or **2022**, to review your historical performance and see how your fitness has evolved over longer periods. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/d74d271dc326881d72bb2544fd11f3485f7c2a3f01eede65422e3ce50dcb5803_830266fe.webp) ## Understanding Your Cardio Fitness Level For a deeper explanation of what your numbers mean, tap the **info icon** in the top-right corner of the screen. This opens the **About Cardio Fitness** page, which details what VO2 Max is and how it is estimated. As you scroll down, you will find descriptions for the different **Cardio Fitness Levels**, from **Poor** to **Excellent**. Your current level is highlighted, showing you where you stand based on your age and sex group. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/d9ba21eae320a6b27cee45b008c122f54735b7cb1c487ad3aaf2861ecdf712e4_ebf47d9b.webp) ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/ebb5770b7a07f58ca125641592904d59b659e39d35762a3efb0f81838780026e_790cef98.webp) ## Comparing Cardio Fitness with Other Metrics Below the main graph, you can overlay other health and activity data to identify potential correlations and gain a more complete picture of your fitness. Tapping on these metrics will add a corresponding graph or chart over your VO2 Max trend. The available overlays include: - **Resting Heart Rate** - **Steps - Daily Average** - **Activity Duration** - **Activity Distance** - **Activity Energy** ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/2b2c1d860eb716c416116427f96f1d17e0e0c6a4740707e2b3c6efba6888a6cf_1b7c4186.webp) ## Further Reading At the very bottom of the Cardio Fitness screen, you'll find a curated selection of articles that provide more context on cardiovascular health. Tap on insights like **We Need to Talk About VO2 Max** or **The Benefits of Aerobic Exercise** to learn more. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/822ea4e30c656caee8368dc4e85d69d2efe35e883ef423398118a28bd53dd5e1_3a6466c7.webp) ### Tips for Interpretation Your VO2 Max can fluctuate based on many factors. It is more meaningful to focus on the long-term trend rather than single-day measurements. A steady or upward trend over several weeks or months is a positive sign of improving cardiovascular fitness. ## Summary The Cardio Fitness screen offers a comprehensive analysis of your VO2 Max, allowing you to track long-term trends, understand your current fitness level in context, and compare your data with other metrics like heart rate and activity. This feature helps you gain a holistic view of your cardiovascular health and the factors that influence it. ## Related - [What is Cardio Fitness (VO2 Max)?](/tracking-your-wellness/what-is-cardio-fitness-vo2-max) - [Analyze your Cardio Fitness trends over time](/tracking-your-wellness/how-to-analyze-your-cardio-fitness-trends-over-time) - [How to Compare Cardio Fitness with Other Metrics](/tracking-your-wellness/how-to-compare-cardio-fitness-with-other-metrics) --- ### How to Analyze Your Cardio Fitness Trends Over Time # How to Analyze Your Cardio Fitness Trends Over Time This article shows you how to view and analyze your Cardio Fitness (VO2 max) trends in the Gentler Streak app. Following these steps will help you understand your long-term cardiovascular health and see how it changes over different periods. 1. From the main screen, scroll down to the **Wellness** section and tap the **Cardio Fitness** tile. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/6070fafe7d396c0e75c576b82e1051731ed5858f879aeb5472f595ea894be2a7_999e524c.webp) 2. The graph defaults to showing your trend over the last 12 months. To view the trend for a specific year, tap one of the year buttons (e.g., **2024**, **2023**) located above the graph. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/70c1df41b7eb8d05b95449b9f4d695c49969c2cf472381efb39ef0426598d7a6_7391e500.webp) 3. To learn more about what Cardio Fitness means and see where your average falls on the fitness scale, tap the **information (i) icon** in the top-right corner. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/a37e39aae036edd3f2db34d67cb70a46b667b786db3b7499191158dcf6d6a0c8_6cb25a63.webp) 4. To compare your Cardio Fitness trend with other health data, tap on a metric button below the graph. This will overlay the corresponding data on the chart, helping you spot potential correlations. You can overlay metrics such as **Resting Heart Rate**, **Steps - Daily Average**, **Activity Duration**, and **Activity Energy**. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/c1622b797da1d7d4c3ba0544c8b4b2145867ffae5049420af11fb725b6980219_d19e6ea7.webp) ## Summary This article explains how to analyze your long-term Cardio Fitness trends. By navigating to the Cardio Fitness screen, you can review your VO2 max data by year and overlay other key metrics like resting heart rate, steps, and activity duration. This comparative analysis provides valuable insights into how different aspects of your lifestyle and activity level may be influencing your cardiovascular health over time. ## Related - [What is Cardio Fitness (VO2 Max)?](/tracking-your-wellness/what-is-cardio-fitness-vo2-max) - [Understand your Cardio Fitness (VO2 Max) analysis](/tracking-your-wellness/understand-your-cardio-fitness-vo2-max-analysis) - [How to Compare Cardio Fitness with Other Metrics](/tracking-your-wellness/how-to-compare-cardio-fitness-with-other-metrics) --- ### How to Compare Cardio Fitness with Other Metrics # How to Compare Cardio Fitness with Other Metrics This article will guide you on how to compare your Cardio Fitness (VO2 max) trends with other wellness metrics. Overlaying data like your resting heart rate or daily steps can help you discover correlations and better understand your overall health. 1. From the **Wellness** tab, tap the **Cardio Fitness** card to open the detailed view. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/2fa33229125941b58dc3b45e179993b112aa1b213df2016f6c45c041f47d7a46_e0c4f8b1.webp) 2. Below the **Overview** graph, find the row of tappable metric buttons. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/11a5fd7d16566c944ca4374d26076ed4ac3a59d2601e670a16a31155b77ebf68_598cd103.webp) 3. Tap on a metric to overlay its data on your Cardio Fitness graph. You can choose from: ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/c1622b797da1d7d4c3ba0544c8b4b2145867ffae5049420af11fb725b6980219_d19e6ea7.webp) 4. Tap the selected metric button again to remove the overlay and return to the default Cardio Fitness view. ## Summary This article explains how to overlay various health metrics onto your Cardio Fitness graph. This feature provides a powerful visual tool for analyzing how factors like activity levels, step count, and resting heart rate correlate with your long-term cardiovascular fitness trends, offering deeper insights into your health. ## Related - [Understand your Cardio Fitness (VO2 Max) analysis](/tracking-your-wellness/understand-your-cardio-fitness-vo2-max-analysis) - [Analyze your Cardio Fitness trends over time](/tracking-your-wellness/how-to-analyze-your-cardio-fitness-trends-over-time) - [What is Cardio Fitness (VO2 Max)?](/tracking-your-wellness/what-is-cardio-fitness-vo2-max) --- ### What is Cardio Fitness (VO2 Max)? # What is Cardio Fitness (VO2 Max)? **Cardio Fitness (VO2 Max)** is a measurement of your cardiovascular health and aerobic fitness level. Understanding this metric helps you gauge how efficiently your body uses oxygen during exercise, which is a key indicator of your overall long-term health. ## What Cardio Fitness (VO2 Max) Is Cardio Fitness provides an estimate of your VO2 max, which is the maximum amount of oxygen your body can take in and use during exercise. It's considered a gold standard for measuring aerobic fitness. - **Measurement:** It's expressed in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min). - **Interpretation:** A higher VO2 max number generally means your cardiovascular system is more efficient at delivering oxygen to your muscles, indicating a better fitness level. - **Levels:** The app categorizes your level (e.g., Excellent, Good, Average, Fair) based on your age and sex, giving you context for your personal score. ## Why Cardio Fitness Matters Tracking your Cardio Fitness trend is more meaningful than focusing on a single number. It offers a powerful story about your health and resilience over time. A higher cardio fitness level is strongly linked with significant long-term health benefits, including a reduced risk of heart disease, type 2 diabetes, and premature mortality. By monitoring your trend, you can see how your lifestyle and workout habits are impacting one of the most important predictors of your long-term well-being. ## How Cardio Fitness Is Estimated The app estimates your VO2 max using data collected by your Apple Watch during outdoor walks, runs, and hikes. It analyzes the relationship between your heart rate and pace, incorporating data from motion, barometric, and GPS sensors. The estimate is calibrated specifically to running-specific movement patterns. This means regular walkers might see a slightly higher number than their running fitness would support, while people highly active in other sports (like cycling or swimming) may see a lower number than their true cardiovascular fitness suggests. For the most accurate reading, ensure your personal details (age, sex, height, weight) are correct in the app. ## Summary Cardio Fitness (VO2 Max) is a key metric that measures your body's efficiency in using oxygen during exercise, serving as a strong predictor of long-term health. This article explains what the metric represents, why tracking its trend over time is crucial for understanding your wellness, and how the app estimates your level using Apple Watch data from outdoor activities. ## Related - [Understand your Cardio Fitness (VO2 Max) analysis](/tracking-your-wellness/understand-your-cardio-fitness-vo2-max-analysis) - [Analyze your Cardio Fitness trends over time](/tracking-your-wellness/how-to-analyze-your-cardio-fitness-trends-over-time) - [How to Compare Cardio Fitness with Other Metrics](/tracking-your-wellness/how-to-compare-cardio-fitness-with-other-metrics) --- ## Using Insights and Recaps ### How to Share Your Monthly Activity Recap # How to Share Your Monthly Activity Recap Celebrate your hard work and progress by sharing a summary of your month's activities. This guide shows you how to find and share your monthly recap with friends, family, or social media. All you need is a completed month of activity data. 1. From the bottom navigation bar, tap the **Insights** tab. 2. In the **My Activity Recaps** section at the top, swipe to find and tap on the monthly recap you wish to share. 3. Once your recap loads, tap the **Share** button in the top-right corner of the screen. 4. Follow your device's prompts to select an app or contact to share your recap with. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/9c448dca2cd8fc9a13c704b5f61ed5931fe46145cb363e38fd0e6e6ea314dedc_a26a5913.webp) ## Summary This article provides step-by-step instructions on how to share your monthly activity recap. Sharing these visual summaries is a fantastic way to celebrate your accomplishments, stay motivated, and inspire others on their own fitness journeys. ## Related - [Find Your Monthly and Yearly Activity Recaps](/using-insights-and-recaps/how-to-find-your-monthly-and-yearly-activity-recaps) - [Understand Your Monthly Recap](/using-insights-and-recaps/understand-your-monthly-recap) - [What is the Insights Tab?](/using-insights-and-recaps/what-is-the-insights-tab) --- ### Understand Your Monthly Recap # Understand Your Monthly Recap Your Monthly Recap is a personalized summary of your fitness journey from the past month. Found in the **Insights** tab, it provides a visually engaging overview of your activities, achievements, and progress, helping you reflect on your efforts and plan for the month ahead. ## Key Metrics in Your Recap As you scroll through your recap, you'll find several sections that break down your performance. Each section includes a comparison to the previous month, helping you track your trends over time. - **Activity Status:** This shows the number of days you met your body's needs, visualized with your Activity Path graph for the entire month. - **Activities:** A count of how many workouts you completed, with a breakdown by activity type (e.g., cycling, running). - **Duration:** The total time you were physically active, also broken down by activity type. - **Longest Activity Duration:** Highlights your single longest workout from the month, complete with a map of your route and key stats. - **Energy:** Shows the total calories (kcal) you've burned, along with a fun visual representation of the equivalent food items. - **Distance & Elevation:** The total distance you've covered and the total elevation you've climbed across all activities. - **Photos:** A gallery of the memories you've made, pulling photos you attached to your workouts. - **Activity Heart Rate:** A summary of the time you spent in each heart rate zone, highlighting the zone you were in most often. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/9a1b5cce09c3e63b788a15c162a7249b7b1e6bcd78d85538b5702fd290675930_d641a1d2.webp) ### Tips for Using Your Recap Use your monthly recap to celebrate your consistency and achievements. Pay attention to the comparisons with the previous month to spot trends in your activity levels. It's a great tool for setting new goals, such as increasing your total duration or trying a new type of activity. ## Summary This article explains the different sections of your Monthly Recap, a feature designed to give you a clear and comprehensive summary of your fitness progress. By understanding each metric, from activity status to heart rate zones, you can better appreciate your hard work and make informed decisions about your fitness goals for the upcoming month. ## Related - [Find Your Monthly and Yearly Activity Recaps](/using-insights-and-recaps/how-to-find-your-monthly-and-yearly-activity-recaps) - [Share Your Monthly Recap](/using-insights-and-recaps/how-to-share-your-monthly-activity-recap) - [What is the Insights Tab?](/using-insights-and-recaps/what-is-the-insights-tab) --- ### What is the Insights Tab? # What is the Insights Tab? The **Insights tab** is your central hub for personalized activity summaries and a curated library of articles on health, wellness, and fitness. It helps you understand your progress over time and learn more about improving your overall well-being. ## What You'll Find in the Insights Tab The Insights tab is designed to give you a broader perspective on your fitness journey. It combines your long-term performance data with educational content to help you connect your activities with your overall health. It is divided into several key areas: - **My Activity Recaps:** At the top of the tab, you can find your monthly and yearly activity summaries. These recaps visualize your key stats, longest workouts, and achievements for a given period. - **Educational Articles:** Scroll down to find a library of short articles covering a wide range of topics. These are grouped into categories like Workout Essentials, Understanding the Body, Healthy Eating, and Sleep Hygiene. - **Community Stories:** The "Let's Get Personal" section features inspiring stories from other users, offering motivation and real-world perspectives on managing health and fitness. ## Why the Insights Tab Matters While other parts of the app focus on your day-to-day activity, the Insights tab helps you zoom out and see the bigger picture. Reviewing your monthly and yearly recaps allows you to recognize long-term trends, celebrate your consistency, and stay motivated. The curated articles provide valuable context and actionable advice. Whether you want to learn about common running mistakes, understand the importance of sleep quality, or find tips for healthier eating, this section provides expert knowledge to support your goals and help you make more informed decisions about your wellness. ## Summary This article provides an overview of the Insights tab, a key feature that combines your activity recaps with a rich library of educational content. Use this tab to review your long-term progress and gain valuable knowledge on topics from workout essentials to healthy eating and sleep. ## Related - [Find Your Monthly and Yearly Activity Recaps](/using-insights-and-recaps/how-to-find-your-monthly-and-yearly-activity-recaps) - [Understand Your Monthly Recap](/using-insights-and-recaps/understand-your-monthly-recap) - [What is the Activity Path?](/understanding-your-activity-path/what-is-the-activity-path) --- ### How to Find Your Monthly and Yearly Activity Recaps # How to Find Your Monthly and Yearly Activity Recaps The app automatically creates monthly and yearly summaries of your fitness journey, complete with key stats and highlights. This guide shows you how to find and open your activity recaps to review your progress over time. 1. Navigate to the **Insights** tab from the bottom menu. 2. At the top of the screen, locate the **My Activity Recaps** section. This area contains cards for each monthly summary. 3. Swipe left or right on the cards to browse through different months. At the end of the year, a yearly recap card will also be available here. 4. Tap on a recap card, such as **September**, to open and view your detailed summary for that period. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/d6c173f0dc7d866dfd6c1a76bbcceb3a3a988a82eba62970d324f4fdcc509527_7ebd271f.webp) ## Summary This article explains how to access your monthly and yearly activity summaries. By navigating to the Insights tab, you can easily browse and open personalized recaps that highlight your fitness achievements, such as total activities, duration, and calories burned for a specific period. ## Related - [Understand Your Monthly Recap](/using-insights-and-recaps/understand-your-monthly-recap) - [Share Your Monthly Recap](/using-insights-and-recaps/how-to-share-your-monthly-activity-recap) - [What is the Insights Tab?](/using-insights-and-recaps/what-is-the-insights-tab) --- ## Personalizing Your Profile ### What happens when I set my status to Sick, Injured, or On a Break? # What happens when I set my status to Sick, Injured, or On a Break? **Setting your status to Sick, Injured, or On a Break** helps the app understand when you need to rest and recover. This allows the app to adjust its guidance and notifications, ensuring you receive support that's appropriate for your current condition. ## What These Statuses Mean Your activity status communicates your current physical state to the app. While "Active" is the default, the other statuses signal that you are temporarily unable to maintain your usual workout routine for specific reasons. - **On a Break:** Use this when you are taking a few planned days off to recover or are on vacation. - **Sick:** Select this status when you are feeling unwell and need to rest to get well. - **Injured:** Choose this when you have a physical injury that requires you to stop or modify your training. ## Why It Matters The primary benefit of updating your status is to temporarily pause notifications. When you're sick or injured, you need to focus on recovery, and receiving reminders to meet an activity goal can be unhelpful. By changing your status, you ensure the app's communication respects your need for rest. This also helps the app maintain an accurate understanding of your long-term fitness journey. It recognizes that your break from activity is intentional and necessary, rather than a simple lapse in motivation, which keeps your Activity Path and recommendations more relevant. ## How It Works When you select "Sick," "Injured," or "On a Break," the app automatically pauses all push notifications related to workout suggestions and activity reminders. This feature is designed to give you the space you need to recover without pressure. Once you feel ready to resume your routine, simply change your status back to "Active," and your notifications will start again. ## Summary This article explains the purpose and effect of setting your activity status to Sick, Injured, or On a Break. This feature temporarily pauses all activity-related notifications, helping you focus on recovery and ensuring the app provides relevant support during periods of rest. ## Related - [Set your activity status (Active, Sick, Injured)](/personalizing-your-profile/how-to-set-your-activity-status-active-sick-injured) - [What is the Activity Path?](/understanding-your-activity-path/what-is-the-activity-path) - [Manage push and email notifications](/managing-data-notifications/how-to-manage-push-and-email-notifications) --- ### How to check and adjust your Personal Details (Name, Age, Sex) # How to check and adjust your Personal Details (Name, Age, Sex) Keeping your personal details accurate is essential for the app to provide personalized calculations for your Activity Path and workout recommendations. This guide shows you how to update your name, age, and sex directly within the app. 1. From the main screen, tap your **profile icon** in the top-right corner. 2. Under the PERSONALIZE section, tap **Personal Details**. 3. Tap on the field you want to change, such as **Name**, **Sex**, or **Age**. 4. Update the information as needed. Your changes are saved automatically when you exit the screen. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/32de8dd5d0d6c25b07a7c3006e70d3185a6bbdd234d51b2d062dfd5a7158a417_59904eb2.webp) ## Summary This article provides a step-by-step guide on how to modify your personal information, including your name, age, and sex. Updating these details ensures that all health and activity metrics calculated by the app are accurate and tailored specifically to you. ## Related - [Change your profile photo](/personalizing-your-profile/how-to-change-your-profile-photo) - [Set your activity status (Active, Sick, Injured)](/personalizing-your-profile/how-to-set-your-activity-status-active-sick-injured) - [What happens when I set my status to Sick, Injured, or On a Break?](/personalizing-your-profile/what-happens-when-i-set-my-status-to-sick-injured-or-on-a-br) --- ### How to Change Your Profile Photo # How to Change Your Profile Photo Personalize your account by adding or updating your profile photo. This guide will show you how to change your profile picture from your account settings. You will need access to the photos stored on your device. 1. From the main dashboard, tap your **profile icon** located in the top-right corner of the screen. 2. On your profile page, tap **Personal Details** under the PERSONALIZE section. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/5fb54e306435596bfb0ce0c7d70ea83999f6d3ac647b7a5aa77a1a3e125f5e9a_35f8aa73.webp) 3. Tap the **Edit Photo** link directly below your current profile image. 4. Choose an existing photo from your library or take a new one using your camera. 5. Adjust the photo as needed and confirm your selection to set it as your new profile picture. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/32de8dd5d0d6c25b07a7c3006e70d3185a6bbdd234d51b2d062dfd5a7158a417_59904eb2.webp) ## Summary This article explains how to update your profile photo through the Personal Details menu. Keeping your photo current helps personalize your experience and makes your profile easily recognizable. ## Related - [Update your personal details (name, age, sex)](/personalizing-your-profile/how-to-check-and-adjust-your-personal-details-name-age-sex) - [Set your activity status (Active, Sick, Injured)](/personalizing-your-profile/how-to-set-your-activity-status-active-sick-injured) - [Change the app icon](/adjusting-app-settings-appearance/how-to-change-the-app-icon) --- ### How to Set Your Activity Status (Active, Sick, Injured) # How to Set Your Activity Status (Active, Sick, Injured) Keep your activity recommendations accurate by updating your current physical status. This guide shows you how to set your status to Active, On a Break, Sick, or Injured, which helps the app adjust its suggestions and pause notifications when you need to rest. 1. From the main screen, tap your **profile icon** in the top-right corner. 2. On your profile screen, tap **Activity Status**. 3. Select the status that best describes your current condition: **Active**, **On a Break**, **Sick**, or **Injured**. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/de4f6f4de6444a5814df23ccc4e7cefc8dcb8c991985dbc07bafeef3a4ebac7c_a93b34b4.webp) ## Summary This article explains how to change your activity status within the app. By setting your status to reflect whether you are active, taking a break, sick, or injured, you ensure that the app’s workout recommendations and notifications are tailored to your current physical state, promoting healthier and more effective training. ## Related - [What happens when I set my status to Sick, Injured, or On a Break?](/personalizing-your-profile/what-happens-when-i-set-my-status-to-sick-injured-or-on-a-br) - [What is the Activity Path?](/understanding-your-activity-path/what-is-the-activity-path) - [Update your personal details (name, age, sex)](/personalizing-your-profile/how-to-check-and-adjust-your-personal-details-name-age-sex) --- ## Adjusting App Settings & Appearance ### How to Change Units of Measure (Metric/Imperial) # How to Change Units of Measure (Metric/Imperial) This guide explains how to switch the app's units of measure between the Metric and Imperial systems. Customizing this setting ensures that all data, such as distance and weight, is displayed in a format that is familiar and easy for you to understand. 1. From the main screen, tap your **profile icon** in the top-right corner. 2. In the profile menu, tap **Settings**. 3. Under the **GENERAL** section, tap **Units of Measure**. 4. Select either **Metric** or **Imperial** from the options that appear. Your selection will be saved automatically. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/7adcaacbab27fef086e36917df228ae77095ebac46c6b889f4c97ce87a33b676_a2a58003.webp) ## Summary This article provides step-by-step instructions on how to personalize your data display by changing the units of measure. By navigating to the app's settings, you can easily switch between the Metric system (e.g., kilometers, meters) and the Imperial system (e.g., miles, feet) to suit your preference. ## Related - [Set active energy units (kcal/kJ) and food emojis](/adjusting-app-settings-appearance/how-to-set-active-energy-units-kcalkj-and-food-emojis) - [Change the first day of the week](/adjusting-app-settings-appearance/how-to-change-the-first-day-of-the-week) - [Change the app language](/adjusting-app-settings-appearance/how-to-change-the-app-language) --- ### How to Change the App Language # How to Change the App Language Personalize your experience by changing the display language of the Gentler Streak app. This guide will show you how to navigate to your device's settings directly from the app to select your preferred language. No special permissions are required for this process. 1. From the main screen, tap your **profile icon** in the top-right corner. 2. On the profile screen, tap **Settings**. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/1fd922bfffd101c14a09651ba7cd636adb2725987e64aad95c0219186f2591c4_5c35ec08.webp) 3. Scroll to the bottom of the Settings screen and tap **App Settings**. You will be redirected to your device's system settings for the Gentler Streak app. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/ad103798656c46d497c8324638da2f9958a2c4657787eb79d4d6cbc6c4d8e931_2c4e13b2.webp) 4. Under the **PREFERRED LANGUAGE** section, tap **Language**. 5. Select your desired language from the list. The app will now display in the chosen language. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/b5abecbb4ac4d3808b699b6a58a4d4240639ca963150d78568997b4fd6790f31_562e652f.webp) ## Summary This article provides a step-by-step guide on how to change the language of the Gentler Streak app. By accessing your device's system settings through the app, you can easily switch to a different language, making the interface more comfortable and accessible for you. ## Related - [Change the app icon](/adjusting-app-settings-appearance/how-to-change-the-app-icon) - [Change units of measure (Metric/Imperial)](/adjusting-app-settings-appearance/how-to-change-units-of-measure-metricimperial) - [Manage system permissions (Location, Photos, Health)](#article-7368) --- ### How to Change the First Day of the Week # How to Change the First Day of the Week This guide explains how to change the first day of the week in the app. Customizing this setting helps align the app's calendar views with your personal or regional preferences, making it easier to track your activity throughout the week. 1. Tap your **profile icon** in the top-right corner of the main screen. 2. Select **Settings** from the menu. 3. Under the **GENERAL** section, tap **Start Week On**. 4. Choose your preferred start day for the week. Your selection is saved automatically. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/e5fa37a398d831c0cf50ae08ebe38e3cac98eed47f503eec2326198715306cde_9681cfe6.webp) ## Summary This article teaches you how to set the first day of the week. This feature allows you to customize the calendar display within the app to match your weekly schedule, whether you prefer to start your week on a Sunday, Monday, or another day. ## Related - [Change units of measure (Metric/Imperial)](/adjusting-app-settings-appearance/how-to-change-units-of-measure-metricimperial) - [Set active energy units (kcal/kJ) and food emojis](/adjusting-app-settings-appearance/how-to-set-active-energy-units-kcalkj-and-food-emojis) - [Customize the app's character appearance](/adjusting-app-settings-appearance/how-to-customize-the-apps-character-appearance) --- ### How to Set Active Energy Units (kcal/kJ) and Food Emojis # How to Set Active Energy Units (kcal/kJ) and Food Emojis Personalize how your active energy data is displayed in the app. This guide shows you how to switch between kilocalories (kcal) and kilojoules (kJ) and how to enable or disable the food emojis that represent your energy expenditure. 1. From the home screen, tap your **profile icon** in the top-right corner. 2. On the profile screen, tap **Settings**. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/5230e54f3cb57e2ba7825b5d59b65a0b54e746dfd3c9e59061800778c908c993_e3e73075.webp) 3. Under the **GENERAL** section, tap **Active Energy**. 4. Select your preferred unit of measurement: **kcal** or **kJ**. 5. Tap the toggle next to **Show Food Emoji** to turn the feature on or off. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/8063188e50561cb585d0760b3f9f90a09209817d057782b9467453ef1743331d_3eb52c9c.webp) ## Summary This article explains how to customize your active energy display settings. By following these steps, you can set your preferred energy unit to either kilocalories (kcal) or kilojoules (kJ) and choose whether to display food emojis that correspond to your energy burned, allowing for a more personalized tracking experience. ## Related - [Change units of measure (Metric/Imperial)](/adjusting-app-settings-appearance/how-to-change-units-of-measure-metricimperial) - [Change the first day of the week](/adjusting-app-settings-appearance/how-to-change-the-first-day-of-the-week) - [Customize and reorder your Wellness dashboard](/adjusting-app-settings-appearance/how-to-customize-and-reorder-your-wellness-dashboard) --- ### How to Customize the App's Character Appearance # How to Customize the App's Character Appearance Personalize your app experience by changing the look of Yorhart, the animated character. This guide will show you how to select from different character styles, including thematic variations, or remove the character entirely for a more minimalist interface. 1. From the home screen, tap your **profile icon** in the top-right corner. 2. On your profile screen, tap **Settings**. 3. Under the **APPEARANCE** section, tap **Character**. 4. Select your preferred style: **Regular**, **Thematic**, or **No Yorhart**. Your selection is saved automatically. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/99957e5a6f0dd7668cdeadf52094687e3cd1f3b3349aa4f94606e459da060d30_81a0a15e.webp) ## Summary This article explains how to change the appearance of the animated character, Yorhart, within the app. By following these steps, you can customize the visual theme to match your preference, choosing between the standard character, a dynamic thematic version, or removing the character for a more minimalist view. ## Related - [Change the app icon](/adjusting-app-settings-appearance/how-to-change-the-app-icon) - [Customize and reorder your Wellness dashboard](/adjusting-app-settings-appearance/how-to-customize-and-reorder-your-wellness-dashboard) - [Change the first day of the week](/adjusting-app-settings-appearance/how-to-change-the-first-day-of-the-week) --- ### How to Customize and Reorder Your Wellness Dashboard # How to Customize and Reorder Your Wellness Dashboard Personalize your Wellness dashboard to prioritize the metrics that matter most to you. This guide shows you how to select which wellness metrics appear on your dashboard and how to reorder them for a customized view. 1. From the main screen, tap your **profile icon** in the top-right corner. 2. Select **Settings** from the menu. 3. Under the **APPEARANCE** section, tap **Wellness**. 4. On the **Preferences** screen, use the checkboxes to enable or disable the metrics you want to see, such as **Sleep**, **Steps**, or **Body Metrics**. 5. To change the order, tap and hold the **three-line icon** next to a metric and drag it to your preferred position. 6. Tap **Done** to save your new dashboard layout. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/22edfd34fd5f781f1bb8b2578db4234c2c721e22b309128188dbe3a89b5ffd16_c63f1cb8.webp) ## Summary This article provides step-by-step instructions for personalizing your Wellness dashboard. By accessing the Wellness preferences within the app settings, you can easily select which metrics are displayed and arrange them in any order to create a view that is tailored to your health and fitness goals. ## Related - [View Your Wellness Metrics (Sleep, Steps, Vitals)](/tracking-your-wellness/view-your-wellness-metrics-sleep-steps-vitals) - [Customize the app's character appearance](/adjusting-app-settings-appearance/how-to-customize-the-apps-character-appearance) - [Change the app icon](/adjusting-app-settings-appearance/how-to-change-the-app-icon) --- ### How to Change the App Icon # How to Change the App Icon Personalize your device's home screen by choosing a different look for the Gentler Streak app. This guide shows you how to change the app icon from a collection of unique designs available within the settings. 1. From the main screen, tap your **profile icon** in the top-right corner. 2. On your profile page, tap **Settings**. 3. Under the **APPEARANCE** section, tap **App Icon**. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/de6131344d3f5cf2b1fd568c98c34ae986e234c4c99da24c65f4ad822db53668_bc624b77.webp) 4. Scroll through the available options and tap the icon you wish to use. The app icon on your device's home screen will update immediately. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/f4ad9d7725437162e7c918630d847497786a8c22bb2267376e9602d0df8cd05e_7b1ceed8.webp) ## Summary This article explains how to customize the app's appearance on your device's home screen. By navigating to the appearance settings, you can choose from a variety of unique icons to better reflect your personal style. ## Related - [Customize the app's character appearance](/adjusting-app-settings-appearance/how-to-customize-the-apps-character-appearance) - [Change the app language](/adjusting-app-settings-appearance/how-to-change-the-app-language) - [Customize and reorder your Wellness dashboard](/adjusting-app-settings-appearance/how-to-customize-and-reorder-your-wellness-dashboard) --- ## Customizing Your Training Metrics ### Understand your heart rate zones # Understand your heart rate zones Monitoring your heart rate is an effective way to measure the intensity of your activities. The app uses heart rate training zones to help you understand how strenuous your workout is. You can find your personalized zones by tapping your profile icon and selecting **Heart Rate Zones**. ## Your Training Zones Your heart rate zones are calculated based on your maximum and resting heart rate. Each zone corresponds to a different level of intensity and provides different cardiovascular benefits. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/dccab208d129413749f33cc64a0705a40c3ec937de074c3b27fd4fad21379f60_d12a4d7e.webp) - **Zone 0: Easy:** For slow-paced activities like easy walks or core training. This zone is for activities that are easy on the heart. - **Zone 1: Warm Up:** Used for warming up, cooling down, and recovering from previous workouts. - **Zone 2: Endurance:** Ideal for burning fat and improving endurance without the need for a long recovery period afterward. - **Zone 3: Moderate:** Effective for general cardiovascular fitness and increasing overall muscle strength. - **Zone 4: Intense:** Helps improve your speed endurance and your body's ability to withstand higher lactic acid levels for longer. - **Zone 5: Performance:** Your heart, blood, and respiratory system are working at their maximal capacity. This zone should only be maintained for short periods to boost performance. ### Tips for Using Heart Rate Zones Tailor your workouts to target specific zones based on your fitness goals. For example, spend more time in Zone 2 for long-distance endurance training, or incorporate short bursts in Zone 4 and 5 for high-intensity interval training (HIIT). ## Summary This article provides an overview of the different heart rate zones used to measure workout intensity. It explains the purpose of each zone, from easy recovery to maximal performance, helping you better understand your fitness data and tailor your training to meet specific goals. ## Related - [Customize your heart rate zones](/customizing-your-training-metrics/how-to-customize-your-heart-rate-zones) - [Choose the calculation method for heart rate zones (Max HR, HRR, Lactate Threshold)](/customizing-your-training-metrics/how-to-choose-your-heart-rate-zone-calculation-method) - [Adjust your Max and Resting Heart Rate values](/customizing-your-training-metrics/how-to-adjust-your-max-and-resting-heart-rate-values) --- ### How to Adjust Your Max and Resting Heart Rate Values # How to Adjust Your Max and Resting Heart Rate Values Keeping your Max and Resting Heart Rate values accurate is key to ensuring your heart rate zones are calculated correctly for more personalized training. This guide shows you how to update these values in your profile. For best results, you should know your current Max and Resting Heart Rate before starting. 1. From the home screen, tap your **profile icon** in the top-right corner. 2. Under the 'PERSONALIZE' section, tap **Heart Rate Zones**. 3. Scroll to the bottom and tap the **Customize Training Zones** button. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/510828b0c1e109ed805005061fa8886eeddb230522f9af960cf22fc3dcc96a5a_0cd99d2c.webp) 4. Tap on the **Max Heart Rate** field. 5. In the pop-up that appears, scroll to select your correct max heart rate. Tap '**Done**' to save the value. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/5ab81e2d0ed9fbb324ecb4ad09f5d835b03bfe2ae2a859bb835d5080d654434a_df5ebd76.webp) 6. Tap on the **Resting Heart Rate** field. 7. In the pop-up, scroll to select your correct resting heart rate. Your heart rate zones will update automatically based on these new values. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/dadee3c0921f7fb015b7f7a3230106af8a8c227d39137059ce3b1eaebcaf23f8_0e177423.webp) ## Summary This article guides you through updating your maximum and resting heart rate values within the app's settings. Properly setting these metrics is crucial for accurate heart rate zone calculations, leading to more personalized and effective workout recommendations. ## Related - [Understand your heart rate zones](/customizing-your-training-metrics/understand-your-heart-rate-zones) - [Customize your heart rate zones](/customizing-your-training-metrics/how-to-customize-your-heart-rate-zones) - [Choose the calculation method for heart rate zones (Max HR, HRR, Lactate Threshold)](/customizing-your-training-metrics/how-to-choose-your-heart-rate-zone-calculation-method) --- ### How to Customize Your Heart Rate Zones # How to Customize Your Heart Rate Zones Personalizing your heart rate zones ensures your workout intensity is measured accurately against your unique fitness level. This guide shows you how to customize the percentage-based thresholds for each training zone, leading to more precise activity tracking. 1. From the main screen, tap your **profile icon** in the top-right corner. 2. Under the PERSONALIZE section, tap **Heart Rate Zones**. 3. At the bottom of the screen, tap the **Customize Training Zones** button. 4. On the **Customize Training Zones** screen, locate the zone you wish to adjust. 5. Tap the **+** or **-** button next to a zone to change its percentage value. The corresponding beats per minute (bpm) value will update automatically. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/0bc1c95b443b1e9de0b02f9fd010173f781621757382526b13626f953e8446a6_e038fd55.webp) ## Summary This article explains how to manually adjust your heart rate training zones. Customizing these zones allows for more accurate tracking of workout intensity, ensuring that your effort is correctly reflected in your activity data and that you receive training recommendations tailored to your personal fitness. ## Related - [Understand your heart rate zones](/customizing-your-training-metrics/understand-your-heart-rate-zones) - [Choose the calculation method for heart rate zones (Max HR, HRR, Lactate Threshold)](/customizing-your-training-metrics/how-to-choose-your-heart-rate-zone-calculation-method) - [Adjust your Max and Resting Heart Rate values](/customizing-your-training-metrics/how-to-adjust-your-max-and-resting-heart-rate-values) --- ### How to Choose Your Heart Rate Zone Calculation Method # How to Choose Your Heart Rate Zone Calculation Method This article will guide you on how to choose the calculation method for your heart rate zones. Selecting the right method—Max Heart Rate, Heart Rate Reserve, or Lactate Threshold—ensures your training zones are accurately tailored to your personal fitness level, helping you train more effectively. 1. From the home screen, tap your **profile icon** in the top-right corner. 2. On your profile screen, select **Heart Rate Zones** under the Personalize section. 3. Scroll to the bottom of the screen and tap the **Customize Training Zones** button. 4. On the Customize Training Zones screen, tap the **Based on** option. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/5cf3c9ad9363ba6418581513edd4b932724c5f798815c44cd57da97604e356a5_226f8f26.webp) 5. Choose your preferred calculation method. The app will automatically recalculate your zones based on your selection. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/7892945ee51ee7b8f1a675dbf8ed8c0b7690e40bc6faceb05deea310aff63587_ed776d71.webp) ## Summary This article explains how to select the calculation model for your heart rate zones. By choosing between Max Heart Rate, Heart Rate Reserve, and Lactate Threshold, you can align the app's intensity tracking with your preferred training methodology for more precise and personalized feedback. ## Related - [Understand your heart rate zones](/customizing-your-training-metrics/understand-your-heart-rate-zones) - [Customize your heart rate zones](/customizing-your-training-metrics/how-to-customize-your-heart-rate-zones) - [Adjust your Max and Resting Heart Rate values](/customizing-your-training-metrics/how-to-adjust-your-max-and-resting-heart-rate-values) --- ## Managing Data & Notifications ### How to Include Daily Steps in Your Activity Path Calculation # How to Include Daily Steps in Your Activity Path Calculation This article explains how to include your daily, non-recorded steps in your Activity Path calculation. Enabling this feature ensures that all your movement throughout the day, not just formal workouts, contributes to your activity score, providing a more holistic view of your daily exertion. 1. From the main screen, tap your **profile icon** in the top-right corner. 2. On your profile screen, tap **Settings**. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/5230e54f3cb57e2ba7825b5d59b65a0b54e746dfd3c9e59061800778c908c993_e3e73075.webp) 3. Scroll down to the **ACTIVITY PATH CALCULATION** section. 4. Tap the toggle switch next to **Include Steps** to turn it on. The switch will turn green when activated. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/492051ad22397c6e5ffd90c36d35689a581e072133d2c8b52a993090595f4bc9_78986651.webp) ## Summary This guide demonstrates how to activate the 'Include Steps' feature. By enabling this setting, your Activity Path will incorporate steps taken outside of recorded workouts, offering a more complete and accurate representation of your daily physical activity. ## Related - [What is the Activity Path?](/understanding-your-activity-path/what-is-the-activity-path) - [Interpret the Activity Path graph](/understanding-your-activity-path/interpret-the-activity-path) - [Sync Rate of Perceived Exertion (RPE) from Apple Health](/managing-data-notifications/how-to-sync-rate-of-perceived-exertion-rpe-from-apple-health) --- ### How to Sync Rate of Perceived Exertion (RPE) from Apple Health # How to Sync Rate of Perceived Exertion (RPE) from Apple Health This guide explains how to sync your Rate of Perceived Exertion (RPE) data directly from Apple Health. Enabling this feature ensures that any RPE you've logged for workouts in other applications is automatically reflected in Gentler Streak, keeping your activity data consistent across platforms. 1. From the main screen, tap your **profile icon** in the top-right corner. 2. On your profile page, tap **Settings**. 3. Scroll down to the **ACTIVITY PATH CALCULATION** section. 4. Tap the toggle next to **Sync RPE with Health** to turn it on. The app will now import RPE data from workouts stored in your Apple Health. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/3615487682040d768efddda7186501a644943a7e1326d1d0a454cbc583dce70f_58f7f488.webp) ## Summary This article teaches you how to enable the synchronization of RPE data from Apple Health. This feature ensures that RPE values you've logged for workouts in other apps and saved to Health are accurately reflected in your Gentler Streak workout summaries, providing a more complete view of your effort. ## Related - [How to Log Perceived Exertion for a Workout](/reviewing-your-activities/how-to-log-perceived-exertion-for-a-workout) - [Understand your workout summary and metrics](/reviewing-your-activities/understand-your-workout-summary-and-metrics) - [Include daily steps in your Activity Path calculation](/managing-data-notifications/how-to-include-daily-steps-in-your-activity-path-calculation) --- ### How to automatically add photos to your workout summaries # How to automatically add photos to your workout summaries Bring your workout summaries to life by automatically attaching photos you took during your activities. This guide shows you how to enable a feature that matches photos from your device's library to your workout summaries based on when they were taken, creating a richer, more personal activity log. 1. From the home screen, tap your profile icon in the top-right corner. 2. On the profile screen, tap **Settings**. 3. Scroll down and tap **Match Photos With Workouts**. 4. In the pop-up window, tap the **Yes, Add Photos** button to confirm. The app will now automatically find and link photos to your past and future workouts. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/a5e7caaf6a081b73a9baf89483cbc9927f48c55cc1e7be6987c48d8cee7c43ee_7699a418.webp) ### Troubleshooting For this feature to work, the app needs permission to access your photos. If photos are not appearing, go to your device's settings, find the Gentler Streak app, and ensure that **Photos** access is enabled. ## Summary This article explains how to automatically associate photos with your workout summaries. By enabling this feature, you can enrich your activity history, making it easier to remember and relive the moments from your workouts. ## Related - [How to Edit a Workout's Title, Notes, or Photos](/reviewing-your-activities/edit-a-workouts-title-notes-or-photos) - [Understand your workout summary and metrics](/reviewing-your-activities/understand-your-workout-summary-and-metrics) - [Manage system permissions (Location, Photos, Health)](#article-7368) --- ### How to Manage Push and Email Notifications # How to Manage Push and Email Notifications This article shows you how to manage your push and email notifications in the app. Customizing these settings helps you stay informed about your activity, recaps, and special offers in a way that suits your preferences. To receive email notifications, you must have an email address associated with your account. 1. From the main screen, tap your **profile icon** in the top-right corner. 2. On your profile screen, tap **Settings**. 3. Scroll down and tap on the **Notifications** option. ![]() 4. Under the **PUSH** section, use the toggles to turn notifications on or off for **Status Reminders**, **Special Offers**, **Monthly and Yearly Recap**, **Workout Summary**, and **Tips & Tricks**. 5. Under the **EMAIL** section, use the toggles to subscribe or unsubscribe from emails about **News**, **Tips & Tricks**, and **Special Offers**. ## Summary This article explains how to customize your notification settings. By following these steps, you can control which push and email alerts you receive, ensuring you get the information you want, from workout summaries to app news and special offers. ## Related - [Manage system permissions (Location, Photos, Health)](#article-7368) - [How to Set Your Activity Status (Active, Sick, Injured)](/personalizing-your-profile/how-to-set-your-activity-status-active-sick-injured) - [Automatically add photos to your workout summaries](/managing-data-notifications/how-to-automatically-add-photos-to-your-workout-summaries) --- ## Managing Your Subscription & Account ### View Your Gentler Streak Premium Membership Details # View Your Gentler Streak Premium Membership Details The Gentler Streak Premium screen provides a summary of your subscription status and a comprehensive list of all the features included with your membership. You can access this screen from your profile to review your membership type, start date, and the benefits you've unlocked. ## Accessing Your Membership Details From your main profile page, tap on the **Gentler Streak Premium** option located under the **MEMBERSHIP** section. This will take you to a dedicated screen detailing your subscription. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/0aa7a336442e32478bf318389ef381e75859b42ff678cdc652cf37ffac2c560b_67a1242f.webp) ## Subscription Information At the top of the screen, you will find a personalized message and the details of your current subscription plan. This section includes: - **Subscription Type:** Displays the name of your plan (e.g., Lifetime Family). - **Member Since:** Shows the date your premium membership began. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/46c1c9cb0ca9ab77b175b3bb95e79a0b0b713af559513f06380ce8daf4e55b93_bf68d75b.webp) ## Premium Member Benefits Below your subscription details, a comprehensive list outlines all the features you have full access to as a Premium member. This is a great place to discover or remind yourself of the tools available to enhance your fitness and wellness journey. Key benefits include: - **10-day and 30-day Activity Path:** View longer-term activity trends and their effect on your fitness. - **Daily Workout Suggestions:** Receive tailored daily actions, including rest days and active recovery, via Go Gentler. - **Full Access to all Wellbeing Metrics:** Unlock all available health metrics for a complete overview. - **Full Sleep Analysis:** Access short-term overviews of your sleep duration, consistency, and stages. - **Full Activity Overview Charts:** Analyze your activity on weekly, monthly, yearly, and all-time scales. - **Add Workout Manually:** Log activities by hand to ensure they are reflected in your Activity Path. - **Estimate Workouts' Intensity (RPE):** Use the RPE scale to indicate how intense a workout felt. - **Mirror Apple Watch tracking to iPhone:** See your workout progress on your iPhone in real-time. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/72081832f806a6e92df9df7ff9c1068ccaf9ff4d01d6631c72f64e5730674c71_c5765a03.webp) ### Tips for Using This Section Periodically review the list of premium benefits to ensure you are taking full advantage of all the tools and features available to you. It's a helpful reference for discovering new ways to interact with the app. ## Summary This article explains how to locate and understand the Gentler Streak Premium screen. This feature provides a clear overview of your subscription status, including your plan type and start date, and lists all the exclusive benefits and tools available to you as a premium member. ## Related - [What is the Activity Path?](/understanding-your-activity-path/what-is-the-activity-path) - [How to Find and Understand Your Daily Workout Recommendations](/daily-workout-recommendations/how-to-find-and-understand-your-daily-workout-recommendation) - [View Your Wellness Metrics (Sleep, Steps, Vitals)](/tracking-your-wellness/view-your-wellness-metrics-sleep-steps-vitals) --- ## Using Gentler Streak on Your Apple Watch ### How to Interact with Your Live Workout Screen on Apple Watch # How to Interact with Your Live Workout Screen on Apple Watch Once your workout is underway, the live screen on your Apple Watch becomes an interactive dashboard for your activity. This guide shows you how to view your data, customize metrics, control media, and manage your workout session directly from your wrist. 1. The main workout screen displays your heart rate zones at the top, current heart rate in the center, and two customizable metrics at the bottom. 2. To change a displayed metric, **long-press** on either the left or right metric field. Scroll through the list of available options and tap the one you want to see. 3. Use the **Digital Crown** to scroll down. This will reveal detailed graphs showing your heart rate and elevation changes throughout the workout. 4. Swipe **right** from the main workout screen to access your media controls. You can play, pause, and skip music or podcasts from here. 5. Swipe **left** to open the control panel. Here you can tap **Pause** to pause the session, **Lock** to activate the water lock and prevent accidental screen taps, or **Hold to End** to finish and save your workout. ## Summary This article explains how to navigate and use the live workout screen on your Apple Watch. You learned how to customize data fields in real-time, view detailed performance graphs, control your music, and access essential workout controls like pause, lock, and end. ## Related - [Overview of the Apple Watch App interface](/using-gentler-streak-on-your-apple-watch/overview-of-the-apple-watch-app-interface) - [Start a workout](/using-gentler-streak-on-your-apple-watch/how-to-start-a-workout-on-your-apple-watch) - [Customize workout settings before you start](/using-gentler-streak-on-your-apple-watch/how-to-customize-workout-settings-on-apple-watch) --- ### Overview of the Apple Watch App interface # Overview of the Apple Watch App interface The Gentler Streak Apple Watch app allows you to track your workouts directly from your wrist, providing live metrics and controls without needing your iPhone. When you open the app, you'll first see your daily message, which provides context for your current fitness level and readiness. ![]() ## Starting a Workout Swipe down from the daily message to access the **Start a Workout** screen. Here, you can quickly begin an activity. - **Recent Workouts:** The screen displays tiles for your most recently used activity types for quick access. - **Add a Workout (+):** If your desired activity isn't listed, tap the **+** button to browse and select from over 140 workout types. - **Go Gentler Suggestions:** At the top, you'll find the **Go Gentler** section, which provides recommended workouts tailored to your current readiness. ![]() ## Customizing Workout Settings Before starting a workout, you can customize how it's tracked. Swipe an activity tile to the right and tap the settings icon to adjust its options. - **Metrics:** Choose which data points (e.g., Rolling Speed, Distance, Pace) you want to see on the **Left** and **Right** metric slots during your workout. - **Track Location:** Toggle this on or off to enable or disable GPS tracking for the activity. - **Auto-Pause:** Enable this to have your workout pause automatically when you stop moving. ![]() ## The Workout Screen Once you start an activity, the workout screen displays your real-time performance data. You can interact with this screen to view different metrics and graphs. - **Heart Rate Zones:** Shown at the top with colored indicators. - **Live Metrics:** Your current heart rate is displayed in the center, with your chosen left and right metrics shown below. You can change these on the fly by long-pressing a metric. - **Graphs:** Use the Digital Crown or swipe up to scroll down and view graphs of your heart rate and elevation gain over time. ![]() ## In-Workout Controls During a workout, you can swipe left or right from the main screen to access additional controls. - **Swipe Right:** Opens the music player to control audio playback. - **Swipe Left:** Opens a control screen where you can **Lock** the screen (useful for water activities), **Pause** the workout, or **Hold to End** the session. ![]() ### Tips for Using the Watch App To get the most relevant data during your workout, remember that you can change the displayed metrics at any time. Simply long-press the metric you want to change on the live workout screen and select a new one from the list. ## Summary This article provides a tour of the Gentler Streak Apple Watch app. It covers how to navigate the main interface, start a new workout, customize activity settings, and interact with the live workout screen to view metrics and control your session. ## Related - [Start a workout](/using-gentler-streak-on-your-apple-watch/how-to-start-a-workout-on-your-apple-watch) - [Customize workout settings before you start](/using-gentler-streak-on-your-apple-watch/how-to-customize-workout-settings-on-apple-watch) - [Interact with your live workout screen](/using-gentler-streak-on-your-apple-watch/how-to-interact-with-your-live-workout-screen-on-apple-watch) --- ### How to Customize Workout Settings on Apple Watch # How to Customize Workout Settings on Apple Watch This guide shows you how to customize settings for each workout type directly on your Apple Watch. Personalizing your settings allows you to see the metrics that matter most to you and control features like location tracking and auto-pause for a more tailored experience. 1. Open the Gentler Streak app on your Apple Watch and scroll down to the **Start a Workout** section. 2. Locate the activity you want to configure. If it's not in your recent list, tap the **+** icon to find it. 3. Swipe from left to right on the workout tile to reveal the settings option. 4. Tap the green **Settings** icon. 5. In the **Settings** menu, you can select which metrics are displayed on the **Left** and **Right** of your workout screen. 6. Scroll down to enable or disable **Track Location** and **Auto-Pause** using the toggles. 7. Tap the **X** icon in the top left to save your preferences and return to the workout selection screen. ![]() ![]() ### Tips Your customized settings are saved for each individual workout type. This means you can have different metrics and settings for running versus cycling, and you only need to set them up once. ## Summary This article explains how to configure individual workout settings on your Apple Watch. By following these steps, you can pre-select the metrics displayed during an activity and manage tracking options like Auto-Pause and location services to match your preferences for each workout type. ## Related - [Start a workout](/using-gentler-streak-on-your-apple-watch/how-to-start-a-workout-on-your-apple-watch) - [Interact with your live workout screen](/using-gentler-streak-on-your-apple-watch/how-to-interact-with-your-live-workout-screen-on-apple-watch) - [Overview of the Apple Watch App interface](/using-gentler-streak-on-your-apple-watch/overview-of-the-apple-watch-app-interface) --- ### How to Start a Workout on Your Apple Watch # How to Start a Workout on Your Apple Watch This guide will show you how to start, customize, and track a workout directly from the Gentler Streak app on your Apple Watch. Tracking from your watch provides real-time feedback and allows you to stay focused without needing your iPhone. ## Starting a Workout 1. Open the Gentler Streak app on your Apple Watch. 2. From the daily message screen, swipe down or scroll with the Digital Crown to the **Start a Workout** screen. 3. You will see your most recently used workout types. Tap on any of them to begin the workout immediately. ![]() ![]() 4. If your desired activity is not listed, tap the **+** icon to see the full list of over 140 workout types. 5. Scroll through the list and select the workout you want to start. ## During Your Workout 1. Once your workout starts, you will see your live metrics, such as heart rate, duration, and activity-specific data like distance or speed. 2. To change a metric displayed on the screen, **long-press** the metric you wish to replace and select a new one from the list. 3. Scroll down with the Digital Crown to view graphs of your heart rate and elevation over time. ![]() ![]() 1. Swipe right to access music and media controls. 2. Swipe left to access the controls screen. From here, you can **Pause** the workout, **Lock** the screen to prevent accidental taps (especially for water-based activities), or **Hold to End** the workout. ![]() ![]() ## Summary This article explains how to start tracking a workout from your Apple Watch. It covers selecting an activity from recent or full lists, viewing live metrics, and using in-workout controls like pausing, locking the screen, and ending your session. ## Related - [Overview of the Apple Watch App interface](/using-gentler-streak-on-your-apple-watch/overview-of-the-apple-watch-app-interface) - [Customize workout settings before you start](/using-gentler-streak-on-your-apple-watch/how-to-customize-workout-settings-on-apple-watch) - [Interact with your live workout screen](/using-gentler-streak-on-your-apple-watch/how-to-interact-with-your-live-workout-screen-on-apple-watch) --- ## Using Gentler Streak Widgets ### How to Add a Gentler Streak Widget to Your Home Screen # How to Add a Gentler Streak Widget to Your Home Screen Add Gentler Streak widgets to your iPhone's Home Screen for at-a-glance access to your key activity and wellness data. This guide shows you how to find, select, and place a widget on your screen. You will need to have the Gentler Streak app installed on your device. 1. Tap and hold an empty area on your Home Screen until your apps begin to jiggle. 2. Tap the **+** icon that appears in the top-left corner of the screen and tap **'Add Widget'** to open the widget gallery. 3. In the widget gallery, use the **Search Widgets** bar to find "Gentler Streak". 4. Tap on **Gentler Streak** from the results to see the available widgets. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/f6df5e1124bf488e8fa29a28a17b3eb10a756d7289980d29c229a19c3123f54f_5a275d5b.webp) 5. Swipe left and right to browse through the different widget types and sizes, such as Activity Status, Body Metrics, and Go Gentler. 6. When you find the widget you want, tap the **Add Widget** button. 7. The widget will be placed on your Home Screen. You can drag it to your preferred position. 8. Tap **Done** in the top-right corner, or tap anywhere on the background to exit edit mode. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/f5dbafc4b7b15d93e2c6a8442f22915eaa5bb070b8af29bf0c3b6736decac602_c81ee01c.webp) ## Summary This article provides step-by-step instructions on how to add a Gentler Streak widget to your iPhone's Home Screen. Following this process allows you to customize your device with quick-view panels that display your most important fitness and health metrics directly from the app. ## Related - [Overview of available Gentler Streak widgets](/using-gentler-streak-widgets/overview-of-available-gentler-streak-widgets) - [View Your Wellness Metrics (Sleep, Steps, Vitals)](/tracking-your-wellness/view-your-wellness-metrics-sleep-steps-vitals) --- ### Overview of available Gentler Streak widgets # Overview of available Gentler Streak widgets Gentler Streak widgets allow you to see your most important health and activity information directly on your iPhone's Home Screen or Today View. This gives you at-a-glance access to your daily status, workout suggestions, and key body metrics without needing to open the app. ## Activity Status Widget This widget displays your current position on the Activity Path, letting you know if you are within, below, or above your recommended activity range. It comes in two sizes: - A small square widget showing a visual representation of the Activity Path and a brief status message like 'Kudos for Taking Action'. - A larger rectangular widget that includes the full Activity Path bar, your status, and a more detailed message to guide your activity for the day. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/146a02eb851dbf1601857e893e1d8f3e4d7a80854ba96d5dcab8bd3fa75f6553_5f5048c5.webp) ## Go Gentler Widget The **Go Gentler** widget provides your most optimal daily action directly on your Home Screen. It suggests a specific workout type, intensity, and duration, and includes a **Start Workout** button for quick access. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/0841848ba23118917cfd3decc3e7b4292e202d8ddfa03fe100e5de0c71a74a2f_65ae33a4.webp) ## Health Metrics Widgets Stay in tune with your body using widgets that display key health metrics. There are several variations available: - **Various Health Metrics (Small):** A compact view showing status bars for five key metrics, indicating if they are in a normal range. - **Various Health Metrics (Large):** A detailed view showing the latest values for your Sleeping Heart Rate (bpm), Wrist Temperature (°C), Heart Rate Variability (ms), Respiratory Rate (br/min), and Oxygen Saturation (%). - **Single Health Metric:** A focused widget dedicated to one specific metric, such as Sleeping Heart Rate (SHR), showing its current value, status, and a trend graph. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/76e35685-6ce7-4ae6-b49d-d67b2685de1f/media/509d7a4dda6564d8f8ee6066ce270f4ca5fdc2801a7562929983c3c9bc41d948_8d700123.webp) ## Period Widget For users tracking their menstrual cycle, the **Period** widget displays your current phase and readiness information. It helps you understand how your cycle may be influencing your body and training capacity. ![]() ### Tips for Using Widgets You can combine multiple Gentler Streak widgets into a Smart Stack on your Home Screen. This allows you to swipe through different views—like your Activity Status and Health Metrics—in the same spot to save space. ## Summary This article provides an overview of all available Gentler Streak widgets, which offer quick access to your Activity Path, daily workout suggestions, and detailed health metrics right from your Home Screen. Use these widgets to stay informed about your body's status and make mindful decisions about your daily activity and rest. ## Related - [Add a Gentler Streak widget to your Home Screen](/using-gentler-streak-widgets/how-to-add-a-gentler-streak-widget-to-your-home-screen) - [What is the Activity Path?](/understanding-your-activity-path/what-is-the-activity-path) - [What is Heart Rate Variability (HRV)?](/tracking-your-wellness/what-is-heart-rate-variability-hrv) --- ## Updates and Announcements ### Closing Out 2025: What’s New in Gentler Streak and The Outsiders December 23th 2025 # Closing Out 2025: What’s New in Gentler Streak and The Outsiders December 23rd - Before we close the office doors for this year, we’re sharing a joint update across our apps. It’s been another full year for us, adding new features to baby no. 1, Gentler Streak, and releasing an entirely new app for folks who are very serious about their training, The Outsiders. For a team of eight, that feels like quite a feat. It was a challenge, and still is, but we seem to have a habit of taking those on. Both apps are growing in their own way, but they come from the same place: a belief that thoughtful design can support both wellbeing and training, without pressure or noise. We approach the work the same way. As a craft. Small team, hands-on decisions, and a lot of care for how user experience is created. Here’s a quick look at what came out of our studio in December, and what’s still still to come before 2025 comes to a close. ## Gentler Streak ### 2025 Activity Recap ![]() The yearly Activity Recap has been a user favorite since we launched it in 2022. Today, when there’s a recap for just about anything, from LinkedIn engagement to grocery shopping habits, it may no longer feel particularly special, but it still remains a neat summary of your Fitness data, one we see people are asking for on social media. The Recap takes a user’s full year of movement and turns it into a carefully crafted, animated story. It’s designed to feel relatable and reflective, not competitive. Rather than focusing on raw numbers alone, it highlights what you enjoyed this year, your consistency, and adds a few playful touches along the way. It reflects the core values behind Gentler Streak: - A kinder, more human approach to fitness, without taking ourselves or active life too seriously - High-quality visual design - Meaningful insight, without overwhelming you - A focus on sustainable activity, not pressure The 2025 Activity Recap is available now to all users. --- ### Gentler Stories × Black Friday / Cyber Monday Offers November 27th 2025 ## Gentler Stories × Black Friday / Cyber Monday Offers Ljubljana, November 27th 2025 - A quick note on what we’re doing for Black Friday / Cyber Monday this year: bringing active life for the whole family! :) ![]() **Gentler Streak** will be **up to 40% off** on the **Yearly plan**, with** Family Sharing included**. The offer runs on **Friday, November 28 (Black Friday)**, and on **Monday, December 1, 2025 (Cyber Monday)**. Make sure you are on the latest 5.9 App Store version. **The Outsiders **is offering **up to 40% off its Yearly plan**, individual offer. This one is **already live** and stays up through **Monday, December 1**. Make sure you are on the latest 1.3.1 App Store version. With these two offers, we’re taking part in [Indie App Sales](https://indieappsales.com/) [](https://www.notion.so/5659c8fee6644e14a9243092c42270db?pvs=21)that are live from tomorrow. If you’d like to support more indie teams, it’s a great place to discover other apps built by people who are operating in the same way as we are. How is that? We’re intentionally bootstrapped. We don’t seek investment, and we’re not pursuing rapid scale or valuation goals. This allows us to focus on the product itself, make decisions that prioritise long-term quality and resonate with our values, and can keep improving the experience without external pressure. Quality (of our work and sleep) over quantity (of dollars and worries). If you decide to spread the word about this, we appreciate it big time. Most people find our two apps through the App Store and personal recommendations, and that’s how the business sustains itself. We don’t run ads, we don’t sell or trade any user data, and we don’t use dodgy growth tricks: revenue from subscriptions/lifetime purchases is the only source that funds our work. Thank you! --- ### Gentler Streak’s iOS 26 Update Unveils Liquid Glass and overall softer UI ## Gentler Streak’s iOS 26 Update Unveils Liquid Glass and overall softer UI Kranj, September 11th 2025 - The most anticipated yearly update in the iOS community has landed. At its heart is Apple’s Liquid Glass, and this new design language makes Gentler Streak across devices feel smoother, and even more delightful to use. On our part, we’ve also added a series of UI refinements for a more seamless experience. ![]() ### Today’s topics: - iOS 26 Liquid Glass Design - The New Streak Layout - UX Refinements - Premium Badges - One More Thing: The Outsiders App ### iOS 26 LIQUID GLASS DESIGN **Liquid Glass** The design that mimics the look and feel of glass, adding translucency, motion blur, depth, and real-time environmental feedback. You’ll notice it in our tab bar, segmented controls, toggles, buttons, and all single cards (health metrics, sleep, and more). **Layered icon support** Aligned with the new Home Screen aesthetics, for original icon and 25 custom icons. **Widgets** Now supporting Clear (glassy) mode. ### THE NEW STREAK LAYOUT An app is by nature always a WIP, always subject to change. And our Streak tab reflects that best. With this iteration, we hope to bring more in-your-face info, easier exploration, and a less cluttered interface. Key updates: - Your Profile has moved to the top right corner, and is now the only thing calling your attention up there. - An improved picker for Activity Path, making it clearer which view is chosen and what you can choose among: daily, 10-day, and 30-day view - all with liquid glass effect. - Go Gentler suggestions are displayed as single Today’s Recommendations under the Activity Path - more inviting and easier to act on. - Wellness category elements have been repositioned for quicker access and clearer understanding. No more scrolling to the left - now all “widgets” (vitals, steps, sleep, and period) are in view all of the time. - Insights waving goodbye to the first tab - with Monthly Recap still appearing every 1st of the month. ### UX REFINEMENTS You’ll notice a general, soft UX overhaul. Subtle improvements throughout the app go nicely with the glassy experience, they improve readability and speed of interaction without disrupting behavior for existing users, while sprinkling a little Yorhart touch on top of it. ### PREMIUM BADGES Premium features are now clearly labeled in the free version. When upgrading the labels disappear, only returning as a gentle reminder when your subscription nears its end. Premium supporters also now carry a small badge of appreciation in their profile. ### ONE MORE THING: THE OUTSIDERS Alongside this major update, we’ve been working on our second project, launching today. Meet The Outsiders: a dedicated, performance-focused training app for athletes who train with intent. It delivers the data-driven insights serious athletes need, while Gentler Streak stays the inclusive, feel-good companion for staying active on your own terms. Learn more about The Outsiders below. --- ### Gentler Streak Adds Non-Recorded Steps Tracking for a More Complete Fitness Overview ## Gentler Streak Adds Non-Recorded Steps Tracking for a More Complete Fitness Overview Kranj, 28th of May 2025 – Gentler Streak, the award-winning fitness tracker, just got two long-awaited updates: non-recorded steps now count toward your daily efforts, and RPE from Apple Workouts syncs with the app. Both features were shaped by user requests and expand how everyday activity is captured and reflected in your guidance. ![]() ## Today's Topics Gentler Streak Version: 5.5 Out: June 5th 2025 - Step Counter Incoming - Gentler Streak is richer for a much-requested feature: your non-recorded daily steps can now be part of your Activity Path efforts. - RPE Sync with Health - entries from Apple’s Workouts app can now be synced with Gentler Streak. Previously, only RPE logged within our app influenced your Activity Path. Now, both sources are considered. ## Step Counter Incoming Gentler Streak just got a much-requested upgrade: non-recorded daily steps can now count toward your Activity Path’s efforts! Rather than turning steps into something to chase, this feature is designed to help you better understand your daily movement and how it supports your fitness over time. Steps feature includes: - a soft visual communicating your daily step count, - current step count, total distance, duration, flights climbed, and walking heart rate, - a progress chart compared to the typical day or your daily average (a Gentler speciality <3), - tapping today’s date opens the calendar picker - you can scroll back up to two weeks, - 14-day overview of steps, distance, and flights climbed, - Insights related to walking **Steps and Their Impact on Your Activity Guidance **For those engaging in aerobic or anaerobic workouts regularly, including steps in their Activity Path may not change their guidance much or at all. But there are two groups that could greatly benefit from it. People navigating chronic conditions, will find this feature offers a more complete view of how daily movement impacts their activity levels. They might notice anything from a subtle shift to a significant change in their Path and guidance. This feature offers a more mindful way to plan your day, and manage or prevent flare-ups. In one of the future updates, we’ll also introduce “steps to overreaching” to add another layer of insight and support for flare-up prevention. Also, for people who walk a lot throughout the day, whether for work or as part of their lifestyle, the inclusion of non-tracked steps offers a fuller picture of their daily movement and a more accurate reflection of their fitness. “Step count can easily turn into just another metric to chase - and that’s exactly the kind of pressure we’re working to avoid. To integrate steps in a way that truly fits Gentler Streak, we had to rethink both how they influence guidance and how they're visualized. A ring might’ve seemed like a natural UI choice, but rings tend to create a subconscious need to complete them, which clashes with our core principle: adapting to where the user is, not the other way around. This solution is meant to reflect what is - not to drive behaviour, but to support better understanding of it.” Katarina Lotrič, CEO and co-founder. We hope this update serves as another step toward a more personalized experience - where guidance bends to fit you, not vice versa. **Technicalities** - ON by default. If you prefer not to include steps in your Activity Path: Gentler Streak > Profile > Settings > Activity Path Calculation > Include Steps > toggle OFF. - To access this feature, go to the Wellness section in the Streak tab and tap the Steps card. - Everyone can see their daily step metrics, while trends and previous days are part of the Premium experience - like with other Health metrics. ## RPE Sync with Health You can now sync RPE from Apple’s Workouts app with Gentler Streak -previously, only RPE logged in our app counted toward your Activity Path. Frequent users of this Apple Workouts feature, may notice changes in their Activity Path and the guidance provided by Gentler Streak. If the guidance feels off, we recommend dialling back on the RPE adjustments and sticking with calculated effort estimate, especially for aerobic workouts. Everyone new to RPE concept or unsure how to use it, head to Insights > Gentler Streak 101 to learn more. Understanding it well can help your guidance stay accurate and supportive. Open the app, go to the Insights tab> Gentler Streak 101 > What is RPE, How to Use RPE, and Assess Your Efforts With RPE. Technicalities - OFF by default. To include RPE changes in your Activity Path: Gentler Streak > Profile > Settings > Activity Path Calculation > Sync RPE with Health > toggle ON. - IMPORTANT: changing the synced RPE in Gentler Streak will override the one written in Health. - RPE sync is available to all users, premium and free. Activating both of these features requires additional access to Health data, which users will be prompted to confirm in the app. Seems like a good time to remind that all of the health data remains on the user's device at all times; this access makes guidance possible as it allows us to read and write data to the Health app, but it still keeps your data with you. Thank you! :) --- ### A More Intuitive Streak ## A More Intuitive Streak Since launching in February 2022, Gentler Streak has continually evolved to give people a more holistic picture of their well-being and its effect on their fitness. But with time, we noticed that not everyone was discovering them. That got us thinking: if we were launching version 1.0 with what we have today, how would we design it? The answer led us to reimagine the experience - putting everything that matters most right there on the Streak: easy to spot and understand at a glance. ![]() ### Today's Topics Gentler Streak Version: 5.3 Out: March 18th 2025 - Streak, Reimagined: A more intuitive, fully customizable experience with the most relevant health and fitness info always sitting at the top. - Women’s History Month: Everyone who starts cycle tracking in Gentler Streak during March, is getting this Premium feature free forever. ### Streak, Reimagined We've brought all Wellbeing information into Streak’s For You section, reducing four tabs to three. Everything is now accessible directly from the Streak tab, making the experience more intuitive and information easier to find. Your most important info for the moment sits right below your Activity Path. In the morning, For You takes the lead, highlighting your latest wellbeing, sleep, and cycle insights. Later in the day, if you log any activities, those take the prime spot. ### For You Becoming Truly Yours For You keeps your most relevant info front and center. Customize it by tapping the Settings icon next to the title - you can reorder or hide sections as you like. Here's the default setup: - Daily Wellbeing Recap: Yorhart’s expression, background color, and a short message about what stands out (if anything) give you a quick sense of where you are at. Tap to enter the previous Wellbeing tab. - Last Night’s Sleep: Sleep quality, duration, and sleep phases are visible on the card. Tap to access the full Sleep section, including detailed analysis and trends. - Menstrual Cycle: The card displays the day of your cycle, with the phase represented by the color of the circle around it, along with your stress tolerance for the day. This can help you make informed activity decisions—if the info resonates with how you feel. Tap to open the full feature. - Go Gentler Suggestion: Get up to two of the most suitable daily activity suggestions. The rest are available in the Go Gentler feature at the top right corner of Streak. - Monthly Recap: On the 1st of each month, you’ll get a recap of your activity success. Past recaps remain available at the top of the Insights tab. - Insights (not enabled by default): If you want actionable insights on various health topics, you could get up to four served here. The full library is still accessible for free in the Insights tab. **Good to Know:** - If you have disabled all sections and For You looks empty, worry not! Just tap the Settings icon next to it and re-enable your preferred categories. - If you’ve customized the Wellbeing tab before, those settings now carry over to For You. For example, if you hid the Sleep section, it won’t show up here either—but you can always change that. ### Activity Overview Logged activities on the day now appear above For You. Past activities (up to 9 or 29 days, depending on your Activity Path view) are now listed below For You under Past Activities. The logic behind it: the more relevant the information at the time, the higher on the tab it sits. The new layout makes the app feel lighter, easier to navigate, and, best of all, fully customizable. ### Women’s History Month Last but definitely not least. This month, we’re putting women’s health in the spotlight - where it belongs every day of the year. Women’s health has long been overlooked and underrepresented in research and solutions, and we are trying to do our bit in changing that. Everyone who starts cycle tracking in Gentler Streak till the end of March, is getting this Premium feature free forever. Gentler Streak recognizes the menstrual cycle as an essential part of a woman's daily well-being. With this update, Cycle moves to the Streak tab, making key daily insights instantly visible. You'll see the day of your cycle, and an estimate of your stress tolerance - helping you make informed decisions about movement and recovery. "By logging your cycle, you gain an extra layer of insight into how your body’s energy levels are likely responding throughout its phases. Whether your mood follows expected patterns or you notice your experience is different, both are valuable insights. Keeping a journal with workout summaries can help you recognize these trends over time," explains Jasna Krmelj, CTO and co-founder at Gentler Stories, the feature’s owner. For those looking to deepen their understanding of hormonal health—from menstruation to perimenopause and menopause—Insights offers a dedicated section at the bottom of the tab. These articles break down the essential changes women experience, hopefully making them easier to navigate. --- ### Health Metrics Now as a Widget ## Health Metrics Now as a Widget Widgets have become a go-to for people who want quick, glanceable info without opening apps, and they’re especially handy in the health and fitness segment—which wasn’t lost on our users. :) So, starting with Gentler Streak version 5.2, you can have your daily wellbeing available at a glance with our two new health widgets. ![]() ### Today's Topics Gentler Streak Version: 5.2 Out: February 14th 2025 - New Health Widgets: Various Health Metrics and Single Health Metric - New RPE Insights: explaining the what’s and the how’s of the Rate of Perceived Exertion (RPE) - Valentine’s Special Offer: 40% off a yearly subscription with family sharing included ### New Health Widgets #### Various Health Metrics All of your key health metrics - Sleeping Heart Rate (SHR), Heart Rate Variability (HRV), Oxygen Levels, Respiratory Rate and Wrist Temperature - are right there for you: - See the latest daily measurements and a 7-day trend. - When all is good, the chart is green. If there’s an outlier, it’ll turn orange or red—depending on how big the deviation is. Don’t want to track a certain metric? You can exclude it from the Wellbeing tab (feature settings), and with that from the widget. ### Single Health Metric: Same as above, but focused on the one metric you choose. ### How It Works: - In the morning, the widget refreshes within half an hour after you wake up, no need to open Gentler Streak. (It takes a bit for nighttime data to process in Health and sync with us.) - Both widgets update every time you open the iPhone app. ### How to Set a Widget: If you like the sound of that, here’s how to bring your wellbeing front and center on your Home Screen: 1. From the Home Screen, touch and hold a widget or an empty area until the apps start to jiggle. 2. Tap Edit in the upper-left corner. 3. Tap Add Widget. 4. Select a widget you want, choose its size, and then tap Add Widget. 5. Tap Done, and you're all set! :) ### You may ask: “What about complications?” Complications for health metrics are tricky, which is exactly why we haven’t done them yet. The synchronisation flow between HealthKit, iPhone, and Apple Watch isn’t the most reliable nor timely, which equals a lot of loose ends that potentially lead to a poor user experience—aka unhappy people. For now, we will let this be and rather focus on features we can execute well on all levels. ### New RPE Insights You might’ve noticed the RPE acronym popping up more since last September when Apple introduced the Rate of Perceived Exertion (RPE) to their workout tracking. The RPE has been in Gentler Streak for two years, tucked at the bottom of your workout summaries. The concept isn’t super intuitive, and even though we try to lead with guidance, sometimes it’s used in ways that do more harm than good. So, we’ve added extra context: - What is RPE? - How to Use RPE You can find both articles in the Insights tab. ### Valentine’s Special Offer 💓 For two days, we’re offering a special 40% off a yearly Gentler Streak subscription, with the option to add up to 5 people to your family account for free. The offer expires on Friday, February 14, 2025, at midnight local time. Offer is valid for old users on a free plan and newcomers. --- ### A Big Well-Being Feature Drop ## A Big Well-Being Feature Drop Before we put our legs up and slowly slip into the end-of-year holidays, here’s the last BIG feature drop of the year: a parting gift focused on your wellbeing. ![]() ### Health Metrics: New Trends - 7-day trend: we squeezed trends onto the condensed health metrics overview! You can see it for each available metric, all nested neatly under your daily wellbeing recap. - 14-day trend: on an expanded view (compared to a 10-day trend previously). ### New (RMSSD) HRV Calculations Improving HRV usability has been on our minds for a long time, and we finally got to it. The new HRV calculations are more accurate for assessing your recovery, while the original method was better for evaluating how regular your heart rhythm is—which is why Apple included it in the first place (to detect AFib). SDNN calculates the average value of HRV in milliseconds and shows how far your HRV is from that average. It’s considered the “gold standard” for assessing cardiac risk, predicting both morbidity and mortality. Our new method uses RMSSD, which measures the time differences between each successive heartbeat. This gives you a precise, moment-to-moment view of your HRV, making it especially useful for understanding how training loads and recovery processes are affecting your body. To enable RMSSD calculations, you’ll need to allow “Beat-to-beat Measurements” tracking—a pop-up will appear in the app. Would love to know how this affects your experience. ### Menstrual Cycle Upgrade Gentler Streak is not a menstrual app per se, but the cycle and its correlation with daily readiness have been part of our holistic guidance since the launch of the Wellbeing tab in February 2023. With this update we are taking it a bit deeper while still keeping it activity-oriented: - New metrics added: previous cycle length, 1-year cycle variability. - Perimenopause: your guidance will adapt accordingly if you select Perimenopause during Menstrual Cycle onboarding. You can adjust this in Settings under the Menstrual Cycle feature (upper right corner). - An irregular period can now be as short as one day. - All recorded menstruation days are now logged into HealthKit (not just the first day as before). - There’s now an option to “End Period” in the app when your period ends, which will also log into HealthKit. - New Insights: Recognizing Perimenopause, Menopause and Your Body, Menopause and Your Emotions, Menopause and Staying Active ### Your Health Metrics While You Sleep This one’s for all the sleepers, snoozers, early birds, late-night owls, dreamers... who wear their watch to bed. Curious about how your body behaves while you sleep? You can spy on it now. Health metrics now available in the Sleep Stages chart: you’ll see all available body metrics—sleeping heart rate, HRV, oxygen levels, etc, and their state during the night. The same applies to the Short-Term Overview charts. **With this, we wave goodbye to 2024: thank you, you’ve been fantastic to us, and we can’t wait to meet your successor! To you, our dear tribe, we wish a peaceful outro to 2024, spent exactly the way it suits you most. p. s. On the 1st of January don’t forget to check your full 2024 Activity Recap!** ![]() --- ### Fitness, Well-being, and now Sleep—All Your Wellness in One Place ## Fitness, Well-being, and now Sleep—All Your Wellness in One Place Gentler Streak, this year's Apple Design Award winner for social impact, has evolved from a simple workout tracker into the only wellness management app you really need. The latest update is packed with significant upgrades. It includes a redesigned Wellbeing tab and, most importantly, a brand-new Sleep section. ![]() ### Today’s topics: - Sleep Analysis: Tapping on the Sleep card opens the door to a whole new world! Sleep is essential, and we've made it easy to understand and improve yours. - Sleep Insights: Here to help you understand the whole sleep phenomenon better. - A Word on Sleep Debt: And why you won’t see it in Gentler Streak - Wellbeing Upgrade: Yorhart is still grinning at the top, but what's happening below has slightly changed, and there is a new extended health metric—Sleep. - Unlocking Insights Tab, Personalization and App Icons: With this version, we are making the entire Insights library and profile personalization, as well as app icons, available to all. ### Sleep Analysis - our biggest 2024 upgrade Since February we have been testing various sleep devices and apps, followed by two months of beta testing, to create the best experience for our users, adding a vital layer to our holistic approach to well-being. - Sleep Quality: Each morning, get a concise description of your sleep quality, including: Sleep duration, Restorative sleep (deep sleep + REM phase), Fall asleep time, Wake-up time and the Sleep stages—consisting of REM, deep, core, and awake time. You can review sleep quality for the past 14 nights using the calendar picker at the top of the screen. - Short-term Overview (sleep duration, consistency, and stages): Displaying an overview of recent nights helps you assess your sleep hygiene and identify areas for improvement. Are you going to bed and waking up at relatively the same times? How does that reflect in the distribution of your sleep stages? Learn from your data and tweak your hygiene. ### Sleep Insights Something so natural to humanity but still such a mystery to most of us. We have prepared seven insights on sleep; they should help us understand sleep phenomenon better, its stages, the importance of sleep hygiene, guidance on improving it, etc. Everyone can access their daily sleep analysis, along with the seven insights on sleep, while previous nights, and Sleep-Overview charts are part of the Gentler Streak Premium. ### A Word on Sleep Debt … or the lack of it in Gentler Streak. As with everything in our app, our sleep approach also focuses on sustainability. While sleep debt is widely popular, it lacks solid scientific backing, and it's more of a patch to the wound than allocating and addressing the source of pain. While testing various sleep devices and apps, we found that the short-term sleep overviews provide better insights into your sleep habits, helping you spot patterns in duration, consistency, and sleep stages so you can improve your sleep hygiene over time. Rather than “repaying” lost sleep by sleeping in on weekends, focusing on consistent sleep hygiene will be more beneficial to your wellbeing. Catching up on sleep doesn’t erase the stress your body endures from lack of sleep during the week. Doing so over time can take a toll on your health. Being aware of your overall sleep hygiene, prioritizing it, and making adjustments can lead to better rest and recovery and have long-term positive effects on your health. ### Wellbeing Upgrade The Well-being tab got some extra love. We have rearranged the layout, split content into two sections, added Sleep and revamped the look of Period. - Settings: In the top-right corner, customize which metrics appear and their order on the Wellbeing screen. - Body Metrics Section: Daily health metrics now sit right below your well-being status. Choose between two layouts: the familiar extended view or a brief, more condensed overview. - Health Section: This includes Sleep and Period tracking, with more categories to come in future updates. We've separated the Body Metrics and Health sections to distinguish straightforward metrics from more complex body processes. Tapping on the Sleep card in Wellbeing leads you to your sleep analysis, where you’ll kick off your sleep journey by setting your 'Sleep Goal.' This helps us understand you better and adjust the feedback to suit your needs. ### If You Ask Us, We’d Say - Wear your Apple Watch while sleeping using native (Apple's) sleep tracking. - Using multiple sleep tracking devices/apps can lead to data inconsistencies. - If you use third-party apps that track sleep based on sound, our testing indicated they provide less reliable data compared to tracking with the watch. - To see complete data in the Gentler Streak Sleep section, you must have at least one recorded sleep session in the last 14 days. --- ### iOS 18 ready ## iOS 18 ready While most of our energy this summer went into developing a workout journal and the sleep feature, we also found time to prepare for the release of the new iOS. Today, if you upgrade to iOS 18 / watchOS 11, you can set dark and tinted icons and widgets, launch the app from the Control Center, and make use of the double tap gesture. ![]() **Dark and Tinted Icons** All 24 Gentler Streak icons are now available in dark and tinted modes. To customize, long-press on the home screen, tap “Edit” in the top left corner, select “Customize,” and choose the look you prefer. **Tinted Widgets** We offer both of the two widgets—your most optimal Go Gentler suggestion and your daily status—in tinted mode. **Launch From Control Center** You can now quickly launch Gentler Streak directly from your Control Center. **Double-Tap Gesture** On watchOS 11, use the new double-tap gesture for simplified navigation and closing pop-ups. **New Insight - The Power of a Workout Journal** In light of our previous major update that turned workout summaries into a complete workout diary, here are some hints on how to benefit from it. Adding your side of the story—renaming titles, adding notes and photos, adjusting perceived exertion and favouriting workouts that stand out—makes it your diary, from which you can learn, make memories, and make your workout tracking a true reflection of your unique journey. --- ### Gentler Streak With Personalized Workout Summaries ## Gentler Streak With Personalized Workout Summaries Version 4.8 turns Gentler Streak into an all-in-one workout journal, a goal our team has been working towards since May. From today on, you can personalize your workout entries with custom titles and photos and reflect on each session by adding a note. There’s also a beautifully redesigned map, and faster app load. ![]() Adding your side of the story to the workout summary—changing the workout title, adding reflections with notes, including photos, adjusting perceived effort, and favouriting special sessions—makes the workout tracking complete and a true reflection of your unique journey. ### All-In-One Workout Journal Here’s what our enriched summaries consist of: - NEW OF TODAY Add Photos: Import a selection of photos taken during the workout to capture key moments, be it the beautiful nature, the company you enjoyed, latest gym programme or your lovely self and your physical progress - NEW OF TODAY Redesigned Map: The redesigned map now smoothly blends into the workout stats below - if you appreciate the visual perks, this one's for you. - Rename Workout Title: Rename your workout to better match what you did. - Add Notes: Reflect on your workout by noting how you felt, any environmental factors that affected you, your nutrition pre- or post-workout, overall performance, weight, or any other details that help you understand cause and effect better, stay on top of your form. - Favorites: Mark standout workouts for quick access later. - Filters: Easily find specific workouts by filtering through the notes, favorites, photos, or RPE changes, allowing you to see only those that match the selected criteria. ### Faster Loading Times Since our launch, the app has grown significantly, and with time some users have noticed slower performance. We've rewritten the code, so those affected should now experience faster load times. This update is part of our efforts to bridge the gap between people and their activity data, creating a personalized and holistic experience while still keeping it user-friendly. --- ### Post WWDC24: our thoughts on the Vitals app and watchOS upgrades ## Post WWDC24: our thoughts on the Vitals app and watchOS upgrades Last Monday, straight after WWDC, our social media notifications came with a lot of “RIP Gentler Streak,” “Apple just killed this app,” etc., and now, when the dust has settled, we want to clear the air on that. ![]() Knee-jerk, attention-seeking reactions on social media come with every Apple conference. Last year, people were quick to bury the iconic Day One (still going strong today); this year, it’s giants like Whoop, 1Password, AllTrails, and some indie bands, us among them. It’s sensationalistic behaviour that has little to do with the actual outcome. Apple adding more depth to their fitness app was inevitable and is overall a positive development that we believe will also benefit us. Their voice is way louder than ours, and it will help raise awareness about a sustainably active lifestyle. That being said, the features coming to their apps are basic, providing surface-level information. Additionally, the ring problem still exists. Those who like Apple’s new addition but find it too basic will start looking for more integrated solutions with added value. And that’s where we come in, the developers: to fulfil various needs. With Gentler Streak, it’s all about tailoring support to what your body needs at THAT moment. It’s about a holistic approach, seeing the bigger picture, personalized guidance, depth in the data, and character. It’s also about innovation, always listening to your feedback, being agile, and making the app as wholesome and useful as we possibly can. We are building Gentler Streak as an accessible, one-stop health and fitness shop that anyone can benefit from, and we look forward to delivering you more meaningful upgrades later this year, and in the years to come. A big thank you to everyone supporting our work, and giving meaning to what we do. We are here to stay. :) --- ### Gentler Streak wins an Apple Design Award for Social Impact ## Gentler Streak wins an Apple Design Award for Social Impact Gentler Streak, a health and fitness tracking app, has just won an Oscar of the mobile industry - a prestigious Apple Design Award! It being for Social Impact is a precious cherry on top. As Apple explains, the two winners in this category (second being a game, The Wreck) improve lives in a meaningful way and shine a light on crucial issues. After winning 2022 Apple Watch App of The Year, this is another huge achievement for a small Slovenian team Gentler Stories. ![]() ### Lost For Words “Winning the ultimate achievement in mobile industry, an Apple Design Award, and for social impact, is simply beyond belief. There are so many brilliant teams in the world, it’s kind of hard to believe this is really happening to us. After being a finalist for Visuals and Graphics last year, this year’s nomination itself came as a huge shock! Being told we actually won … right now, it’s difficult to sum up in words what this means to us, and on how many levels. This is for all the indie innovators that are out there chasing their passion, doing everything to bring their dream to life and never forgetting why they started in the first place,” says Katarina Lotrič, CEO and co-founder. ### Gentler Streak Aims to Improve Everyone’s Lifestyles Apple chose two winners, one app and one game, in the seven categories, all recognized for excellence in design and outstanding technical achievement: “Gentler Streak aims to improve everyone’s lifestyles, no matter who or where they are. The app is powered by optimistic and encouraging reminders that factor in both physical fitness and mental wellbeing. Its health data is smartly organized and seamlessly integrated to help users thoughtfully track exercise, rest, and wellness. In a Monthly Summary view, users are shown how they are doing in relation to their history, emphasizing the focus on individual progression rather than comparison against others,” can be read in [Apple’s official statement](https://www.apple.com/tn/newsroom/2024/06/apple-announces-winners-of-the-2024-apple-design-awards/). --- ### Apple Design Award Finalist, New Icons, Personalized Summaries ## Apple Design Award Finalist, New Icons, Personalized Summaries Gentler Streak has been announced as an Apple Design Award (ADA) Finalist for the second consecutive year. To celebrate this achievement, the developers have, with version 4.7, released two new custom icons: WWDC24 and ADA. Additionally, they have rebuilt the iOS app to enhance loading speed and introduced features allowing users to rename every logged workout and add a personalized note to it. ![]() ### Today's Topics - Gentler Streak Honored as Apple Design Award Finalist in Social Impact Category - Rebuilt iOS app: Helps the app load faster. As this is the first stage of the process, loading will improve further with the next update. - Workout Summary Upgrade: Users can rename workout types and add personalized notes. - New App Icons: Celebratory WWDC24 and ADA icons, along with Donut, MacOS Orange, and MacOS Original. - New Insight: 10 Mental Health Benefits of Regular Exercise. ### Gentler Streak Honored as Apple Design Award Finalist in Social Impact Category "We were in absolute disbelief to be named an ADA Finalist for the second year in a row! Last year, we figured it was a one-time opportunity, so to now have our social impact potential recognized among so many fantastic apps is beyond words. This category holds a special place in our orange hearts—it resonates deeply with our mission: we're committed to creating an inclusive solution that empowers everyone, regardless of their fitness level, to live healthier and happier lives, both physically and mentally. We are hugely grateful for our community, as they are the social and the impact in our nomination." ![]() From [Apple Developer website](https://developer.apple.com/design/awards/) ### Rebuilt iOS App While it may not be obvious to the naked eye, this update is quite important, as it comes with a rebuilt iOS app. With it, developers tend to streamline future processes and enhance the app's loading speed. The process is still WIP. ### Workout Summary Upgrade Users can rename workout types and add personalized notes with logged workouts. For instance, they could transform 'Outdoor Run' into 'My First Zone 2 Run' and jot down details about their food intake that day, their menstrual cycle phase, or any factors like blooming plants triggering allergies—whatever they think could be important. This customization allows a better understanding of how various factors can influence daily performance. Additional features, including favourites, a new map, and photos, are coming soon. ![]() ### New App Icons All good things come in threes, but the best come in fives! Celebrate this year's WWDC with freshly added WWDC24 and ADA icons. There are also MacOS Original, MacOS Orange, and Donut. ![]() ### New Insight - 10 Mental Health Benefits of Regular Exercise Scientific research and organizations like the WHO confirm regular exercise boosts mood, sleep, cognitive function, stress management,... This insight dives into the positive impact of an active life on mental health—something that is already a building block of the app in various ways. --- ### See your March activity details beautifully animated ## See your March activity details beautifully animated April 4th 2024 With version 4.6, Gentler Streak has introduced an upgraded and animated monthly activity recap. Now, users can easily access and compare their monthly workout details with the previous month's data. ![]() “We have decided to move away from the monthly recap with fun facts as it was no longer that fun nor sustainable from a production standpoint. Another key factor was our intent for each feature to provide added value in supporting you on your wellness journey, and we believe the new recap achieves this goal. Our new iteration, with enhanced visuals, makes understanding your month-to-month progress easy,” says Katarina Lotrič, Gentler Stories CEO. In the recap, you can see how many days in the previous month you were in sync with your body’s needs, the number of activities and the type of activities you have done, the duration of being active—also cut down by activity type, the longest duration workout, number of calories you’ve burned while working out, the food equivalent to it, the distance you’ve covered, the elevation you’ve done, and the amount of time you’ve spent in each heart rate zone. ### Gentler tip Those who don’t want to see the food equivalent in the recap or their workout summaries can do so in the Gentler Streak Settings > Active Energy > Show Food Emoji: OFF. The Activity Recap, featuring beautiful animations, is available to all users, both old and new, whether free or paid, as long as they have activity data in the Health app. --- ### Gentler Streak expands their guidance to fit your needs even better February 9th 2024 ## Gentler Streak expands their guidance to fit your needs even better With 4.4 update, Gentler Streak expands its fitness guidance with 14 new fitness statuses, providing even more precise reflection of your daily condition. Additionally, developers introduce rebuilt Apple Watch workout tracker along with six fresh custom icons. ![]() **Daily Fitness Status Expanded** Fitness status is your activity data translated into actionable guidance on the Streak tab. It derives from your acute and chronic training load along with your age and gender. Pushing your body excessively, known as overreaching in the Gentler Streak app, without adequate rest can result in muscle fatigue, decreased performance or even regression, and a higher risk of injury. It can also disrupt hormone balance, weaken the immune system, and lead to mental exhaustion. To prevent these negative effects, Gentler Streak helps you stay within your healthy activity levels during a workout, prioritizes recovery between workouts, and provides insights into your sleep and other body signals to support a sustainably active lifestyle. With this latest update, guidance, when you push outside your Activity Path into the overreaching, is now improved as it considers your behavior in the days prior. Not every overreaching is harmful–on the contrary, for progress, it’s necessary to push outside of it every couple of sessions–however, creating a trend of it is. Fourteen variations of daily fitness status have been added, most of them addressing different scenarios that pushed you above your limits. “This update has been on the table for a long while. We were aware the overreaching status did not always reflect people’s states best, as every situation was treated the same. Now, we've refined our approach by breaking down this status into multiple categories, taking into account where users were in their Activity Path before pushing themselves beyond healthy limits. We developed adequate logic that fits individuals’ daily capabilities and supports their fitness journey more adequately. After a month of testing with 500+ people, we are ready to share this with the rest of our users. We believe this update can significantly improve the fitness journey of each person,” say the developers behind the app. **Rebuilt Apple Watch Workout Tracker** Built from the bottom up, it’s now faster, more accurate, and more battery-saving than ever before. With the app offering over 140 exercises, it’s a reliable companion for any sport, no matter the session's length or its intensity. This 2022 Apple Watch App Of The Year is free to use, with a premium Go Gentler feature (offering personalized workout tips determined in duration, type and intensity - designed to keep you inside your healthy activity levels, enabling you to control it on the go). **New Icons Coming From The Gentler Icon Challenge** Gentler Streak hosted a social media challenge, inviting users to design their own icons. Three standout submissions were selected, including one from the renowned Apple community member, Basic Apple Guy, and the others from talented artists Sara Kajba and frecelovro. Additionally, the team included homemade Blossom, Hello, and Rainbow icons. Discover them all in the Gentler Streak app under Profile > Settings > App Icon. ![]() --- ### Gentler Streak now supports German, Italian and French November 7th 2023 # Gentler Streak now supports German, Italian and French **Gentler Streak, the 2022 Apple Watch App of the Year, achieves a significant milestone by introducing three new localizations. Now available in six languages, the app reaffirms its commitment to inclusivity and personalization.** In a world increasingly focused on health and wellness, Gentler Streak strives to be recognized for its continued commitment to inclusivity and personalization. Since the beginning, the team has been devoted to creating a user-centric experience, helping people identify and transform destructive workout routines into healthier habits. With this update, they reaffirm their dedication. *"We're pleased to announce that, following weeks of thorough testing, Gentler Streak is now officially available in French, German, and Italian. With this expansion, alongside English, Spanish, and Brazilian Portuguese, we open the gentler doors to another 200+ million people. I am also happy to share that in 2024, more languages will be added."* **Katarina Lotrič, co-founder and CEO. --- ### New iPad App, iOS 17 Integration and Enhanced watchOS 10 Experience September 15th 2023 # New iPad App, iOS 17 Integration and Enhanced watchOS 10 Experience Today marks a significant milestone for Gentler Streak as the team introduces an app for the third Apple device, the iPad. All Gentler Streak versions, including iPhone and Apple Watch apps, are fully optimized for the latest Apple OS, with the iPad app leveraging HealthKit right from its launch. ![]() **NEW Gentler Streak for iPad** Following Apple's introduction of Health to its iPadOS 17, Gentler Streak is making its debut on the platform, making use of newly reachable health information from day dot. The iPad app comes with an optimized experience on the larger screen, and with some unique perks. Andrej Mihelic, Gentler Streak co-founder and designer: “Designing Gentler Streak for the larger iPad screen was both challenging and exciting. Our goal was to maintain the familiar look and feel while introducing new elements. Two key elements stand out: first, we expanded the Activity Path from a 10-day view to a more comprehensive 30-day Path, a change we believe our community will warmly welcome. Second, we reimagined the Workout Summary, taking full advantage of the increased screen size. We hope this first version is off to a great start, as we have plenty more in store.” **WatchOS 10** Gentler Streak watchOS update enhances user-friendliness. As Mihelic explains: “Apple's overhaul of the watchOS UI aligns well with our user-centric approach. This update allowed us to further enhance user-friendliness. Screens pop better with backgrounds - like the first Gentler Streak status screen - while they also communicate a certain message. For instance, the colorful background of the Go Gentler workout suggestions changes in line with the workout's prevailing heart rate zone. However, you may have noticed our tracker still has a black background. This choice is deliberate; it prioritizes contrast, enabling users to quickly grasp information – a crucial factor during workouts. Introducing additional colors here could be unnecessary or even distracting.” **iOS 17** Now, with the help of an interactive widget, you can start a suggested Go Gentler workout directly from an iPhone's home screen. You can use the StandBy widgets to view a Go Gentler suggestion and/or see your current fitness condition at a distance. App also supports live activities/mirroring from its earlier versions. **Fresh New Visuals** In the Insights section, visuals seamlessly blend with the overall app aesthetic, offering a more cohesive experience. Each insight comes with a thumbnail that, upon a tap, expands into an engaging banner, unfolding its own unique story. While Yorhart takes center stage in the majority of these stories, we've introduced occasional cameos to keep things fresh and avoid repetition. This transformation represents an exciting shift in our visuals, enhancing user engagement and storytelling. --- ### Gentler Streak Adds Menstrual Cycle to Their Activity Guidance May 22nd 2023 # Gentler Streak Adds Menstrual Cycle to Their Activity Guidance On this International Day of Action for Women's Health, May 28th, Gentler Streak, the recipient of the App Store Apple Watch App of the Year for 2022, proudly announces an update specifically designed for women. With the addition of the menstrual cycle as a health metric, Gentler Streak's guidance now aligns even more closely with a woman's readiness throughout her cycle. ![]() **New Health Metric: Menstrual Cycle** Women in the reproductive phase can find the Menstrual Cycle metric on their Wellbeing tab. They will be taken through a short onboarding, and once done, the app serves the following: - valuable information on the exact phase of the cycle and its potential impact on daily wellbeing - activity guidance adjusted to their readiness - "Flow Workouts", activities appropriate for the first days of the period, are a part of Go Gentler suggestions - Self-care Yorhart on Streak - Insights on each phase of the menstrual cycle *"Gentler Streak remains a health and fitness app. While we include vital parts of the menstrual cycle in our guidance, we let the specialized apps handle the rest. As each body is different and carries the baby their own way, we do not cover guidance designed for pregnancy. Medical professionals are the ones to support and guide woman's way through this transformative period," shares Katarina Lotric, Gentler Stories CEO.* **Tips & Tricks: Slick Visual Demonstration on How to Get the Most Out of the App** In the Profile section, developers have added insider tips and tricks, which visually demonstrate some of the less and more hidden features of the app; Activity Path bundle of features, customizing Wellbeing tab, Apple Watch tracker settings, etc. They have also assembled a list of FAQs to offer a fast solution to the questions most likely to occur - also available on Gentler Streak Profile. **Scientific Study Proclaims Gentler Streak as the best iOS App for Evidence-Based Exercise Intensity Guidance** Gentler Streak was a part of an independent scientific research study conducted by the Department of Kinesiology and Health Promotion, College of Science, California State Polytechnic University Pomona. The study evaluated the legitimacy of exercise intensity tracking in 23 free iOS fitness apps on the App Store. With an impressive total score of 4.75, Gentler Streak became the highest-ranking app, surpassing names like Google Fit and Polar. It was recognized for providing the most high-quality, evidence-based recommendations for exercise intensity. Please, find the research [here](https://www.mdpi.com/2227-7080/11/3/66). --- ### Gentler Streak extending experience to the visually impaired April 4th 2023 # Gentler Streak extending experience to the visually impaired **Gentler Streak, the award-winning health and fitness app, is proud to present a set of accessibility features that enable individuals with varying sight abilities to customize the app's appearance and functionality to fit their needs better. The upgrade is a part of Gentler Stories' commitment to prioritizing inclusivity in health and fitness and ensuring everyone can achieve their wellbeing goals.** ![]() **Accessibility update for Gentler Streak iOS** - Display & Text Size:Full support for Bold Text, Dynamic Type, including Larger Accessibility SizesReduce TransparencyIncrease Contrast - Motion:Full support for Reduce Motion and Prefer Cross-Fade Transitions - Voice Over overhaul One of the update's key features is full support for Bold Text, Dynamic Type, and Larger Accessibility Sizes. Adjust the size and style of the text to make it easier to read and make the app's interface larger and more visible. The update also includes options to Reduce Transparency and Increase Contrast, which help those who have difficulty distinguishing between colors or find the app's default appearance too distracting. There is full support for Reduce Motion and Prefer Cross-Fade Transitions for people sensitive to motion. They can reduce feelings of dizziness or motion sickness by minimizing the amount of animation and movement in the app. Finally, the Voice Over feature overhaul provides spoken descriptions of the app's interface and functionalities, making it easier to navigate and use Gentler Streak independently. **Accessibility update for Gentler Streak Apple Watch App** - AssistiveTouch enhancements - Text Size enhancements - Reduce Motion support - Voice Over fixes In addition to the accessibility update for the iOS app, Gentler Streak has also upgraded the accessibility features for its Apple Watch app. The new features include AssistiveTouch enhancements, which allow controlling the app with simple gestures. The Text Size enhancements increase the text size on the Apple Watch display, making it easier to read and navigate. The update also includes support for Reduce Motion, which can help users who experience discomfort with certain visual effects or animation. The Voice Over fixes feature provides improved spoken feedback, making tracking workouts and monitoring fitness easy to use. These updates show the continuous commitment of the Gentler Stories team to make their app truly accessible to all. --- ### Gentler Streak Launches New Wellbeing Feature to Help Users Track Key Health Metrics February 16th 2023 # Gentler Streak Launches New Wellbeing Feature to Help Users Track Key Health Metrics **The 2022 Apple Watch App of The Year’s latest update expands its functionality beyond fitness tracking. With the new Wellbeing feature, users can now access their health data along with fitness information – all in one place.** ![]() The update reflects the developers’ mission to stimulate a self-compassionate approach to exercise and empower people of all fitness levels and backgrounds to make more informed lifestyle decisions. **No more scattered fitness and health data – Gentler Streak becoming a one-stop shop for everyday health and fitness** The new Wellbeing tab allows you to keep track of the seven key health metrics: sleeping heart rate (SHR) or resting heart rate (when SHR is unavailable), sleep duration, heart rate variability (HRV), respiratory rate, oxygen saturation, and wrist temperature. Each morning, you are greeted by a descriptive health summary. Gentler Streak learns your typical range for each metric, providing personalized context for future readings and making detecting unusual changes easier. You learn from the summary when something is amiss, and the personalized Go Gentler suggestions adjust to match your health indicators. “We avoid putting your daily form into a score, percentage, or body battery concept. To make a healthier lifestyle more accessible and do justice to data, we communicate in simple words, as in everyday life. Our approach hopefully provides clearer insight into personal wellbeing and has the power to motivate people of all fitness levels and backgrounds.” says co-founder Katarina Lotrič. To utilize this feature, developers recommend wearing your watch during sleep as the measurements come with the least noise and provide the most reliable data. **New data makes fitness status even more aligned with your body** By gaining new knowledge about what goes on in your body, the app can now provide an even more accurate description of your current fitness state on the Streak tab. Apart from getting a touch up, the Gentler Streak character Yorhart now comes in more variations to cover the new conditions – lack of sleep, feverishness, exhaustion. You can check all variants in the updated iMessage stickers. Character was created by the Belgian artist Sören Selleslagh. --- ### Gentler Streak Presents Live Activity and Unique In-App Mirror Tracking January 13th 2023 # Gentler Streak Presents Live Activity and Unique In-App Mirror Tracking As of the 19th of January, Gentler Streak allows users to mirror Apple Watch workout tracking to iPhone using the Live Activity feature and its unique in-app alternative. The latter transforms the iPhone display into a beautiful and informative tracker, providing more control over heart rate training zones. ![]() **Live Activity** The Live Activity brings Gentler Streak Apple Watch workout tracking to iPhone Notification Center and Dynamic Island. - Available in Notification Center on iOS 16.1 and up - Dynamic Island available with iPhone 14 Pro **In-app Mirror Tracking** Gentler Streak iPhone app now mirrors its Apple Watch workout tracking. Extremely useful for all workouts, where you can place your iPhone in a visible spot and monitor mid-workout progress. The photogenic feature prioritizes your well-being by prominently displaying the heart rate training zones, enabling you to pace yourself better and stay within your desired zone. - In-App Mirror Tracking is available on iOS15 and up **Good To Know** - Live Activity with in-app Mirror Tracking is **a premium feature**, where the first session is **free for all** - you decide when to use it - Enabling Gentler Streak **push notifications** allows you to be prompted to start the Live Activity on the iPhone - Live Activity is **available on any workout type**, but push notifications only come with: Indoor Run, Indoor Walk, Indoor Cycle, Indoor Recumbent Cycling, Indoor Row, Elliptical, Cross Training, Strength Training, Mind And Body, Play, Preparation And Recovery, Stair Stepper, Strength Training, Yoga, Barre, Core Training, Flexibility, HIIT, HIIT – Uphill, Jump Rope, Pilates, Step Training, Wheelchair Walk Pace, Wheelchair Run Pace, Mixed Cardio, Fitness Gaming, Cooldown - A new mid-workout status has been introduced - during the session, Activity Path is not visible as it would not reflect the current fitness state and could potentially be distracting and confusing. Once done with the workout, Activity Path returns updated. - When using the live activity feature the **iPhone display is always on.** --- ### Gentler Streak watchOS app adds charts to their workout tracking August 10th 2022 # Gentler Streak watchOS app adds charts to their workout tracking **This exercise tracking app, which helps improve performance by proposing rest days, now shows charts during a workout. Since today's 2.5 version, you can see the current elevation, elevation gain, and heart rate charts.** Gentler Streak responds to your readiness and, based on that, offers daily workout suggestions (via the Go Gentler feature) that keep you within healthy activity levels. It also proposes rest days and active recovery days when needed, and makes them part of a streak. App's main goal is to help you steadily improve performance by having a healthy workout/rest balance. **Additional Workout Charts on Apple Watch** During a workout session, you can now observe metric charts. Turn the Digital Crown and change the original view to see: - Current Elevation Chart or Elevation Gain Chart (switch between the two on the same view, by tapping the metric you want to see) - Heart Rate Chart with a countdown to the:Go Gentler goal orOverreaching Status (tapping a current heart rate switches to the overreaching countdown) - overreaching trend can lead to fatigue, increases chances for injuries and overtraining. **Splits** In the workout summary, longer-distance splits are now presented more sensibly. **New Setting: Start Week On** Under the "Start Week On" in Gentler Streak Profile Settings, you can select the first day of the week to be Monday or Sunday, according to your preference. --- ### Gentler Streak is 2022 Apple Watch App of the Year December 7th 2022 # Gentler Streak is 2022 Apple Watch App of the Year ![]() **Response to Gentler Streak being awarded App Of the Year** *“When we found out we were stunned, speechless and in a way still are. I don’t think it has sunk in yet what we have achieved in this short amount of time. For a small independent team of four this came as a huge shock, a positive one obviously. :) We see it as an extraordinary confirmation of our work, our vision, our relevance in time and place, and are super happy our message and philosophy is now being spread across the globe. There’s still so much we want to and will bring to life, and we are looking forward to every minute of it. I think it’s safe to say we are just getting started. ”* Katarina Lotric, co-founder & CEO **What is a Gentler Streak?** It is a workout and fitness tracker that stimulates a self-compassionate approach to active life, where recovery is as important as intensity. It is our response to the toxic competitive culture that managed to spread into everyday sports as well. Instead of chasing outside goals, validation, endlessly closing rings, doing 10.000 steps a day, … we invite you to turn inwards - to understand what your body really needs and to then support it (instead of exhausting it) with a suitable action, cultivating a realistic and lasting fitness habit. Our goal is to make a healthier lifestyle more accessible, bring it closer to the broader public: you don't have to be a fitness nerd or a health enthusiast for the app to make sense; it is done with a regular person in mind so that anyone can benefit from it. **How did it start?** We launched our AW app in February this year, iPhone app in Sept 2021 but the seed was planted sooner. In 2018 Andrej Mihelic, co-founder designer, overtrained while preparing for the triathlon. That same summer Katarina Lotric, co-founder CEO, experienced burnout, also partly due to improper activity levels - due to an injury she was left without her then main coping mechanism, running, for six months. They were looking for a solution to help them stay within healthy activity levels individually, but found nothing, so Andrej started working on concepts and prototypes in his free time. It wasn't until the beginning of 2021, when the four now known as Gentler Stories decided to work full-time on the project, that things started to take off. After testing many apps, endless team discussions, talks with experts/potential users, they established app grounds > they wanted an app that is science-based, personalized, motivating, welcoming, kind, informative, great to look at and smooth to use, and always protecting your privacy. **Who is behind Gentler Streak?** Gentler Stories LLC are the creators of Gentler Streak. This women-led bootstrapped startup was founded in February 2021 by 4 iOS seniors with vast complementary backgrounds in the mobile app ecosystem. Katarina Lotrič (CEO), Jasna Krmelj (CTO) and Luka Orešnik (senior developer) are all Apple Entrepreneur Camp Alumni. Andrej Mihelič (UI/UX product designer) is a Y Combinator alumnus. In a world chasing the "faster, higher, stronger" premise, while burning out collectively, they differentiate themselves by offering a sustainable alternative: "gentler." Their mission is to grow a global gentler community dedicated to raising awareness about harmful lifestyle routines and providing tools to transform them into healthier habits. Gentler Streak, officially launched 17th of February 2021, is their first product, addressing sustainable physical routines. --- ## iPhone release notes ### Version 5.11.3 (February 16, 2026) # Version 5.11.3 (February 16, 2026) Great news for all of you who are more performance oriented! With this version we have integrated a special offer on The Outsiders (our new app) for Gentler Streak subscribers: you backed us first, and we’re now backing you! All annual Gentler Streak subscribers get an exclusive discount on our new app, The Outsiders - app built for runners, cyclists, and other endurance athletes who train with structure, live down the data rabbit hole, and eternally chase their PBs. Building The Outsiders means Gentler Streak can now grow even deeper into what it does best: holistic wellness and sustainable movement. Performance athletes get their tool, wellness-focused users get theirs. If Gentler Streak’s been useful, a quick App Store review reaaally helps. It means people hear about it from you, not just from us quietly hoping you’ll notice it’s pretty decent. Have feedback? We reply to every message we receive, so don’t hesitate to reach out! Email: [support@gentlerstories.com](mailto:support@gentlerstories.com)Reddit: r/gentlerstreakapp Instagram: @gentlerstreak Threads: @gentlerstreak Xiaohongshu: GentlerStreak Thank you for your support and for exploring your fitness with us! --- ### Version 5.11.2 (February 11, 2026) # Version 5.11.2 (February 11, 2026) SPECIAL VALENTINE'S DAY OFFER Self-care is the foundation of caring for others. That’s why from February 13th to 14th, for everyone exploring the free version, we're offering 40% off our yearly subscription. Want to extend the love? One subscription can be shared with up to 5 people via Family Sharing. If Gentler Streak's been useful, a quick App Store review reaaally helps. It means people hear about it from you, not just from us quietly hoping you'll notice it's pretty decent. Have feedback? We reply to every message we receive, so don’t hesitate to reach out! Email: [support@gentlerstories.com](mailto:support@gentlerstories.com)Reddit: r/gentlerstreakapp Instagram: @gentlerstreak Threads: @gentlerstreak Xiaohongshu: GentlerStreak Thank you for exploring your fitness with us! --- ### Version 5.12 (March 30, 2026) # Version 5.12 (March 30, 2026) It took us a bit longer than expected - the viruses seem extra persistent this winter, and then the feature turned out trickier than first expected, but nonetheless we are here now, and happy to present our version of cardio fitness. NEW METRIC - Cardio Fitness aka VO₂ Max VO₂ max measures how efficiently our body uses oxygen during exercise - and that efficiency shows up everywhere, from workouts to everyday energy and how easily we move through daily tasks. It makes most sense when looked at as a trend, not an isolated number - consider it as another piece of the complex puzzle that is you. Your smartwatch estimates cardio fitness from recorded outdoor walks, runs, and hikes. You can compare your monthly trend to your average resting heart rate, steps, activity duration, activity energy, and distance - month by month, going back years. When you record any of the three activity types consistently, you will start to observe what behaviour impacts it, how changes impact you, and whether how you feel actually matches what you see. One thing worth knowing before you dive in: the estimate is most meaningful for those who run or hike regularly. If walking is your main outdoor activity, the estimate can skew higher than your actual running fitness would support. If your main activities are elsewhere - cycling, swimming, gym - the number may not reflect your actual cardiovascular fitness. The trend over time tends to be more telling than any single figure. Find Cardio Fitness in the Wellbeing section of your Streak tab. And a little reminder. Having the stats and data is fun and helpful, but don’t let yourself be dictated by it. YOU are the best, most accurate and reliable source of information on yourself. Gentler Streak, like any other wellness app, should be there to help build a better connection with yourself, not replace it - for you to notice changes in your body faster, understand the cause and effect better, and then based on that take decisions that truly support you. That’s what we’d like to achieve. If Gentler Streak’s been useful, a quick App Store review reaaally helps. It means people hear about it from you, not just from us insisting how great it is. Got feedback? We read and reply to every message, so feel free to reach out. Email: support@gentlerstories.com Reddit: r/gentlerstreakapp Instagram & Threads: @gentlerstreak Xiaohongshu: GentlerStreak Thank you for exploring your fitness with us! --- ### Version 5.12.1 (April 2, 2026) # Version 5.12.1 (April 2, 2026) It took us a bit longer than expected - the viruses seem extra persistent this winter, and then the feature turned out trickier than first expected, but nonetheless we are here now, and happy to present our version of cardio fitness. NEW METRIC - Cardio Fitness aka VO₂ Max VO₂ max measures how efficiently our body uses oxygen during exercise - and that efficiency shows up everywhere, from workouts to everyday energy and how easily we move through daily tasks. It makes most sense when looked at as a trend, not an isolated number - consider it as another piece of the complex puzzle that is you. Your smartwatch estimates cardio fitness from recorded outdoor walks, runs, and hikes. You can compare your monthly trend to your average resting heart rate, steps, activity duration, activity energy, and distance - month by month, going back years. When you record any of the three activity types consistently, you will start to observe what behaviour impacts it, how changes impact you, and whether how you feel actually matches what you see. One thing worth knowing before you dive in: the estimate is most meaningful for those who run or hike regularly. If walking is your main outdoor activity, the estimate can skew higher than your actual running fitness would support. If your main activities are elsewhere - cycling, swimming, gym - the number may not reflect your actual cardiovascular fitness. The trend over time tends to be more telling than any single figure. Find Cardio Fitness in the Wellbeing section of your Streak tab. And a little reminder. Having the stats and data is fun and helpful, but don’t let yourself be dictated by it. YOU are the best, most accurate and reliable source of information on yourself. Gentler Streak, like any other wellness app, should be there to help build a better connection with yourself, not replace it - for you to notice changes in your body faster, understand the cause and effect better, and then based on that take decisions that truly support you. That’s what we’d like to achieve. If Gentler Streak’s been useful, a quick App Store review reaaally helps. It means people hear about it from you, not just from us insisting how great it is. Got feedback? We read and reply to every message, so feel free to reach out. Email: support@gentlerstories.com Reddit: r/gentlerstreakapp Instagram & Threads: @gentlerstreak Xiaohongshu: GentlerStreak Thank you for exploring your fitness with us! --- ### Version 5.12.2 (April 22, 2026) # Version 5.12.2 (April 22, 2026) Hello sweaty people! Happy to announce this neat update bringing photos ON the map. That, along with small user experience tweaks and some bug fixes. PHOTOS ON MAP Open any workout summary that includes photos, and you’ll see them pinned to the exact location where you took them on the route. This way your workout history becomes a record of what you saw, and not just where you went. If you want a quick trip down memory lane: why not do a lucky dip and pick random workout summaries filtered by Photos, and see where it takes you - you might be surprised what comes back. IMPROVEMENT We got some feedback regarding the Activity Path - apparently, when people discover it and it clicks what it does, it becomes a hero feature. In order to bring the “what’s this all about” closer to you, we’ve added a little “What’s Activity Path” button right on the Activity Path switcher - the one where you choose your daily, 10-day, or 30-day view. Hope it helps! If you’ve been loving Gentler Streak, a quick App Store review reaaally helps. It means people hear about it from you, not just from us insisting how great it is. Got feedback? We read and reply to every message, so feel free to reach out. Email: support@gentlerstories.com Reddit: r/gentlerstreakapp Instagram & Threads: @gentlerstreak Xiaohongshu: GentlerStreak Thank you for exploring your fitness with us! --- ### Version 5.12.3 (May 8, 2026) # Version 5.12.3 (May 8, 2026) Hello sweaty people! Happy to announce this neat update bringing photos ON the map. That, along with small user experience tweaks and some bug fixes. PHOTOS ON MAP Open any workout summary that includes photos, and you'll see them pinned to the exact location where you took them on the route. This way your workout history becomes a record of what you saw, and not just where you went. If you want a quick trip down memory lane: why not do a lucky dip and pick random workout summaries filtered by Photos, and see where it takes you - you might be surprised what comes back. IMPROVEMENT We got some feedback regarding the Activity Path - apparently, when people discover it and it clicks what it does, it becomes a hero feature. In order to bring the "what's this all about" closer to you, we've added a little "What's Activity Path" button right on the Activity Path switcher - the one where you choose your daily, 10-day, or 30-day view. Hope it helps! If you've been loving Gentler Streak, a quick App Store review really helps. It means people hear about it from you, not just from us insisting how great it is. Got feedback? We read and reply to every message, so feel free to reach out. Email: support@gentlerstories.com Reddit: r/gentlerstreakapp Instagram & Threads: @gentlerstreak Xiaohongshu: GentlerStreak Thank you for exploring your fitness with us! --- ### Version 5.12.4 (May 16, 2026) # Version 5.12.4 (May 16, 2026) A trio of nice additions in this one: new workout types, a fresh notification category to help you tune in to your body in the morning, and another round of faster loading. NEW Morning Check-In Notifications A new notification category that gives you a gentle, data-driven heads-up in the morning when there's something worth noticing from yesterday. After an easy session or a hard one, after an overreaching day, when you chose to rest, or, for women, related to our cycle: to inform when we're (likely) at our peak, and when we're (likely) at our low. The benefit: the app pays attention so you don't have to, and speaks up when yesterday has something to tell you about today. You'll find it in: Gentler Streak → Profile → Settings → Notifications → Morning Check-In 13 Workout Types ... bringing the total to 161! Lately our office has gone crazy for gravel rides, so that one had to come in, alongside 12 other most-requested types: Dog Running, Kettlebell Workout, Swimming Tethered, Outdoor Hand Cycling, Bouldering, Windsurfing, Beach Volleyball, Inline Hockey, Surfskate, BMX Freestyle, BMX Racing, and the one we suspect many of you have been waiting for: Assembling Furniture. IMPROVEMENTS Faster Loading Another round of loading optimization. The app should feel snappier on open, especially if you've got a lot of history. Got feedback? We read every email, so do let us know. Email: support@gentlerstories.com Reddit: r/gentlerstreakapp Instagram & Threads: @gentlerstreak Xiaohongshu: GentlerStreak Thanks for exploring your fitness with us! --- ### Version 5.11.1 (January 28, 2026) **Version 5.11.1 (January 28, 2026)** Short (and somewhat sweet) - in this first weeks of 2026, we've been squashing bugs and polishing some things up. If you find Gentler Streak helpful, leaving a review on the App Store really helps us out. Got feedback? Let us know! - Email: support@gentlerstories.com - Reddit: r/gentlerstreakapp - Instagram: @gentlerstreak - Threads: @gentlerstreak - Xiaohongshu: GentlerStreak Thank you for exploring your fitness with us! --- ### Version 5.11 (December 24, 2025) ## Version 5.11 (December 24, 2025) It feels like the year just started, yet somehow it's already wrapping up. Which means: it's that time again: your Yearly Activity Recap has arrived. Most of us move through the year one day at a time, often on autopilot, and it's easy to miss how much those days stack up. This recap offers a bit of perspective. You'll watch the year sweep past along the Activity Path - the steady stretches, the pauses, the returns. All the ups and downs life brought with it. Then it gathers the highlights: the time, the distance, the climbs, the energy and the rhythm your heart settled into. A reminder of the work you put in along the way. --- ### Version 5.10 (December 15, 2025) ## Version 5.10 (December 15, 2025) It's time to see how you moved this year: your 2025 Activity Recap has arrived. It's time to see how you moved this year. Your 2025 Activity Recap is here. Your entire year of movement, turned into a beautifully animated story. Not just numbers and stats, but a flowing narrative that brings your data to life and helps you reflect on the year in a more human way. It's designed to feel personal and rewarding, not competitive or comparative. And yes - it works for everyone! Whether you've been with Gentler Streak all year or just joined recently, your recap is built from the fitness data you already have, turning it into a short, carefully crafted summary you can revisit or share. Spread the word to your friends who are missing their yearly Fitness data wrapped - in an instant and for free! Find your 2025 Activity Recap on the Streak tab. If Gentler Streak's been useful, a quick App Store review reaaally helps. It means people hear about it from you, not just from us insisting how great it is. --- ### Version 5.9.1 (December 5, 2025) ## Version 5.9.1 (December 5, 2025) A couple of useful additions in this release: a Weekly Activity Recap and a new privacy insight. **NEW Weekly Activity Recap** These recaps carry the same spirit as our monthlies and yearlies, but on a weekly basis. The weekly recap compares your activity levels to the week before, helping you spot patterns and better understand your habits. It's a simple way to stay aware of your effort, stay motivated, and make more deliberate choices. Look back at your week and see how active you've been across different sports, the distance you covered, calories burned, elevation gained, and see the photos you took mid-workout. Find it waiting for you at the start of each new week (Sunday or Monday, depending on your settings) in the Streak tab. **NEW Insight – Your Privacy First** This one comes from a question we get a lot in support: where does my data go? Do you have servers? How do I delete my account? To clear things up once and for all: everything stays on your device. No servers, no account, no data leaving your phone. We've put together a short article explaining exactly how we handle your health and fitness data. You'll find it in the Insights tab, under the Gentler Streak 101 category: 'Vital to Your Privacy – First'. --- ## Health Insights ### When Progress Slows Down # When Progress Slows Down **Thankful for the Burnout****** *My name is Andrej, Gentler’s co-founder and a product designer. I’ll explain how the idea of Gentler Streak was beginning to unfold. You’ll get to know how life taught me I’m not invincible. *** I’ve been active my whole life. As a teenager, I spent almost every single day playing basketball. At 18, I started running and working out in the gym five times a week. I stuck to that and only took a week off when I went on a holiday. You can say I loved to feel tired. :) When I hit my twenties, I felt I could be super active with no need to rest. Running 10 km in under 40 minutes was somehow a moderate activity. Having a hard workout in the gym was a regular activity, and a fast run followed a day after. Recovery times? What recovery times? I’m no longer twenty. I’m 42. Recovery time? Now all I think about is after-activity recovery. When I was 38, I set myself a goal to finish an Olympic triathlon. Well, not just ""try,"" a good result was also important. Of course. I read a few books (Joe Friel FTW!), made a training plan, and, voila, started my workouts. I was a lousy swimmer, so I took swimming lessons. I also bought a road bike, and combining four different activities in a week was super fun. I engaged in eight activities a week: swimming, riding a bike, running and lifting weights, every exercise twice a week. I almost doubled the time devoted to activities overnight! Yup, thinking back now, I know that was plain stupid. It was fun at first but became harder with weeks in. I believe you’ve already guessed the result - friggin’ burnout. It took three months to reach the point where I was forced to stop. I had problems sleeping even though I was beyond exhausted. I live on the first floor, and taking those few stairs became a challenge. I was also experiencing depressive moods, being tired all the time, not even being able to go for a walk, etc. I was in that state for a few months. And in those months I had to think about changes. Triathlon? I could have easily done it before burnout if I was happy with the average performance. I don’t care about triathlons anymore. Once you’ve experienced burnout, you no longer care about running pace that leaves you exhausted and on the brink of burnout. I also don’t care about speed, pace, or weights in the gym. When I returned to my normal active lifestyle, I made drastic changes. What counts now is my health. That’s when I started looking for something to help me set boundaries. Something that will motivate me to be active and warn me when overreaching. I’ve tried many digital services and solutions, but as you can see, I haven’t found anything that would make me feel safe. Gentler Streak is based on the idea of a safely guided active lifestyle. I want to be active and build my fitness, but I want to do it slowly without risking getting hurt. I push too hard and overreach now and then, but it’s controlled and I always take it easy the day or two after. I’m thankful for the burnout, however cheesy and cliche that sounds. After this painful experience, I made changes, and now live more responsibly. I came to a conclusion it’s the health that counts, not the local running legend badge! --- ### See Your Garmin Connect Workouts in Gentler Streak # See Your Garmin Connect Workouts in Gentler Streak When you use **Garmin Connect** as your tracking app, make sure it is connected with Apple Health. Follow this steps: - open **Garmin Connect** app - tap **More** (bottom right) - Select **Settings****** - Open **Connected Apps****** - Go to **Apple Health****** There is also a possibility you did not allow Apple Health to connect with the Garmin Connect app. In this case: - Open the **Health** app - Tap your **Profile photo** (top right) - Select **Apps****** - Select **Garmin Connect****** - **Turn On All****** Once you are all done, it’s time for an activity! Don’t forget to start and stop it on your smartwatch. Later, come to Gentler Streak to see the result of your efforts. --- ### Experiencing Breast Pain? # Experiencing Breast Pain? *Do you ever experience sore breasts and find it tough to exercise? Sore breasts are a symptom of changes in the body; in most cases, hormonal ones. * There are two types of sore breasts. First is due to ovulation. It occurs in the second phase of the cycle (luteal phase), where the rise of the hormones progesterone and estrogen results in sensitive, painful breasts. At this point, it is most probable estrogen is being dominant, and you experience pain in both breasts. We often associate sore breasts with premenstrual syndrome (PMS), when we can also feel more headaches, back pain, depressive moods, heightened anxiety, etc. Another type of sore breast is non-cyclic, not due to ovulation. Possible causes for it are injuries to the chest, cysts, and sensitive breasts before menopause. Pain can occur in one or both breasts and can be present at any time as it is not tied to the menstrual cycle. It is important to check your breasts regularly (after menstruation, day 7-12 of the cycle, depending on the length of your cycle) to identify the type of soreness. If your chest hurts when you run, you may want to try a suitable sports bra and soften the intensity of the exercise. Instead of running, try brisk walking. And no matter what, keep in mind, exercise is suppose to feel good. --- ### Why Diets Fire Back ![]() # Why Diets Fire Back *A diet usually refers to a regulated intake of a specific group of foods. Diets as weight loss programs don’t work and eventually take their toll on our health. * We usually turn to diets to lose weight or when having health-related issues. In those vulnerable times, diets may seem appealing as they carry a promise of _better me_. Most diets are overly restrictive and only effective in losing weight if calorie intake is deficient. That burns fat and causes losing precious muscle tissue since the body can’t afford to feed it on a caloric deficit. Our metabolism slows down, and there is a drop in burned calories for essential vital functions per day (basal metabolic rate). If there were more muscle tissue, it would burn calories efficiently. In effect, when we go for a "cheat meal" or return to previous nutrition habits, we gain weight faster than we would otherwise. To manage body weight sustainably, try making small but lasting changes to your eating habits. Try figuring a customized meal plan based on the preferences that have the potential to stick with you. Observe yourself and write down the biggest traps you fall into during the day (snacks, soft drinks, ...). Try to understand the reasoning behind them and address them one by one wholesomely. And stay active while doing so. --- ### Tracking With a Smartwatch # Tracking With a Smartwatch *For Gentler Streak to make sense, you need to make two things work: be active and track activities with a smartwatch.* Once that is happening, here are some tricks on how to get the most high-quality data out of your devices. ## For Apple Watch Users Use the accompanying Gentler Streak app on the Apple Watch to get the most out of your workout. However, you can opt for other activity-tracking apps to pair with your iPhone’s Health app. Keep in mind not all apps share data with the Health app, which may leave us without enough data to use. To make sure the app stores the data on your iPhone: - Open the Health app and tap the profile picture in the upper right corner. - Under Privacy, go to Apps and see if your go-to activity tracking app is on the list of Data Sources. - If not, open that app and select the option to connect with Health—usually somewhere in the app’s Settings. Find the app of your choice and follow its connection process: - **Strava**: Tap You→Settings→Applications, Services, and Devices→Health - **MapMyRun**: Tap More→App & Devices→Apple Watch→Apple Health - **Adidas Running**: Tap Profile→Settings (top right corner)→Partner Accounts→Apple Health - **Runkeeper**: Tap Me→Settings (top right corner)→App, Services, and Devices→Apple Health - **MyFitnessPal**: Tap More→Apps & Devices→Health app - **Pacer**: Tap Me→Settings (top right corner)→Apps & Devices→Apple Watch / Health - **Komoot**: Tap Profile→Settings (fourth icon on top)→Apple Health ## Other Smartwatches First, check if your activity-tracking app (Garmin Connect, Polar Flow, Sunnto, etc.) stores data in your iPhone’s Health app. Usually, the app asks you to grant access to Health at first launch, but sometimes you must find that option in the app and connect it with Health. Find the app of your choice and follow its connection process: - **Garmin Connect**: Tap More→Settings→Connected Apps→Apple Health - **Sunnto**: Tap Profile→Settings→Save to Apple Health - **Polar Beat**: Tap Settings→Apple Health - **Polar Flow**: Tap More→General Settings→Apple Health ## Help Your Devices Collect the Best Data Gentler Streak is at its finest when equipped with accurate data. Here’s what you can do before each workout to get the most accurate data: - Slightly dampen your wrist at the place where Apple Watch touches it. This way, the Watch will get better heart rate readings. - Tighten the Apple Watch and wear it at the tip of the ulna, the bone on your wrist that sticks out. - If you are serious about health data and don’t want to miss a beat, a Bluetooth chest strap is a good option. The chest strap can be 99% accurate and helps save the Apple Watch battery during longer workouts. Once that’s all done, it’s time to get those shoes on! Don’t forget to start and stop the workout on your smartwatch. Later, open Gentler Streak to understand its effect on your fitness. **Pro Tip:** Add the Gentler Streak app to your Apple Watch so you can control it while working out. --- ### Heart Rate Zones: Good to Know # Heart Rate Zones: Good to Know *A normal heart rhythm for an adult at rest is between 60 to 100 beats per minute.* During the workout, your heart beats faster and more robustly. That is because muscles need more oxygen, and the heart may even need between 3 or 4 times your average cardiac output. Following your heart rate (HR) zones is a way to monitor how hard you’re training. Most recreational athletes follow five heart rate training zones: very light, light, moderate, hard, and very hard. They differ by person and can be determined by: your max HR, your max HR in combination with resting HR, your lactate threshold (for the most dedicated athletes). **Zone 1**: The easiest of the zones. Exercising in this zone allows your body to recover. **Zone 2**: Exercising here is the best way to improve endurance without a considerable need for recovery afterward. It is also best for burning body fat. **Zone 3**: When developing stamina and increasing aerobic capacity, this zone is the magic spot. These workouts are either long, steady efforts or intervals, depending on fitness. **Zone 4**: For boosting your performance and increasing your lactate threshold, training in zone four is a must. At this level, acid production is significant, but the body copes with it well. **Zone 5**: It’s the most effective for improving anaerobic capacity, but such workouts demand a significant recovery. Therefore, this sort of training should be done infrequently, if at all, for most endurance sports. In fact, at this upper limit, you can probably maintain the effort for a few minutes. If you are at the beginning of establishing a regular workout routine, don’t worry about HR. Instead, focus on building a solid training base for at least four to eight weeks. The intensity of your workouts and HR zones depend on your health, performance, goals, and workout preferences. Make sure to work with a professional if necessary. --- ### The Fifth Vital Sign # The Fifth Vital Sign *Period is something that **just happens** to us every month, and we should deal with it quietly, not letting it affect our behavior, productivity, or the people around us. Right? Wrong. * The menstrual cycle is one of the five integral parts of women’s overall health, along with heart rate, respiration, blood pressure, and temperature. It should be taken seriously. The menstrual cycle produces hormones that are crucial to a woman’s overall health. Many health problems can be linked to hormonal imbalances. Problems may occur when there is no ovulation in the body or when the hormones in the menstrual cycle are not balanced. If you are on synthetic substances (contraception pills), keep in mind they don’t really solve hormonal imbalances; they just clog up the symptoms. The hormone estradiol (estrogen) provokes female characteristics (such as breast development, care for fertile mucus, etc.), keeps cholesterol within normal limits, and enables strong bones. It also encourages cognitive thinking. So the more estrogen in our blood, the higher the focus. Another known hormone produced in the second phase of the cycle (after ovulation) is progesterone. It prepares the uterus for the fertilized egg and takes care of the pregnancy. In case there is no pregnancy, it is the one who makes sure that there is not too much estrogen in the body. It is essential in the development of bone tissue, acts as an anti-adrenaline, anti-insulin, etc. Hormones produced during the menstrual cycle affect _150 other systems in the body_. They affect your well-being, experiencing the world, thinking, physical performance, and productivity. Keep exploring your body and cycle to respond appropriately to changes and adjust the nature of your exercise. --- ### Know Your Fitness # Know Your Fitness *Oh, look, another new term in the world of fitness. VO2 max may sound complicated but it’s really not.* It’s a number that tells you _the maximum amount of oxygen your body can consume during activity per minute (ml/kg/min). The higher the VO2 max, the higher your level of cardio fitness and endurance. As VO2 max improves, the same workout will begin feeling more effortless. VO2 max is measured during cardio exercise testing, usually on a stationary bike or a treadmill. Thanks to the vast amount of scientific data, it can now also be estimated with some smartwatches. The smartwatch assesses your VO2max by monitoring your heart rate and motion data during a brisk walk, hike, or outdoor run. The estimate is highly accurate and gives you a good idea of your cardio fitness. Gentler Streak retrieves your VO2max when it’s available and incorporates it into your current condition description. For instance, when VO2max is in decline, you will get a message to tone down the activities and pay extra attention to how you feel. It’s good to keep an eye on it and act accordingly. **Good to Know** - Make sure your data (age, sex, and weight) in the Health app is correct. - VO2max estimates can be inaccurate when certain conditions or medications limit your heart rate. --- ### Fresh Beginnings # Fresh Beginnings *Get ready to embrace a refreshing hormonal shift as your period bids its farewell or nears its end!* During the early follicular phase, which occurs in the first few days of your menstrual cycle, **your body undergoes fascinating hormonal changes**. Estrogen, one of the key players, begins to rise, leading to a range of **significant effects**. You may notice **increased energy levels** and an **uplifted mood** during this phase. However, its potential impact on strength training makes the early follicular phase particularly interesting. As estrogen levels rise, it can **enhance nutrient uptake and utilization** in the body. This means the nutrients you consume, such as proteins and carbohydrates, may be more efficiently utilized for **muscle repair and growth**. So, incorporating strength training exercises during this phase can be beneficial. However, it’s essential to approach your training with **gentleness and mindfulness**. Each individual may respond differently to hormonal changes, and factors such as overall fitness level and diet also play a role. **Listen to your body, keep an eye on your Activity Path** and adjust your training intensity accordingly. --- ### Exercising During Period # Exercising During Period *Women are cyclical by nature. Therefore, it is essential to take that cyclicality into account and try adapting our lives to it.* It may not be possible in all areas, but a workout routine is something we control. So let’s learn to be kinder to ourselves and approach our overall health with more care and responsibility. The menstrual cycle consists of four different phases: bleeding, follicular phase, ovulation, and luteal phase. The bleeding lasts for 2 to 7 days. In that time, we lose about 50 ml of relatively fresh red blood. The first day of the cycle is considered to be the first day of heavier bleeding. We have less energy, tend to be more physically passive, turning our attention inwards. It’s ok to spend this time in peace and quiet. You can use it for self-reflection and pinpointing or even trying to let go of the habits that don’t serve you anymore. Many of us experience painful menstruation. It is vital to listen to ourselves and adjust the exercise to current needs and capabilities. If you feel like doing nothing, do nothing! Now, rest is as essential as being active on days full of energy. --- ### See Your Runkeeper Workouts in Gentler Streak # See Your Runkeeper Workouts When you use **Runkeeper** as your tracking app, make sure it is connected with Apple Health. Follow this steps: * open **Runkeeper** app * tap **Me** * Select **Settings** (top right corner) * Open **Apps & Devices** * Go to **Apple Watch / Health** There is also a possibility you did not allow Apple Health to connect with the Runkeeper app. In this case: * Open the **Health** app * Tap your **Profile photo** (top right) * Select **Apps** * Select **Runkeeper** * **Turn On All** Once you are all done, it’s time for an activity! Don’t forget to start and stop it on your smartwatch. Later, come to Gentler Streak to see the result of your efforts. ---

Gentler Streak

Documentation