Activity is an essential part of staying healthy and feeling your best. That’s why we’re introducing a new Workout Report feature to help you better understand how exercise impacts your body. This is just the beginning — future updates will expand to include more aspects of both workout and non-workout activity.
Currently, the new activity analysis is available only for iOS users with an Apple Watch. It’s being rolled out gradually, so reaching you might take some time.
We’d love to hear your feedback and ideas for new features. You can share your thoughts in two ways. Firstly, you can use Report a Problem form in the app. To do this, go to the menu, scroll to the bottom of the screen, and click on Report a Problem. The second option is using the feedback form in Workout Report:
Open Workout Report.
Scroll to the screen that says Interested in sharing your feedback?
Tap Give Feedback.
Fill out the form and tap Submit.
Location of the new Workout Report
New Workout Report appears as a temporary widget on your Today Screen and is also saved in new Journal. On the Today Screen, it will remain visible for the rest of the day after your activity and disappear the following day, while in Journal, activities are stored permanently.
To save your physical activity in Journal, make sure to grant permission to record your workouts in Apple Health. To do this, go to Apple Health, tap on your profile, and scroll down to Privacy/Apps. In the list of apps, find Welltory and make sure to Turn All On (both for reading and writing).
If you’ve completed multiple workouts in a single day, you can scroll through the widgets to the right to view each one.
Workout Report parameters
Our analysis uses raw data from your Apple Watch. Just wear your Watch during your activity to get detailed insights.
Your heart rate graph and key activity stats are on the first screen. The specific parameters may vary depending on the type of activity.
Heart Rate Zones
Heart Rate Zones help you understand how hard you’re working out and how it affects your body. Your zones update daily based on your ambient heart rate in the morning and your maximum MET level. The closer you get to your max MET level (your Max Zone) for the day, the tougher your activity is on your body.
HR zones are personalized for you but still aligned with well-known heart rate assessment methods, like the Karvonen formula. That means you can easily use them to plan your activity — whether you’re following popular training programs or working with a coach. But by calculating your zones with METs, we give you a more accurate picture of your peak effort and overall fitness. And by tracking your ambient heart rate, we can adjust your zones to match how you feel each day and over time.
Different processes happen in your body based on how intense your effort is, but they vary from person to person.
Zone 0 — Light. You’re moving around, and your metabolism is higher than at rest, but your heart rate remains low. You may be in this zone when you’re sweeping the floor, walking at a moderate pace, or resting between sets.
Zone 1 — Moderate. Your heart rate gets quite high. This is where beneficial activity begins — you’re burning off built-up stress and improving your overall fitness and heart health. In this zone, your body primarily burns fat for energy.
Zone 2 — Vigorous. Your heart rate climbs higher, pushing your body to burn more calories while using a mix of carbohydrates and fats for fuel. This zone strengthens your heart and lungs.
Zone 3 — Hard and Zone 4 — Very Hard. These high-intensity zones help strengthen your heart muscle and increase your maximal oxygen uptake (VO2max). You’re also burning carbohydrates and fats for energy at this level.
Zone 5 — Max. Here, you're exercising at your maximum capacity and boosting your endurance. Your body also shifts to burning more carbs than fats for energy. If you reach this zone during an activity, you might need more time to recover before jumping back into activities that require focus and mental energy.
Your zones adjust to your fitness level — as your body adapts to higher-intensity exercise, your MET capacity increases, and your zones change accordingly.
Activity METs
METs (metabolic equivalents of a task) are one of the most accurate and personalized ways to assess your activity intensity. 1 MET is the energy you use sitting at rest. The more intense the activity, the higher its MET value. This helps you track the impact of different activity types. For example, a 15-minute uphill walk might be as taxing as an hour of cycling.
For more on METs and how we calculate them, check out the article "Redefining effort: why METs are the future of activity tracking."
On the METs graph for your activity, here are a few key points to look at.
The highest MET level you’ve reached in past activities.
The heart rate you’ll need today to reach your current Max METs.
The highest MET level you reached in this activity. If it’s higher than your previous max, congratulations — you’ve become stronger! Starting tomorrow, we’ll use this new value to calculate your zones.
The baseline energy level is always equal to 1 MET. Your heart rate at this level varies daily based on your condition, as your ambient resting heart rate changes daily.
Today’s ambient heart rate influences the heart rate at which you reach the threshold for beneficial activity and your max METs.
Beneficial activity threshold (in METs) is the level at which your activity starts providing significant benefits.
Heart rate at beneficial activity threshold is the heart rate you need to reach this threshold.
Total METs are the sum of all METs you’ve accumulated during your activity.
Beneficial METs is the sum of METs accumulated in the green beneficial activity zone. The higher this number, the better your activity is for your cardiovascular system.
Pressure Impact
This metric shows how your activity affects your pressure levels.
Activities in Zones 1 to 5 help your body counteract the sedentary stress accumulated over the past two hours.
If you continue working out after reducing your stress, you’ll build Buffers. Buffers act as a resilience reserve, protecting you from future stress. For instance, if you accumulate 30 Buffers and then face a stressful situation, the Buffers can prevent your stress levels from spiking.
If your activity remains in the Light zone, it won’t impact stress levels since your heart rate doesn’t rise enough to trigger these effects.
Learn more about Pressure in this article about Today Screen.
Battery Impact
This metric shows how your activity affects your energy levels. Intense activities are great for long-term health but can deplete your Battery more quickly. To recover, focus on self-care: eat a nutritious meal, stay hydrated, and get good sleep. If your activities frequently push you into Max zone, try tackling mentally demanding tasks beforehand. Spending time in this zone can temporarily reduce mental sharpness.
Learn more about Battery in this article about Today Screen.
The advantages of workouts with Welltory over standard workouts on Apple Watch
To help you train as effectively as possible, we show which of your personal heart rate zones you’re currently in and notify you when you enter a different zone.
This helps you adjust the intensity of your workouts depending on your goals — for example, if you run to lose weight, you need to spend more time in Zone 1 or Zone 2. But that’s not all. Welltory also shows you your time, heart rate, calories, and other metrics during your workout.
We'll notify you about your workout intensity with gentle sounds and vibrations. During cyclical workouts like walking, running, or swimming, you'll feel the tap each time you enter or leave any zone. In all other cases, you will feel a vibration every time your heart rate goes up to the Light or Max Zone. For extra emphasis on Max Zone, we added a slightly more feelable haptic tap that will notify you whenever you max out.
Access to new Workout Report
The feature is currently available only to iOS users with an Apple Watch. As the rollout continues, users who meet these criteria will soon gain access.