NOWOBSERVINGFITNESS OS
Now Observing Fitness · Apple Health · Oct 2 – Oct 20, 2026
Sessions
17
Training time
18.2 hrs
Distance
28.1 mi
Active kcal
7,660
Morning Numbers
No sleep data last night · 47 HRV · 65 resting HR · 193.5 lb
2.7 hr recorded the night of Oct 18 · HRV Oct 20 · Weight Sep 26 InBody
Activity
9,636 steps · 34 exercise min · 521 active energy
Oct 19, 2026 — last full day

This week — Week 4 · Deload

MONDAY · OCT 26Upper — Heavy Strength▸TODAY
Bench3 × 5–6
Barbell Row3 × 6
Incline DB Press2 × 6–8
Weighted Pull-Up / Heavy Pulldown2 × 6–8
DB Shoulder Press2 × 6–8
Weighted Dips2 × 6–8
Lateral Raise2 × 10–12
Hammer Curl1 × 8–10
TUESDAY · OCT 27Lower — Heavy Strength + Abs▸
Back Squat3 × 5–6
Romanian Deadlift3 × 6–8
Bulgarian Split Squat2 × 8 each
Leg Curl2 × 8–10
Calf Raise2 × 10–12
Cable Crunch2 × 10–12
Leg Raise2 × 8–12
WEDNESDAY · OCT 28Full Rest
THURSDAY · OCT 29Upper — Hypertrophy + Tempo Run▸
Incline DB Press2 × 8–10
Row2 × 8–12
Chest Fly2 × 10–12
Lat Pulldown2 × 10–12
Cable Lateral Raise3 × 12–15
Rear-Delt Fly2 × 12–15
Curl1 × 10–12
Triceps Extension1 × 10–12
Ab Wheel2 × 8–12
Tempo Run20–25 min
FRIDAY · OCT 30Lower — Hypertrophy / Athletic▸
Front / Heel-Elevated Squat2 × 8–10
DB RDL2 × 8–10
Walking Lunge2 × 10 each
Leg Curl2 × 10–12
Cable Adductor1 × 12–15
Calf Raise2 × 12–15
Sled Push3–4 trips
SATURDAY · OCT 31Zone 2 Long Run + Optional Abs▸
Zone 2 Long Runsteady, conversational pace
SUNDAY · NOV 1Full RestREST

Nutrition

Nutrition Today
Target 2650 kcal · 200g protein · 300g carbs · 70g fat
1 · Breakfast: 3 whole eggs + 3 egg whites, ¾ cup dry oats, 1 cup berries, 1 tbsp nut butter.
2 · Lunch: 6 oz chicken or lean turkey, 1½ cups cooked rice, 1 to 2 cups vegetables, 2 tsp olive oil.
3 · Pre workout (60 to 120 min before): 1 banana, 1 cup plain Greek yogurt, 2 rice cakes, optional honey.
4 · Post workout dinner: 6 oz lean beef, chicken, turkey, salmon or white fish, 10 to 12 oz potato or 1½ cups rice, large serving of vegetables.
5 · Evening: 1 cup low fat cottage cheese or Greek yogurt, 1 piece of fruit, 1 oz almonds or 1 tbsp nut butter.
Nothing logged yet. Tell your spotter or snap the plate.

Volume by type

Strength
9 · 670 min
Running
3 · 198 min
Cycling
4 · 193 min
Walking
1 · 33 min

Minutes by week

Week of Sep 28
172 min
Week of Oct 5
424 min
Week of Oct 12
382 min
Week of Oct 19
117 min

Latest sessions

CYCLINGTue, Oct 20

Cycling session

329 kcal  ·  83 min  ·  0.0 mi
Start5:53 AM
Avg HR90 bpm
Max HR133 bpm
SettingIndoor
Pace—
Distance0.00 mi
Details
WALKINGMon, Oct 19

Walking session

124 kcal  ·  33 min  ·  1.1 mi
Start5:50 PM
Avg HR86 bpm
Max HR101 bpm
SettingOutdoor
Pace30:57 /mi
Distance1.07 mi
Details
RUNNINGSat, Oct 17

Running session

1,190 kcal  ·  84 min  ·  8.7 mi
Start9:07 AM
Avg HR169 bpm
Max HR183 bpm
SettingOutdoor
Pace9:41 /mi
Distance8.67 mi
Details
RUNNINGFri, Oct 16

Running session

430 kcal  ·  30 min  ·  3.3 mi
Start5:48 AM
Avg HR166 bpm
Max HR172 bpm
SettingOutdoor
Pace9:02 /mi
Distance3.32 mi
Details
STRENGTHThu, Oct 15

Strength session

254 kcal  ·  54 min  ·  0.1 mi
Start1:40 PM
Avg HR73 bpm
Max HR96 bpm
SettingOutdoor
Pace—
Distance0.13 mi
Details
STRENGTHTue, Oct 13

Strength session

665 kcal  ·  99 min  ·  1.3 mi
Start5:59 PM
Avg HR119 bpm
Max HR162 bpm
SettingOutdoor
Pace—
Distance1.35 mi
Details
CYCLINGTue, Oct 13

Cycling session

243 kcal  ·  27 min  ·  0.0 mi
Start5:52 AM
Avg HR119 bpm
Max HR147 bpm
SettingIndoor
Pace—
Distance0.00 mi
Details
STRENGTHMon, Oct 12

Strength session

458 kcal  ·  86 min  ·  0.8 mi
Start10:10 AM
Avg HR96 bpm
Max HR149 bpm
SettingOutdoor
Pace—
Distance0.80 mi
Details
STRENGTHFri, Oct 9

Strength session

421 kcal  ·  88 min  ·  0.4 mi
Start5:45 PM
Avg HR94 bpm
Max HR151 bpm
SettingOutdoor
Pace—
Distance0.41 mi
Details
STRENGTHThu, Oct 8

Strength session

160 kcal  ·  25 min  ·  0.0 mi
Start6:27 PM
Avg HR112 bpm
Max HR155 bpm
SettingOutdoor
Pace—
Distance0.03 mi
Details
STRENGTHThu, Oct 8

Strength session

513 kcal  ·  93 min  ·  1.4 mi
Start1:54 PM
Avg HR97 bpm
Max HR141 bpm
SettingOutdoor
Pace—
Distance1.39 mi
Details
CYCLINGThu, Oct 8

Cycling session

354 kcal  ·  44 min  ·  0.0 mi
Start6:36 AM
Avg HR119 bpm
Max HR146 bpm
SettingIndoor
Pace—
Distance0.00 mi
Details
CYCLINGWed, Oct 7

Cycling session

239 kcal  ·  39 min  ·  0.0 mi
Start5:43 AM
Avg HR98 bpm
Max HR127 bpm
SettingIndoor
Pace—
Distance0.00 mi
Details
STRENGTHTue, Oct 6

Strength session

220 kcal  ·  34 min  ·  0.3 mi
Start2:22 PM
Avg HR120 bpm
Max HR163 bpm
SettingOutdoor
Pace—
Distance0.29 mi
Details
STRENGTHMon, Oct 5

Strength session

609 kcal  ·  102 min  ·  0.8 mi
Start10:24 AM
Avg HR111 bpm
Max HR159 bpm
SettingOutdoor
Pace—
Distance0.81 mi
Details
RUNNINGSat, Oct 3

Running session

1,085 kcal  ·  83 min  ·  8.3 mi
Start9:03 AM
Avg HR167 bpm
Max HR190 bpm
SettingOutdoor
Pace9:59 /mi
Distance8.32 mi
Details
STRENGTHFri, Oct 2

Strength session

365 kcal  ·  88 min  ·  1.5 mi
Start7:08 AM
Avg HR96 bpm
Max HR143 bpm
SettingOutdoor
Pace—
Distance1.51 mi
Details