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
47HRV
65Resting HR
193.5 lbWeight
2.7 hr recorded the night of Oct 18 · HRV Oct 20 · Weight Sep 26 InBody
Activity
9,636Steps
34Exercise Min
521Active Energy
Oct 19, 2026 — last full day

This week — Week 1 · Establish

MONDAY · NOV 2Upper — Heavy Strength▸TODAY
Barbell Bench Press4 × 5–6
Bent-Over Barbell Row4 × 6
Incline DB Press3 × 6–8
Weighted Pull-Up or Heavy Lat Pulldown3 × 6–8
DB Shoulder Press3 × 6–8
Weighted Dips3 × 6–8
Lateral Raise3 × 10–12
Hammer Curl2 × 8–10
TUESDAY · NOV 3Lower — Heavy Strength + Abs▸
Back Squat4 × 5–6
Romanian Deadlift4 × 6–8
Bulgarian Split Squat3 × 8 each
Leg Curl3 × 8–10
Calf Raise3 × 10–12
Weighted Cable Crunch3 × 10–12
Hanging or Weighted Leg Raise3 × 8–12
WEDNESDAY · NOV 4Full RestREST
THURSDAY · NOV 5Upper — Hypertrophy + Abs + Tempo Run▸
Incline DB Press3 × 8–10, 3 sec lowering
Chest-Supported or Cable Row3 × 8–12
Cable or Machine Chest Fly3 × 10–12
Lat Pulldown3 × 10–12
Cable Lateral Raise4 × 12–15
Rear-Delt Fly3 × 12–15
EZ-Bar or Barbell Curl2 × 10–12
Triceps Extension2 × 10–12
Ab Wheel3 × 8–12
Tempo Run20–25 min
FRIDAY · NOV 6Lower — Hypertrophy / Athletic▸
Front Squat or Heel-Elevated Squat3 × 8–10, 3 sec lowering
DB Romanian Deadlift3 × 8–10, 3 sec lowering
Walking Lunge3 × 10 each
Leg Curl3 × 10–12
Cable Adductor2 × 12–15
Calf Raise3 × 12–15
Sled Push4–6 trips
SATURDAY · NOV 7Zone 2 Long Run + Optional Abs▸
Zone 2 Long Runsteady, conversational pace
SUNDAY · NOV 8Full RestREST

Volume by type

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

Minutes by week

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

Latest sessions

TOP SESSIONSat, Oct 17 · Running · 1,190 kcal · 8.7 mi · 84 min
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