Extend (for iOS)

The Purpose of Extend

Extend Axis was built on the belief that a fitness app should be a tool, not a service that owns your progress. Every feature is unlocked. Every byte of your data stays yours. Every workout, plan, and rep is on your terms. Find your Axis. Track what matters. Extend what's possible.

What You Can Track

Weights, kettlebells, dumbbells, cardio, bodyweight — any exercise you do. Build routines, log sessions, and watch your progress and personal records build over time. Track mindfulness. Track water intake. Track the distance your shoes take you.

Customization

Make it yours. Rearrange the navigation bars and build a custom Dashboard with the stats and shortcuts you care about. Choose a light or dark theme and then customize the colors even further. Customize what you see and how you access it.

Getting Started Fast

1. Build a workout routine in the Workout module. Standard sets, complexes, supersets, circuits, intervals (Interval, Tabata, EMOM, AMRAP), rest timers, and audible (voice-called) exercises. Lots to choose from. 2. Want to do a single exercise quickly? Tap ▶ Start Exercise on any exercise in the Exercises module. 3. Unsure what exercises to do? Explore the Generate module to keep your body guessing. 4. Do a workout! a. Start and control from your watch (iphone/ipad can be close by or not). b. Start and control from your iphone/ipad (will mirror on your watch). 5. Save what you've completed and review your progress in the Log and in all related module reports. 6. Optionally, set up a Training Plan to schedule workouts and activities across your week.

Navigation Bar(s)

• Color — set a background color, optional gradient and direction, and text color. • Customize — add, remove, and reorder module icons.

Dashboard

• Color — set a background color and optional gradient for the Dashboard. • Customize — add, remove, resize, and reorder tiles. Tile types: • Module Shortcut — opens a module. • Stat Card — shows a live stat. • Shortcut — launches a specific workout or exercise. • Blank — fill in space with an animated emoticon. • Web Tile — renders a JSON document you host at a URL of your choice. Stat cards available: • Today's Plan • Top Activities • Favorite Day • Workout Frequency • Muscle Group Distribution • Volume (Weekly) • Distance (Weekly) • Duration (Weekly) • Personal Record - Weight • Personal Record - Duration • Personal Record - Distance • 1RM Leaderboard • Top Durations • Top Distances • Water Intake • Gear Life • Apple Health (Today) • Moon Phase • Mindful Practice Each tile supports optional: custom title, icon, size, accent color and placement, and background tint. Inline range chip — Muscle Group Distribution, Water Intake, Mindful Practice, and Moon Phase expose a compact 7D / 14D / 1M / 3M chip in the tile header that switches the rolling window on the fly without opening the detail page.

System Preferences

• Theme — Light or Dark. • Image Set — chooses the built-in anatomy images used in workout and muscle views — Option 1, Option 2, or None. • Weight Unit — lbs or kg. Affects all weight display and entry throughout the app — logs, stat cards, personal records. • Distance Unit — mi or km. Affects distance display in stats and complications. • Keep Screen On During Sessions — prevents the screen from locking during active workouts. Uses more battery.

iCloud Sync

Your data syncs automatically to iCloud and is available on every device signed in with the same Apple ID. • Account — your current iCloud status. Sync requires you to be signed in to iCloud. • Last Sync — when the most recent push/pull completed. • Sync Now — pulls the latest from iCloud. Use after a reinstall or long offline period. • Sync Appearance Settings — when on, nav bar and dashboard colors also sync. Turn off if you want different looks per device. What syncs: workout logs, routines, exercises, muscles, equipment, training plans, water logs, journal entries, gear, and (optionally) appearance.

Apple Health

• Export Workouts to Health — sends completed sessions to the Health app (with heart-rate and calories when available). • Use Apple Watch for Workouts — when on, starting a workout on the phone runs a live session on your Watch for accurate heart-rate and calories. Falls back to a phone estimate when the Watch isn't reachable. • Mirror Log — diagnostic log for iPhone↔Watch mirrored sessions. • Import Activities — pick which HealthKit activity types pull into your Log (running, cycling, hiking, swimming, etc.). • Body Weight — optional. Tightens calorie estimates for exported workouts. • Last Synced — relative time since the most recent sync. • Sync Now — manually triggers an import from and export to Health.

Water

• Daily Goal — your target intake for the day, in your chosen unit. • Unit — oz or mL. Used everywhere water is shown. • Export to Apple Health — when on, every logged entry is also written to the Health app as a water intake sample. • Import from Apple Health — when on, water samples logged elsewhere (other apps, Siri, Watch) are pulled into Extend. • Last Synced — relative time since the most recent Apple Health water sync. • Sync Now — manually triggers an import from Apple Health (only shown when Import is enabled).

Data

• Export Workouts — exports selected workout routines as a JSON file. Useful as a backup or for transferring to another device. Exports routine definitions only, not logged session history. • Import Workouts — imports workout routines from a previously exported JSON file. Missing exercises, muscles, or equipment are created automatically. • Export Plans — exports selected training plans as a JSON file, including all referenced workouts, exercises, muscles, and equipment. • Import Plans — imports training plans from a previously exported plan JSON file. All dependencies are resolved by name — created if missing, matched if found. • Export Log Data — exports your full session history as a CSV file. • Reset App Settings — restores appearance defaults (nav bars, dashboard tiles, theme, units, screen-on, log view) and clears workout folders. Re-adds the default workouts (renamed with "(Default)" if you already have one). All your data stays. • Erase All Data (including iCloud) — clears all data and customizations, and syncs the empty state to your other devices. Apple Health import is disabled and cut off so past workouts don't resurrect if you re-enable it later. Cannot be undone.

Help Center

Opens this help system. Browse articles by module, or search for any topic.

About

• App Version and Build number. • Developer Website link. • Privacy Policy link.

Support the Developer

If you enjoy Extend, consider leaving a tip via PayPal or Venmo. No pressure — just appreciated.

Overview

The Watch app mirrors what you care about on your wrist: • Swipe through pages for Today's Plan, Library (quick-start), Apple Health, Steps & Distance, Water, Mindful, Moon, Date, and Settings. • Add complications to your watch face for at-a-glance stats and one-tap deep links — including Today's Plan, Library, Steps, Distance, Steps & Distance, Water, Mindful, Date, Moon, and Apple Health (Activity Rings). • Mirror an iPhone/iPad workout session to capture accurate heart rate and calories. Long-press your watch face → Edit → Complications → scroll to find Extend to add complications.

Pages (Watch App)

Swipe horizontally to move between pages. Hide pages you don't use in Settings → Pages on the Watch — Settings always stays visible so you can re-enable them. • Today's Plan — your scheduled items for today, with check-off tracking. • Library — quick-launch any workout or exercise. • Apple Health — today's Activity Rings (Move / Exercise / Stand) with the raw values. • Steps & Distance — today's totals with progress toward your goals. • Water — current intake with quick-add buttons. • Mindful — two configurable quick-duration capsules + Custom Digital Crown picker. Starts a mindful session on the wrist (or mirrors a phone-driven one) and writes an Apple Health mindful sample on completion. • Moon — tonight's lunar phase, with rise/set times and upcoming cardinal phases. • Date — a per-day calendar list. • Settings — pages, goals, complication appearance and routing, voice announcements, diagnostics.

Watch Settings — Pages

Toggle which pages appear when swiping. Hidden pages won't show, but Settings is always available so nothing is unrecoverable.

Watch Settings — Workouts

• Voice Announcements — master toggle for all workout voice cues: the last 5-second countdown on timed sets, complex round announcements, and warmup/cooldown warnings. Turn off for silent sessions.

Watch Settings — Water

• Water Quick Add — defines the volume/amount of water two buttons will add. The third button is always Custom.

Watch Settings — Mindful

• Mindful Quick Add — defines the durations for the two Mindful page quick-start capsules. The third capsule is always Custom (Digital Crown minutes picker).

Watch Settings — Goals

• Steps — your daily step goal (used by the Steps complication and page). • Distance — your daily distance goal. • Unit — mi or km. Affects the Distance complication and Steps & Distance page.

Watch Settings — Complication Shape

Pick a shape for each ring-style complication: Ring (default), Ring Sectioned, Ring Sectioned 2, Circle, Square, Heart, Star, Hexagon, Shield, Seal, Diamond, Triangle, Pentagon, or Octagon. Ring Sectioned variants render progress as alternating narrow/wide pill segments that light up as you fill toward the goal. Applies to: Steps, Distance, Steps & Distance, Water, Today's Plan, Library. Date, Moon, and Apple Health have fixed designs.

Watch Settings — Complication Color

Pick the shape or outline color per complication. "Watch Face" follows the face's tint; override with White, Red, Orange, Yellow, Green, Cyan, Blue, Purple, or Pink. • Apple Health — one tint applied to all three rings. "Watch Face" keeps the classic red / green / blue. • Moon — grayscale-only palette for the lit hemisphere. • Date – Weekday / Date – Day — color the two lines independently. Specific colors only take effect on Multicolor watch faces.

Watch Settings — Complication Text Color

Color the value shown in the middle of each complication. "Watch Face" follows the shape color. Available for Steps, Distance, Steps & Distance, Water, Today's Plan, Library, and Apple Health.

Watch Settings — Complication Tap

• Steps/Distance Open — where the Steps, Distance, and Steps & Distance complications go when tapped. Choose between the Steps & Distance page, the Apple Health page, or the app's home page.

Watch Settings — Diagnostics

• Mirror Log — recent handshake messages between the iPhone and Watch (useful when debugging a mirrored workout). • Version — the Watch app's version and build. Confirm it matches the iPhone build before chasing a sync issue.

Complication — Today's Plan

Shows a ring filling up as you complete today's scheduled items. Shows number completed vs. total count. Shows "Rest" on rest days and a full checkmark when everything is done. Tapping opens the Today's Plan page.

Complication — Steps

A ring showing your step count progress toward your daily step goal. The ring turns green when you hit your goal. Numbers over 1,000 are shown compactly (e.g. 8.4k). Set your step goal in the Watch's Settings → Goals.

Complication — Distance

A ring showing how far you've walked or run today toward your daily distance goal. Displays in km or miles depending on your Goals setting. The ring turns green when you hit your goal.

Complication — Steps & Distance

Combines both into one complication — the ring tracks steps, with your current distance shown as a second line below.

Complication — Water

Shows today's water intake as a percentage of your daily goal. Turns green when your goal is reached. Set your water goal on the iPhone in Settings → Water.

Complication — Mindful

Shows today's mindful session count, today's total mindful minutes, and current streak. Tapping opens the Watch app's Mindful page directly. Sourced from Apple Health mindful category samples only.

Complication — Library (Extend)

Shows the app's name and displays the number of activities you've completed for the day. Tapping opens directly to the Library page for kickstarting activities.

Complication — Date

Weekday on top, day-of-month below. Color the two lines independently in Settings → Complication Color. Tap to open the Date page. Supported families: Circular and Rectangular (Rectangular also shows the month name and year).

Complication — Moon

Tonight's lunar phase, drawn as an actual crescent / gibbous / quarter shape. Multicolor watch faces show NASA imagery; tinted faces show the phase geometrically. Tap to open the Moon page. Override the lit-side shade in Settings → Complication Color → Moon. Rectangular adds the phase name, illumination %, and days to the next full moon. Supported families: Circular and Rectangular.

Complication — Apple Health (Activity Rings)

Today's Activity Rings (Move / Exercise / Stand) with the raw values next to them (e.g. "320/500 CAL", "18/30 MIN", "8/12 HRS"). All three rings share a single tint override in Settings → Complication Color → Apple Health; text color is separate. "Watch Face" keeps the classic red / green / blue palette. Tap to open the Apple Health page. Supported family: Rectangular only.

Mirrored Workouts

When "Use Apple Watch for Workouts" is on (iPhone Settings → Apple Health), starting a workout on the phone runs a live HKWorkoutSession on your Watch. The Watch overlay shows duration, heart rate, and calories. Stop / Finish from either device saves the session.

Adding the Widgets

Long-press your Home Screen → tap ➕ in the top-left corner → search for Extend → choose a size and tap Add Widget.

Keeping It Current

The widget refreshes immediately whenever you complete a session or make plan changes inside the app. It also refreshes on its own every hour so it stays accurate even when the app hasn't been opened.

Water Widget

The widget shows today's water intake. A quick and easy way to add/log as you drink.

Today's Plan Widget

The widget shows today's scheduled items from your active Training Plan — workouts and exercises. Items that have been completed today show a green ✅ next to their name. The widget updates automatically when you complete a workout or exercise inside the app. When today has no scheduled items, the widget shows "Rest day".

Overview

Extend registers Siri Shortcuts you can trigger by voice, from the Shortcuts app, from your iOS Action Button, or from your Apple Watch. No manual setup needed — the phrases below work as soon as the app has been opened once after install or update.

Log Water

Add a water entry from anywhere without opening the app. Phrases: • "Hey Siri, log water in Extend" • "Hey Siri, add water in Extend" Siri will prompt "How much water?" — reply with any amount and unit ("8 ounces", "500 ml", "1 liter"). The entry is queued in the App Group, the water widget refreshes immediately, and Extend imports it into your history the next time it foregrounds (with Apple Health export honoring your usual setting).

Today's Workout

Ask Siri what's planned for today. Phrases: • "Hey Siri, today's workout in Extend" • "Hey Siri, today's plan in Extend" • "Hey Siri, what's my Extend workout today" Siri reads back the plan name, the first few items, and how many are already done. Rest days and note-only days are reported with the correct wording.

Adding to the Shortcuts App

Open the Shortcuts app on iPhone → tap the search field → search "Extend". Both shortcuts appear pre-listed. From there they can be dragged into any custom automation, assigned to the iOS Action Button (Settings → Action Button → Shortcut), or attached to a Focus filter.

Tiles

The Dashboard is a grid of tiles you build yourself. Choose which ones, and in which order they appear. Each tile can be a module shortcut, a stat card, or a shortcut to a specific workout or exercise. Sizes: small (1 column), medium (2 columns), large (full row).

Stat Cards

• Today's Plan — today's scheduled activities, with quick-launch. • Top Activities — top 5 exercises and workouts you perform most often. Include/exclude filters. • Favorite Day — bar chart by day of week. • Workout Frequency — 14-day activity dots, plus longest and current streaks. • Muscle Group Distribution — donut chart of muscle groups trained. Header chip switches between 7D / 14D / 1M / 3M (default 7D). Long-press a slice for its label and percentage. • Volume / Distance / Duration (Weekly) — bar chart, last 7 weeks. Tap a bar to see its value. Filter per Workout or Exercise. • Personal Record - Weight / Duration / Distance — top values per exercise. Filter per Exercise. • 1RM Leaderboard — top estimated one-rep maxes. Filter per Exercise. • Top Durations / Top Distances — longest sessions by duration or distance. Include/exclude filters. • Water Intake — daily bar chart vs. your goal. Header chip switches between 7D / 14D / 1M / 3M (default 14D). • Gear Life — a gear's lifespan percentage. • Apple Health (Today) — today's Activity Rings (Move / Exercise / Stand) alongside a configurable column of HealthKit stats. Defaults to Steps, Distance, Flights, and Heart Rate; swap in any of Resting Calories, VO₂ Max, Blood Oxygen, Respiratory Rate, Cycling Distance, Swimming Distance, Push Count, Sleep, or Mindful Minutes. Requires HealthKit permission. • Moon Phase — tonight's phase with a radial chart showing your activity and water across the lunar cycle. Header chips switch the correlation window and the activity metric. • Mindful Practice — bar chart of mindful sessions with optional workout-metric overlay. Header chips switch the window (7D / 14D / 1M / 3M, default 14D) and the activity overlay (None, Count, Duration, Volume, Distance). Requires HealthKit permission. Tap most stat cards to open a full-screen detail view with a time-range picker (7D / 1M / 3M / 6M / 1Y / All).

Shortcut Tiles

A Shortcut tile links to a specific saved workout or exercise. Workout and exercise shortcuts use a 3-piece tile: • Top — tap to launch the item directly. • Bottom-left 📊 — opens stats for that item. • Bottom-right 🕐 — opens session history for that item.

Web Tile

A Web Tile fetches a JSON document from a URL you host and renders it natively on the dashboard. No web view, no JavaScript — just text with light Markdown formatting. Add one: Settings → Dashboard → Customize → Add Tile → Other → Add web tile. Web Tiles are always large size and have no accent colors. Add as many as you like. Per-tile settings: • URL — must be https:// and return JSON matching the schema below. • Title — a label shown in the tile header. Overridden by the JSON's title once the document loads. Controls in the tile header: • Refresh — re-fetches the URL immediately. • Expand — opens a full-screen view with the complete document. • Show more / Show less — grows the tile vertically inline to reveal all sections without leaving the dashboard. The last successful fetch is cached, so the tile keeps showing content even when offline. A quiet refresh runs whenever the dashboard appears. Schema (v1):

{
  "schemaVersion": 1,
  "title": "Today's Workout",
  "updated": "2026-09-10T08:00:00Z",
  "sections": [
    { "heading": "Warmup", "body": "5 min row\n10 arm circles" },
    { "heading": "Main", "body": "5x5 back squat @ 225" }
  ]
}

Field notes: • schemaVersion — integer. Currently 1. • title — string, up to 120 characters. • updated — optional ISO 8601 timestamp. Displayed as a relative time. • sections — up to 20 items. Each has an optional heading and a body up to 4000 characters. Body supports inline Markdown (bold, italic, links) but is rendered without HTML or scripts. A sample file (sample-webtile.json) is published alongside this page — copy it, host it anywhere that serves https, and paste the URL into the tile settings.

Graphs (Detail View)

Tap the header of most stat cards to open a full-screen graph shell shared across the app. It offers: • Range — 7D / 1M / 3M / 6M / 1Y / All. Persists per graph. • Bucket — Days / Weeks / Months. Only the buckets that make sense for the current range are shown (e.g. Days is unavailable for 1Y+). • Chart type — Column, Line, or Area. Switch with a menu next to the range picker. • Metric — for graphs with more than one metric (e.g. Water shows Intake and Streak; Mindful shows Minutes and Practice Days). • Selection tooltip — tap or drag on the chart to see the value for that bucket. Below the main chart, some graphs render module-specific footer cards (e.g. Mindful's Activity Overlay and Practice vs Activity comparison, Muscle Group Distribution's donut and legend). These respect the range picker at the top.

Header Buttons

• 📁➕ — create a new folder to group workouts (see Folders below). • ➕ — create a new workout routine.

Row Buttons

Each workout row shows: • ☆ / ★ — toggle favorite (pins to the Favorites grid at the top). • 🕐 — session history for this workout. • 📊 — stats (volume, frequency) for this workout. • ✏️ — edit the routine. • ▶ Start Workout — launches the session. Swipe the row for more: • Leading swipe — Edit, Clone, Move to Folder. • Trailing swipe — Delete.

Favorites Grid

Favorited workouts appear as 3-piece tiles at the top: • Top — tap to launch the workout. • Bottom-left 📊 — opens stats. • Bottom-right 🕐 — opens history.

Folders

Tap 📁➕ to create a folder. Group related workouts together — Push/Pull/Legs, Warmups, Kids, whatever. • ▾ / ▸ — collapse or expand a folder. • ⋯ on the folder header — Edit, Move Up, Move Down, or Delete. • Edit — rename the folder and pick a color. The color tints the folder's 📁 icon and shows as a thin left accent on every workout row inside. • Swipe a workout to move it to a different folder. • Deleting a folder does not delete the workouts inside — they move back to Uncategorized.

Creating a Workout

Tap ➕ and name it. Add exercises from your library with ➕, or tap 🔗➕ to add a group (Circuit, Interval, or Complex) and then fill it with exercises. Each workout also has: • Notes — optional description. • Warmup / Cooldown — countdown seconds (0 = skip). • Warmup/Cooldown warnings — spoken 3-2-1 at end of warmup and "Starting cool down" when the cooldown begins. • HealthKit Activity Type — how the session is categorized when exported.

Groups (Complex, Superset, Circuit)

Group exercises together. Each group has a color and a type: • Complex — exercises performed back to back with no rest, usually the same weight/implement throughout. Configure rounds. • Superset — two exercises performed back to back, typically opposing muscle groups. • Circuit — three or more exercises cycled through in sequence. Tap the group label to change type or rounds.

Interval Types

Add an Interval block via 🔗➕. Four modes, each with its own parameters: • Interval — classic work/rest. Set work seconds, rest seconds, and rounds. • Tabata — same fields as Interval; defaults follow the 20/10 × 8 pattern. • EMOM (Every Minute On the Minute) — set the interval length (usually 60s) and number of rounds. New round starts on the clock. • AMRAP (As Many Rounds As Possible) — set a total time cap. You cycle through the exercises inside until the clock hits zero. During a session the interval drives the timer; you log reps/weight per exercise as you go.

Rest Timer

Add a Rest item between exercises. Set a label (e.g. "Rest"), duration in seconds, and whether the last few seconds are spoken aloud. Runs as a full-screen countdown with a ring during the session.

Set Options — Repeat Set List and Fill (×N)

Open an exercise's sets editor to configure sets. Two shortcuts speed this up: • Repeat Set List — an integer multiplier (1–100). Instead of listing the same 5 sets 3 times, list 5 and set Repeat to 3. During the session all 15 slots are walked in order. • Fill (×N) — appears inside a Complex when the exercise has fewer sets than the complex has rounds. One tap fills the list up to N using the last set's target and weight as a template.

Logging a Session

Tap the ▶ Start Workout button (or the row itself) to begin. Enter sets (weight, reps, duration) and tap Save/Next Set. Skip forward or back with the chevrons. Previous session values are shown as reference. Tap the exercise's muscle diagram to enlarge the image(s). Complete Workout when done and the session is saved to the Log.

Set Types — Warmup, Working, Dropset

Every set is classified as warmup, working (default), or dropset. Tap the small kind icon next to "Set" on any row during a workout to change it. • Warmup — light preparatory set. Doesn't count toward planned-set progress. • Working — normal set (default). Counts toward your planned set list. • Dropset — a drop-weight set following a working set. Anchored to the working set above it and doesn't consume a planned-set slot. Working-set numbering skips dropsets — Set 1 → ↳ drop → Set 2 — so counts match how you'd say them out loud. Dropsets show a "D" on the runner and render indented as "↳ drop" in the log. On Apple Watch, the primary Save button splits with a "+ Drop" companion when you're on a rep/weight set. Tap "+ Drop" to save the current set and immediately start a dropset at the same weight.

Personal Records, 1RM and Volume

The app tracks PRs, estimated one-rep maxes, and Volume automatically as you log sets. View them on the Dashboard (stat cards) or per-exercise in the Exercises module.

Header Buttons

• ➕ — add a new exercise. • 🔍 — search the exercise list.

Row Buttons

Each exercise row shows: • ☆ / ★ — toggle favorite (pins to the Favorites grid). • 🕐 — session history for this exercise. • 📊 — stats (total sets, average weight, PRs, 1RM). • ✏️ — edit the exercise. • ▶ Start Exercise — launches an immediate single-exercise session (no routine needed).

Tapping a Row

Tapping anywhere on an exercise row also launches a quick session for that exercise.

Favorites Grid

Favorited exercises appear as 3-piece tiles at the top: • Top 🔥 — tap to launch a quick session. • Bottom-left 📊 — opens stats. • Bottom-right 🕐 — opens history.

Quick Sessions

Launching an exercise opens a full workout session for just that one movement. Log sets, reps, and weight, then complete it. The session is saved to the Log.

Stats and History

Tap 📊 to see total sets, average weight, PRs, and estimated 1RM over time. Tap 🕐 for a full list of every session that included this exercise.

Header Buttons

• 🔍 — search across your plans by name. • ➕ — create a new training plan.

Row Buttons

Each plan row shows: • 📊 — opens a full-screen stats view for the plan. • Activate / Active — tap to add this plan to your active set. Multiple plans can be active at once; the row name is bold when active. • ✏️ — opens the plan editor. Tapping the row anywhere does the same. Swipe the row for more: • Leading swipe — Clone. • Trailing swipe — Delete. Pull down on the list to force a CloudKit sync and refresh the Today's Plan widget.

What a Plan Is

A Training Plan tells you what to do and when. Extend supports three flavors, and the app picks the right one automatically based on what you fill in: • Day-based — a weekly schedule with content on specific days (Mon: run, Tue: rest, …). Runs forever, or fixed-length (e.g. an 8-week program with different content each week). • Flexible — frequency-based goals with no fixed days (e.g. "3 runs per week", "10 miles per month", "100 pushups per week"). You decide when in the window to do them. • Hybrid — both. Some days are scheduled explicitly, and some goals just have a per-week or per-month target.

Creating a Plan

Tap ➕ and give it a name. The editor is a single screen with three collapsible sections — fill in whichever ones apply: • Plan Details — name, start date, and a Celebration toggle (fireworks on the Dashboard when today is fully complete). • Frequency-Based Goals — add recurring targets (see Frequency-Based Goals below). • Day-Based Weeks — the weekly schedule. Pick "Repeats forever" or "Fixed length" inline; use Add Week and Manage Weeks to build it out. You don't have to pick a plan type up front — Extend infers day-based, flexible, or hybrid on save based on what you added.

Frequency-Based Goals

Recurring goals let you commit to a target without pinning it to a specific day. Add them from the Frequency-Based Goals section of the plan editor. Each goal has: • Source — Activity type (e.g. Running), a specific Workout, a specific Exercise, or an Apple Health metric (Steps, Flights, Distance, Mindful minutes). • Metric — Count, Distance, Duration, Reps, or Volume (Reps and Volume only apply to workout/exercise sources). • Window — Day, Week, or Month. In Today's Plan, flexible goals show as a circular progress ring with your current window value. Consecutive completed windows show as a 🔥 N badge starting at 2. Where it makes sense (workout, exercise, mindful goals), a Start button appears inline so you can act on the goal directly.

Weekly Schedule (Day-Based)

The day-based section is a calendar-style grid — one column per weekday, one row per week. Fixed-length plans label each row "Week N". Each cell shows up to 5 items with a "+N more" toggle to expand. A section-level "Expand day details" switch toggles every cell at once. Today's cell has an accent ring so it's easy to spot. Tap any cell to open the day editor.

Day Editor

The day editor lets you add workouts, add exercises, write a note, and configure per-day activity targets. Two action buttons at the top: • Copy Day — see Copy Day below. • Clear Day — removes everything from this day. Daily Activity Targets: add Steps, Distance, Flights, Mindful sessions, and/or Mindful minutes as per-day goals. These show as checkable rings on Today's Plan and count toward daily adherence.

Copy Day

Copy the contents of any day to other cells without retyping. From the day editor tap Copy Day to open a grid picker: • Tap individual cells — copy to just those cells. • Tap a weekday column header — copy to every occurrence of that weekday. • Tap a "Week N" row label — copy to every day of that week. • Long-press a cell — copy to that weekday every other week going forward. A focus summary at the bottom shows what you've selected before you commit.

Manage Weeks (Fixed-Length Plans)

Tap Manage Weeks inside the day-based section to reorder, copy, or clear individual weeks. Drag to reorder; each week has an ⋯ menu: • Copy Contents To… — copy every day of this week to another week. • Clear Week — empty the week without deleting it. • Delete Week — remove the week entirely.

Today's Plan

Today's Plan is a focused view of just today's items across every active plan. Reach it from the nav bar, the Dashboard's Today's Plan tile, the iPhone widget, or the Apple Watch. Each item has a Start button when actionable (workout, exercise, mindful session). Flexible goals sit alongside day-based items — daily goals with today's items, weekly and monthly goals below. Date chevrons let you peek at other days without opening the full plan. Empty states cover "Rest day" and "No active plan."

Active Plans

Multiple plans can be active at once. Every active plan's schedule aggregates into Today's Plan, the Log's Adherence view, and the Plan shortcut tile on the Dashboard. Tap Activate on any plan row to add it to the active set; tap Active to deactivate. Historical (deactivated) plans stay in the list so you can review or reactivate them later.

Plan Analytics

Every plan row has a 📊 icon that opens a full-screen stats sheet for that plan. Pick a time range at the top (7D / 1M / 3M / 6M / 1Y / All) — the range is clamped to the plan's own active window, so a finished fixed-length plan won't stretch past its end. • Adherence — a donut ring with your overall completion % (green ≥ 80%, orange ≥ 50%, red below). Alongside: Completed (done / planned), rest days in range, and Day / Week / Month streak rows (only the cadences your plan uses appear). • Adherence Charts — Daily / Weekly / Monthly adherence bar charts, one card per cadence your plan uses. Cycle chart type (bar → line → area) with the chart-type toggle in the header (persisted per screen). • Workouts — one row per workout scheduled in this plan with done/planned and % (green/orange/red). Sorted alphabetically so ordering stays stable between ranges. • Exercises — same layout as Workouts for any scheduled loose exercises. • Goals — recurring flexible targets with windows-hit / windows-tracked over the range. • Activity Targets — Steps, Distance, and Flights hit-rate over the range, backed by Apple Health. Loads asynchronously with a spinner in the header. Denominator note: the per-workout and per-exercise lists count planned occurrences through the end of the current calendar week, so an upcoming day this week still shows in the denominator (e.g. a Friday workout viewed on Wednesday reads 3/5, not 3/4). The Adherence donut and adherence charts stay pinned at today so future days don't drag the % down.

Adherence View (in Log)

Open the Log module's view picker and choose Adherence to switch the month grid into a plan-adherence calendar. Each cell is tinted by that day's status: • Green ✓ — every planned item completed. • Orange 'd/p' — some but not all items completed. • Red ✗ — planned but nothing done (missed). • Blue 🕐 — upcoming (in-range but future). • Gray 'Rest' — plan active, nothing scheduled. • Muted — no plan active on this day. A pill row above the grid controls the scope: 'All Active' aggregates every currently active plan; individual pills isolate one plan (historical / deactivated plans appear at the end in a muted tint so you can review a completed program). Tap any day to expand a breakdown card below the grid — each planned workout, exercise, and HK target with a check next to what was completed.

Exporting and Importing Plans

Plans can be exported and imported via Settings → Data → Export Plans / Import Plans. The export bundles all referenced workouts, exercises, muscles, and equipment so the plan is fully portable.

Header Buttons

• 🔍 — search all logged sessions by name or exercise. • ✎ — create a new journal entry for the selected date. • 📅 — open your Training Plan. Turns orange when a plan is active. • 📅 / ▤ / ⊞ / 🌙 / ✅ — open the view picker to switch between Calendar, List, Heat Map, Moon, and Adherence. The icon reflects the current mode, tints green while the Heat Map is showing, and tints silvery-blue while the Moon view is showing. • ☰ — filter what appears on the calendar: Workouts, Journal entries, Plan days, and Water. Turns accent color when any filter is off.

Calendar Navigation

• ‹ / › — move backward or forward by month (or by week when the calendar is collapsed or the List view is in Week scope). The Heat Map and Moon views always step by month. • Month/week label (center) — tap to jump to any month using the month picker. • ⌄ at the bottom of the single week strip — expand back to the full month view.

Calendar View

Days with activity are marked with colored pills: green for workouts, purple for journal entries, orange for plan days, and blue for water logged. Tap a date to see everything logged for that day.

List View

All entries as cards in reverse chronological order. Workouts have a green left edge, journal entries have a purple left edge, plan days have an orange left edge, and water entries have a blue left edge. Use the Week/Month toggle at the top to scope the list.

Heat Map

A 9-week heat map of training frequency. Darker green squares mean more workouts on that day. Colored corner dots: purple (top-right) = journal entry, orange (bottom-right) = plan day, blue (bottom-left) = water logged. Use the month chevrons above to walk through history — the grid re-anchors to the last day of the selected month. A small legend under the grid summarizes what each color means, respecting your active filters.

Moon View

A month grid where each day's cell shows a large moon phase image, and the cell background is a green heat-map shade based on that day's workout count (same scale as the Heat Map view). Tap any day to see the phase name and illumination percentage below the calendar. Steps by month with the chevrons.

Adherence View

A month grid where each cell is colored by that day's plan-adherence status. Green (all planned items done), orange (partial — shows d/p), red (missed — nothing done), blue (upcoming — planned but future), gray Rest (in-range with nothing scheduled), or muted (no plan active). A pill row above the grid scopes the view: 'All Active' aggregates every currently active plan, or tap a single plan to isolate it. Historical (deactivated) plans also appear as pills — in a muted tint at the end — so you can revisit a completed program's adherence. Tap any day to expand a breakdown card below the grid — planned workouts, exercises, and any Apple Health activity targets, each with a check next to what was completed.

Journal

Tap ✎ to write a free-form note for any date. These appear as purple dots on the Heat Map and as purple-edged cards in the List view.

Editing Set Kinds Post-Workout

Open any workout log and tap Edit. Each set row has a small kind icon on the left — tap it to reclassify as Warmup, Working, or Dropset. Dropset is disabled when there's no working set above it to anchor to. Warmups show as "Set N · warmup" in blue. Dropsets render indented as "↳ drop" in orange. Tap a set's duration pill to edit minutes and seconds.

Header Buttons

• ⚙ — modify saved configurations. • ☆ — save selected configuration for quick generation later.

How It Works

Choose which equipment and muscle groups to include, then tap Generate. The app picks a random set of matching exercises and builds a workout for you.

Saving

Tap Save as Workout, give it a name, and it appears in your Workouts list. Or, tap Start Workout to kickoff the session.

Filter Presets

Saved filter combinations appear as tiles at the top. Tap one to apply that filter instantly (e.g. "Home" vs. "Gym").

Header Buttons

• ➕ — add a new muscle group.

Row Buttons

Each muscle row shows buttons: • 📊 — view training frequency and which exercises target this muscle. • ✏️ — edit the muscle group name or custom image.

Favorites Grid

Favorited muscles appear as 3-piece tiles at the top: • Top 🧍 — tap to view detail. • Bottom-left 📊 — opens stats. • Bottom-right 🕐 — opens history.

Adding Muscle Groups

Tap ➕. Name the muscle group. It becomes available to assign to exercises, which powers anatomy diagrams and distribution stats.

Custom Images

Each new muscle group created can have custom images assigned.

Header Buttons

• ➕ — add a new equipment item.

Row Buttons

Each equipment row shows buttons: • 📊 — view which exercises use this equipment and how often it appears in your logs. • ✏️ — rename or edit the equipment item.

Favorites Grid

Favorited equipment appears as 3-piece tiles at the top: • Top — tap to view detail. • Bottom-left 📊 — opens stats. • Bottom-right 🕐 — opens history.

Adding Equipment

Tap ➕. Name it (e.g. Barbell, Dumbbell, Resistance Band). Assign equipment to exercises in the Exercise editor.

Filtering in Generate

In the Generate module, enable the Equipment filter to only include exercises matching your available gear.

What Gear Is

Gear is for items you own with a lifespan — shoes, bike tires, straps, watches. Each gear item automatically counts activity from logs that fall inside its ownership window and match its linked activities. Historical logs are never rewritten, so adding or replacing a pair of shoes never changes past history.

Header Buttons

• ➕ — add a new gear item.

Row Buttons

Each gear row shows buttons: • ⭐ — favorite / unfavorite. • 🕐 — history of qualifying logs for this gear. • 📊 — stats (lifetime + selected time range). • ✏️ — edit name, brand, icon, activities, dates, threshold.

Favorites Grid

Favorited gear appears as 3-piece tiles at the top: • Top — tap to open stats. • Bottom-left 📊 — stats. • Bottom-right 🕐 — history.

Adding & Editing Gear

Tap ➕. Fill in: • Name (e.g. Nike Pegasus 40). • Brand (optional). • Icon — pick an SF Symbol. • Linked Activities — the exercises this gear applies to (e.g. Running for a pair of shoes). Only logs of these exercises inside the ownership window count toward this gear's stats. • First used — the day you started using this gear. • Retired — toggle on and pick a date when you stop using it, so a replacement pair's stats don't overlap. • Retirement Threshold (optional) — target distance (e.g. 500 mi). The stats screen surfaces a progress bar and warns as lifetime distance approaches the threshold.

Stats

Opens a stats sheet with: • Lifetime — total sessions, cumulative distance, and start date. Always full history, not affected by the time-range picker. • Retirement Threshold — progress bar toward the target distance (only shown if set). Turns orange at 90%, red at 100%. • Time Range Picker — 7D / 1M / 3M / 6M / 1Y / All. Filters the range summary below (sessions, distance, duration). • Linked Activities — the exercises this gear resolves against.

History

Lists every log inside the selected time range whose date falls within the gear's ownership window AND that includes at least one linked activity. Each row shows the date, workout name, and the matching exercises with their distance when available.

Retiring & Replacing

When you get a new pair, edit the old pair, toggle Retired on, and pick the last-used date. Then add the new pair with its own start date — the two won't overlap. Retired gear stays visible in the list (marked "Retired") so its lifetime stats remain accessible.

Gear vs Equipment

• Equipment — static gym items (barbell, rower, dumbbell). Tagged on a workout log when you save it. • Gear — items you own with a lifespan (shoes, bike tires, wearables). Resolved from ownership dates and linked activities. If you'd want to give an Equipment item a start date, it's probably Gear.

Logging Water

Tap one of the quick-add buttons (+4 oz, +8 oz, etc.) to instantly add water. Or enter a custom amount. Each entry is timestamped and saved to your history.

Daily Goal

The large water droplet shows today's progress toward your daily goal. The percentage and total logged amount update as you add entries. The droplet fills and turns solid blue when you hit your goal. Set your goal in Settings → Water → Daily Goal.

History

Tap History to view all past entries. Filter by week, month, or year. Tap the pencil ✏️ on any row to edit an entry, or the trash 🗑 to delete it. A confirmation appears before deleting.

Bar Chart

The chart shows daily intake for the selected range. Bars that reach your goal appear in solid blue; partial days are lighter. A dashed goal line marks your daily target. Tap any bar to see the exact value and date.

Apple Health Sync

In Settings → Water, enable Export to Apple Health to send logged entries to the Health app, or Import from Apple Health to pull water data in. Tap Sync Now to trigger a manual sync.

Dashboard Stat Card

Add the Water Intake stat card to your Dashboard to see your recent hydration at a glance. It shows a bar chart of daily totals with a goal line. A 7D / 14D / 1M / 3M chip in the tile header switches the rolling window (default 14D).

Log Module Integration

Water entries appear as blue pills on calendar day cells, blue dots in the Heat Map, and blue-edged cards in the List view. Tapping any water entry in the Log opens the filtered water history for that day.

Overview

The Mindful module is a lightweight meditation timer that logs completed sessions to Apple Health as mindful minutes. It shows five configurable quick-duration buttons plus a Custom button up top, the running / pending timer ring centered in the middle, a compact streak, and Graphs / History buttons pinned at the bottom.

Starting a Session

Tap any of the five quick-duration buttons (default 1 / 5 / 15 / 30 / 60 min) to start immediately. Tap Custom to open a minutes/seconds picker and auto-start on Set. You can also tap the duration text inside the ring to change the pending duration without starting, then hit the Play button.

Running / Paused

While a session is running the ring fills in from the top. The button row switches to Pause / End Early / Cancel, and a Fullscreen button appears below. • Pause — freezes the countdown; ring shows 'Paused'. Tap Resume to continue. • End Early — stops the session and saves what you meditated so far to Apple Health. • Cancel — discards the session; nothing is written. • Fullscreen — opens an immersive countdown for when you want to put the phone down.

Chime

Pick a completion chime — Soft Bell, Singing Bowl, Wood Strike, or Forest Bird — in Settings → Mindful. Plays at the end of every completed session.

Streak

Under the timer ring a small flame + 'N day streak' appears whenever you have an active consecutive-day streak. Only Apple Health mindful category samples count. If today has no session yet, the streak is measured through yesterday so an in-progress day doesn't reset a still-valid streak.

Graphs

Tap Graphs at the bottom of the module (or tap the Mindful Practice stat card on your Dashboard) to open the full-screen mindful graphs view. It uses the standard graph shell with: • Range picker — 7D / 1M / 3M / 6M / 1Y / All. • Metric picker — Minutes or Practice Days. • Chart type — column, line, or area. • Activity Overlay footer — the original per-day bar chart (mindful days highlighted with a purple background band) with an overlay picker: None, Count, Duration, Volume, Distance. • Practice vs Activity footer — a compact table comparing average workout metrics on mindful days vs non-mindful days across the selected range.

History

Tap History at the bottom of the module to see every session listed with its start time and duration. Sessions logged on the wrist or from other Apple Health-connected apps appear here too.

Dashboard Stat Card

Add the Mindful Practice stat card to your Dashboard for a compact bar chart. A 7D / 14D / 1M / 3M chip in the header switches the rolling window (default 14D). A second chip picks the activity overlay: None (mindful minutes per day), Count, Duration, Volume, or Distance (workout metric per day with mindful days shown as a purple background band + dot).

Watch — Mindful Page

Swipe to the Mindful page on the Watch app for two configurable quick-duration capsules plus a Custom Digital Crown picker (minutes). Starting a session on the wrist writes an Apple Health mindful sample and forwards the log to the paired iPhone so the streak, history, and complication stay in sync. If a session is already running on the phone, the wrist mirrors that countdown instead of spawning a second timer. Set the two quick-duration slots in the Watch's Settings → Mindful.

Watch — Mindful Complication

Add the Mindful complication to your watch face for today's session count, today's total minutes, and current streak at a glance. Tapping opens the Watch app's Mindful page directly. Streak on the complication counts only Apple Health mindful category samples — Mind & Body / Yoga workouts contribute to the phone-side streak card but not this complication.

Weekly Activity - bubbles

A playful full-screen view of everything you've logged this week. Each of the 7 days is an open-top cup along the bottom of the screen; each workout is a bubble that lands in its day's cup. • Bubble size = calories burned. Bubble color = the workout's primary muscle group. • Tilt your phone to slosh the bubbles around, or tap the screen to send ripples through them. • Use the chevrons at the top to step back or forward a week and revisit past activity. • Score points as you play — your best is saved, and every 100 points a bonus window opens for extra flourish.

Stick Figure Animator

Build frame-by-frame stick figure animations, export as GIFs, and attach them to exercises as how-to references. • Editor — drag the colored dots to pose the figure. Adjust scale, limb thickness, body proportions, colors, and eyes from the collapsible sections below the canvas. • Adding Objects — tap ➕ in the header to add an Emoji / Character (any keyboard character, including compound emojis), a Dumbbell / Kettlebell / Shaker, or a colored Box or Circle. Each object gets on-canvas control dots: white/blue to move, cyan/green to resize, yellow/purple to rotate. • Objects Section — the OBJECTS section lists everything on the canvas (including the stick figure). Use the ↑ / ↓ buttons to reorder layers (front to back) and the 🗑 button to remove an object. The stick figure shows an eye toggle instead of trash — tap it to hide or show the figure without deleting it. • Saving — tap "Save", give it a name. Open the list and tap to load. Swipe to copy, rename, or delete. • Animation Studio — arrange frames into a sequence, set speed, preview playback, and export as a GIF.

Empty Tiles on dashboard

Add an empty tile to the dashboard and choose an emoticon to go with it. Wind it up counter-clockwise and let it go to spin forward. For your OCD, it keeps track of how many times you've done it.

Overview

The Moon module shows the current lunar phase, upcoming cardinal phases (new, first quarter, full, third quarter), local moonrise and moonset times, and correlation views for your workouts, water intake, and sleep against the moon's cycle.

Current Phase

The large image at the top shows tonight's phase, its name, its illumination percentage, and where it sits in the ~29.5-day lunar cycle.

Upcoming Phases

The next occurrence of each cardinal phase — new moon, first quarter, full moon, third quarter — with a countdown.

Moonrise & Moonset

Grant location access to see today's local moonrise and moonset. A coarse location fix is used to compute the times and is not stored or shared.

Activity & Water by Phase

A radial chart with eight wedges — one per lunar phase — showing your average workouts (green, outer) and water intake (blue, inner) on days matching each phase. Patterns become meaningful after 3+ lunar cycles of data.

Sleep by Phase

Average nightly sleep grouped by moon phase, sourced from Apple Health. Answers the classic "do I sleep worse on a full moon?" question with your own data.

Moon View in Log

Open the view picker in the Log module and choose Moon to switch the month grid into a lunar view. Each cell shows the day's phase image with a heat-map shade based on that day's workout count.

Watch & Widgets

Add the Moon complication to your watch face for tonight's phase at a glance. A small home-screen widget on iPhone mirrors the same phase image.

Imagery Credit

Lunar imagery courtesy of NASA's Scientific Visualization Studio. https://svs.gsfc.nasa.gov/5187/