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 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
2,650
Calories Left
0 eaten of 2,650
200gProtein Left
300gCarbs Left
70gFat Left
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 Oct 19
117 min
Week of Oct 12
382 min
Week of Oct 5
424 min
Week of Sep 28
172 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