Cardio

Record a run, ride or walk with GPS from the phone and get a map, splits, elevation and a pace curve afterwards. Runs can be trimmed if you forgot to stop. Cardio also lives inside workouts as intervals, and a run can be wrapped with a quick warmup and cooldown. Routes and heart rate are yours alone: friends never see them.

Recording

  1. On Home, tap Cardio and pick Run, Ride or Walk.
  2. Optionally tap Warmup to pick a short warmup workout first. It plays as a normal workout and the run starts at its end.
  3. Tap Start. A short countdown runs, then the recording begins and the screen shows your time, distance and pace (speed for a ride). You can pause and resume.
  4. Stop the recording. Progress offers Find a quick cooldown; pick one or skip. Warmup, run and cooldown are saved as one session.

A run recorded on its own has no target: it runs until you stop it. Distance and time targets belong to cardio inside a workout (below). The recording keeps going with the screen locked. Runs recorded on the Apple Watch come in separately, see the watch page.

After the run

The run's page shows the map, distance, time, average pace and the average heart rate if a watch provided one, plus:

  • Splits per kilometre.
  • Elevation gain, max elevation and an elevation profile.
  • Pace curve and max speed.
  • Moving time next to elapsed time.

Trim run cuts the start or end of a recording. Drag the two handles, and Progress recomputes distance and time from what is left. Runs recorded before mid-August 2026 may only trim by time; the app says so when that applies.

The drawn line is cleaned of GPS glitches but never snapped to roads. What you see is where you went, trail or track included.

Cardio inside workouts

A workout can prescribe cardio like any exercise: 5 × 200 m with 5 minutes rest, a 30-minute easy run, or an open-ended effort. Each rep is a GPS recording. When you reach the target, the rep ends and rest starts on its own, or, if the exercise is set to keep going, you tap End rep yourself. Interval reps show as one row in your cardio history. Quitting the workout discards its runs.

Apple Health

A run you record on the phone is saved to Apple Health as a workout with its route. A run recorded inside a workout is written to Health when you save the workout, without the route for now. Trimming a phone-recorded run rewrites its Health copy. A watch-recorded run cannot be rewritten by the phone, so Health keeps the original after a trim, and the trim sheet tells you.

Where your data lives

Every run is stored on your phone. With an account, and once you have allowed health data sync, the route and average heart rate upload too and come back after a reinstall. Without that consent the session still uploads, but without the route or heart rate. Friends see the session, distance and time, never the route or heart rate.

What it does not do

No heart-rate zones, cadence, or heart-rate chart yet, only an average. No indoor or treadmill mode: recording needs GPS. No swimming. The phone itself does not measure heart rate.

Runs recorded in other apps do not show up in Progress yet.