Live workouts

A live workout is a workout played set by set on your phone: you log each set as you go, rest timers run between them, and the lock screen shows where you are. You can start from a planned workout, from any workout in your library, or from nothing at all and add exercises as you go. When you finish, the session is saved to your history and, if you have an account, uploaded to it.

Starting

The Home tab is built around today. If a workout is planned, it sits at the top with a Start button. Below it, five start tiles are always there: Cardio (GPS), Timer (intervals), Free log (log a session after the fact), Library (browse workouts) and Blank (a freestyle workout from scratch).

If you start a workout that happens to be planned for today, Progress asks whether to start it as the planned session (so it ticks off your plan) or as a separate one.

During the workout

  • Log a set by tapping it done. Reps and weight are editable per set, and start from what the workout prescribes.
  • Pause stops the workout clock and every countdown until you resume.
  • Rest timers start after a set. Adjust them by 15 seconds either way, or skip.
  • One-sided exercises show a Left and a Right row for every set.
  • Circuits, supersets, AMRAP, EMOM and timer sections run round by round. Timed sections advance on their own.
  • Cardio inside a workout (for example 5 × 200 m) records each rep with GPS and starts the rest when you hit the target. See the cardio page.

Changing the workout mid-session

Every live session can be edited while it runs. Use Add exercise, Replace exercise (for exercises you have not started yet) and Reorder. Sets you have already completed stay locked. Edits apply to this session only: the workout in your library is never changed.

A Freestyle workout starts empty with the clock running. At the end you can Save as workout to keep it in your library.

Lock screen and Dynamic Island

A running workout shows on the lock screen and in the Dynamic Island: current exercise, section, the goal for the set, and a live countdown during rest. Buttons let you mark a set done, go to the next exercise, and shorten, extend or skip a rest without unlocking the phone. Tapping it opens the workout.

Finishing

Finish & Save takes you to a wrap-up with the session's stats, a Notes field, a rating from Rough to Loved it, and up to five photos. Save writes the session to your history.

Quit discards the whole session, including any runs recorded inside it, and writes nothing to Apple Health.

Each saved session also records the weather at the time and where you trained, if you have allowed location. The place is private to you. The weather shows on your session. Friends do not see it.

Hands-free, honestly

Today, hands-free means the lock-screen buttons, timed sections that advance themselves, and cardio reps that end at their target. Spoken cues for strength workouts and advancing from your watch are planned, not built. Interval timers do speak, see the timers page. Focus mode can block other apps for the whole session.

Where your data lives

Sessions are saved on your phone first, so a workout never depends on a connection. With an account, finished sessions upload to it and come back after a reinstall. A session in progress survives closing the app; reopen Progress and it resumes.