A quarter of the size. The app was 443 MB because every voice shipped inside it. Now only the two you need to get started are bundled, and the rest download free from the picker whenever you want them. The coach speaks when it should. It used to run out of things to say exactly when you were running comfortably. Now it confirms each interval where your heart rate is in the right place, it recognises a good recovery, and if your heart rate is not coming down between intervals it tells you, which is when it matters most. It also announces the length of each interval again, after a long silence. How you turn up today. Before you head out, five faces to say whether you feel good, tired or under the weather. The coach takes it into account at the start, and that day does not count towards calibrating your numbers. Your maximum heart rate, measured rather than assumed. It comes from the highest your heart has actually been seen to go, and odd sessions stop counting. Effort cues are tuned to you from there. Pyramids are no longer five equal intervals with a longer one in the middle. They have a real shape now, and it changes from one session to the next. On Apple Watch, skipping ahead needs a long press, so a brush with your sleeve cannot jump a whole interval.

The coach, tuned by the first real run. Five things you only notice while running: the interval length was announced twice, the recovery warning fired when there had been no intervals at all, intensity was judged before the interval had started, the coach went quiet for the second half of the session, and sometimes two cues talked over each other. All fixed. Now the session really closes. As you start walking, the coach sums up how it went based on your heart rate and leaves you one piece of advice, and the stretches say goodbye instead of ending flat. That is 49 new voice lines. How you recover: a new screen showing how far your heart rate drops in the minute after you finish, week by week. It is the most reliable fitness signal this app can measure, and it does not depend on how fast you run. And you no longer need an Apple Watch for it: any Bluetooth heart rate monitor works just as well.

Your progress, explained. A number on your profile that sums up how you are training, and tells you what it is made of: how much you run, how often, how it feels and how varied it is. Each part comes with the reasoning behind it and what to do to raise it. With a heart rate monitor it adds how you recover when you stop; with an Apple Watch, your aerobic capacity and resting heart rate. The fitness test, guided from start to finish. Twelve minutes, with no fast running at any point. Your coach walks you through the three phases, and at the end explains what your numbers measured, not just what they are. Your history is kept so you can see the trend. Better heart rate monitor detection. It finds watches and straps already connected to your phone, keeps looking if yours takes a while to appear, tells you which device it paired with, and warns you if the signal drops during the test. Cues tuned to you. The coach's effort cues no longer come from an age formula: they use your real heart rate and your heart rate reserve, so they arrive when they should and not every two minutes. Weekly goal with minutes. Going out used to be enough; now runs and time both count, so three one-kilometre outings do not tick off your week. Apple Watch. Redesigned session screen: the block ring fills the whole watch face, with the timer and your heart rate inside. From your wrist you can pause, resume and skip blocks.

Your coach now listens to your heart, too. With an Apple Watch or any Bluetooth heart rate monitor (a Garmin or a chest strap works just as well), your coach notices if you went out too hard, if you are not recovering between reps, or if your body is having a heavier day than usual. And it tells you while you run, so you can ease off. It tells you when you are getting it right, too. With an Apple Watch you also get: stride corrections, a buzz on your wrist at every block change, so you feel it even with the music up, and your run counting towards your activity rings. WHAT'S NEW • Your coach responds to your heart rate in real time • Fitness check: twelve minutes, and you never have to run fast • Kilometres or miles, with all six coaches speaking in your unit • Weekly goal, streak and milestones: they reward showing up, never speed • Pause and skip a block, so one bad moment doesn't end the session And what never changes: no pace on screen, no leaderboards, no comparing yourself to anyone. Just you, your coach, and wanting to come back tomorrow.

What's new • Guided warm-up and stretching, with illustrations for every exercise. • New profile screen: session history, fitness score and weekly distance. • When you finish, log how it felt and the distance from the treadmill. • Iris joins the coaching team. • On steady runs, your coach keeps you posted on how the session is going. • You can now delete downloaded voices to free up space.