A big update: the workout generator, the analysis section and the iPhone–Watch handoff have all been reworked. TRAINING & GENERATOR • One goal "Race Prep / Conditioning" replaces three overlapping modes. Sets and rounds now mean exactly what they say. • New "All Exercises" button: the full catalog as a grid, filterable by exercise type and muscle group. • The generator now fits the target duration and only plans what you actually selected. • Manual edits survive: the intensity slider only scales weights up and down. • Reorder exercises by drag & drop; blocks get their own reorder screen. • Repeat a finished workout — a copy with the weights you actually used. MEASURE WHAT THE EXERCISE MEASURES • Ergometers ask for the damper/fan level instead of kilograms and now time every set — shown as seconds per 500 m, with a new "Ergo" chart in your progress card. • Stations and carries are logged in meters, Air Bike and MetCon X SkiErg in calories. • No more kilograms on push-ups, no more reps on a plank. • Weights you set by hand are no longer overwritten. ANALYSIS • Partial simulations no longer skew paces, percentiles or personal bests. A single toggle excludes them or extrapolates them properly — half races scale with your own drop-off instead of simply doubling. • Training load: station weighting, double counting and the hybrid balance are fixed. • 28 charts now respond to tap and scrub, showing date and values. • The goal time projection blends races and training instead of reading only your last race. • New: the app flags real improvements on stations and run pace — measured against a baseline, not against one good day. • Simulations can now correct the race plans they were run to test. RACES • ATHX 2027 with its new Strength, Endurance and MetCon workout; both seasons stay plannable. • Simulations with division selection and preview, sendable straight to the Watch. • Race comparison fixed: station times from live-tracked races, heart rate comparison, correct mapping when segments were skipped. • Categories now resolve correctly everywhere — Pro, Doubles and Teams no longer fall back to the default division. APPLE WATCH • "Start on Apple Watch" now reliably starts the workout you sent — no empty screen, no unrelated session. • If a workout is already running, you get asked instead of silently swapped. • Haptic strength and length are adjustable, and the haptics switch finally applies during training too. • Double tap works on every training screen; the crown reliably sets weight, level and target duration. • Timed exercises use the same layout as everything else, plus a new summary with heart rate, rest and tonnage. • The live view on iPhone now receives every set with its logged values. PLAN & EVERYDAY • Four fixed tabs with a central START button. • Missed sessions are marked; the week view can be paged back and forward. • Link Health workouts after the fact — including on days with no planned session, and more than once per day. • App language can be selected in Settings. DESIGN & STABILITY • 220 custom icons for stations, exercises, muscle groups and race formats. • Consistent typography and spacing, press feedback and haptics on iPhone and Watch, background-free exercise images. • Fixed crashes when starting a run session and when opening finished workouts. • Workouts reliably reach Apple Health; Strava uploads are retried automatically. • Much less heat and stutter during live tracking.

Watch ↔ iPhone Sync Live workout sync is significantly more reliable: completed sets are now checked off on the correct exercise, finished exercises can be reopened from the overview, and tapping the overview no longer accidentally ends your workout. Watch Workout Screen The exercise screen on Apple Watch has been redesigned. Elapsed time and heart rate are now in the top bar, progress is displayed below the title, and overlapping UI elements have been removed. Alternative Training Replacing a planned session now uses a manual form: choose run type, distance, duration, and intensity — then replace the session, add it as an extra, or set the day as rest. More Accurate Plans Workout duration estimates now account for rest between sets and timed exercises. Duplicate exercises no longer appear in the library, and unusually long rest intervals are capped. Stability Heart-rate authorization on Watch is more reliable, Strava uploads no longer duplicate, iCloud race sync is cleaner, and several bugs found in a deep audit have been fixed.

Bug Fixes and Performance Improvements

Body Measurements — Health Sync Weight and body fat history now import automatically from the Health app. Existing manual entries are never overwritten. Training Plan — Accurate Race Pace Race pace in the plan wizard and training zones is now calculated from your actual race time divided by the course distance — no longer from a GPS snapshot at segment end. Fixes cases where the displayed pace was slower than your real average. Apple Watch — HR & Time on Exercise Screen Live heart rate and elapsed workout time are now shown directly on the weight/reps input screen so you never have to navigate away mid-set. Apple Watch — Race Day Auto-Load On race day the Watch detects today's planned race and pre-loads it automatically. An orange "RACE TODAY" banner replaces the regular plan banner. Skip Rest — iPhone → Watch Tapping Skip on the iPhone companion rest timer now instantly stops the Watch rest timer too. AI Plan Import — Supersets & Saved Workouts Saved workouts with supersets now import correctly into your plan. A token system prevents the AI from rewriting or truncating exercise blocks. Exercise Images — Full View Exercise thumbnails and detail images now show the complete movement instead of being center-cropped. More Fixes • Plan now always extends to race day (off-by-one fixed) • Planned races shown in the training calendar • Strava: strength workouts no longer uploaded as runs • Workout analysis chart is now a bar chart (rest periods hidden) • No more duplicate exercises in the same training session • Today tab no longer scrolls horizontally • Faster session loading

Quick Workout × Watch The Watch now connects automatically when you add your first exercise. New exercises sync live during the workout. When the Watch ends the session, the iPhone asks whether to save or continue. Race Complete A gold card with confetti appears on the home screen after you finish a race on race day. Tap it to jump straight to your results. Strava Auto-Upload Completed races upload automatically to Strava as a TCX file. Strength workouts are uploaded in Strava's structured format with full sets, reps, and weight data. AI Plan — Your Workouts Select a saved workout in the AI plan wizard and it is copied verbatim into the generated plan — exact exercises, sets, reps, and weights. The AI fills the rest of the week around it. Compact AI Plan Import Paste ChatGPT or Claude output directly — the new compact text format is 5× shorter than JSON. The app auto-detects the format and imports either. Live Companion Improvements The iPhone timers now tick locally between Watch updates. A gray header warns when the Watch signal is stale; yellow indicates the Watch is paused. Bug Fixes Fixed a false "plan changed" alert that appeared on the Plan tab when nothing had changed. Fixed station time calculation for gate-to-gate races. Various stability improvements.

NEW: ATHX Format Full support for ATHX races — zone-specific training plans, live tracking with Strength, Endurance & MetCon X inputs, zone score analysis, and percentile rankings. Exercise Images & Instructions 107 exercise images and step-by-step instructions. Tap any exercise to see details, target muscles, and equipment. Run Performance Analysis Power, cadence, stride length, VO₂max, and HR recovery — combined chart with toggleable layers and AI coaching insights. Improved Watch Controls Redesigned workout controls — larger Pause button, long-press Done to prevent accidental skips, and better cooldown stability. Smart Exercise Defaults Weight and reps are saved per exercise after every workout — Watch or iPhone, plan or quick session. Your last values follow you everywhere. Granular Muscle Tracking Muscle heatmap and recovery now track fine-grained groups (e.g. Front Delts, Rear Delts) for more precise load distribution. Bug Fixes & Improvements - Backup now includes workout history & performance log, with duplicate-safe restore - Plan import: "Replace Weeks Only" mode for swapping individual weeks (e.g. vacation) - Watch cooldown no longer jumps back to last exercise - ATHX HR chart and race detail fixes - Auto-merge overlapping HealthKit workouts from external devices

What's New in 1.0.6 • Plan Week Alignment — Training plans now always run Monday to Sunday. Existing plans are automatically migrated on launch. • Getting Started Flow — New guided onboarding after the app tour: create a plan, log a past race, or browse upcoming events. • Recovery Timer — After completing a workout, a recovery estimate appears on the Today tab with a countdown ring (red → yellow → green) based on session type, intensity, and readiness. • Smarter Plan Defaults — Weekly running distance pre-fills from HealthKit, and focus stations are only suggested when enough race data exists. • RPE Picker Redesign — RPE input is now a slider (1–10) with a short explanation of each level, replacing the old button row. • Exercise Swap for Stations — Station exercises (e.g. Kettlebell Farmers Carry) can now be swapped, not just accessory exercises. • Race Notification Fix — Race-day reminders no longer fire prematurely when the race is still weeks away. • UI Improvements — Compact action buttons in the plan header, improved empty-field indicators, and various reactivity fixes for Skip and Regenerate Plan.

Progression Charts Your training plan now shows a tabbed chart card with three views: Pace trend across sessions (with per-interval scatter dots so you can see interval quality, not just averages), Strength progression per exercise, and weekly Training Load breakdown colored by training phase. Readiness Adaptation When HRV or sleep data signals a tough recovery day, the app now posts a smart suggestion — volume reduction, intensity shift, or active recovery. You confirm before anything changes; a second notification lets you revert immediately. Run Performance Metrics New combined running chart with running power (W), cadence (spm), stride length, ground contact time, vertical oscillation, VO₂max, and HR recovery — all toggleable layers in one view. Hevy / CSV Workout Import Import your full workout history from Hevy, Strong, or any compatible CSV export. Flexible column detection handles German locale date formats. Available from Plan tab and the new import card in Workout Studio. AI Plan Import — 3 Modes Choose how your AI generates plans: Full Plan (one prompt), Phase by Phase (paste one phase at a time), or Template + Progression (AI writes one template week per phase, app auto-generates all weeks with progressive overload). Save Session as Workout Long-press any session in the plan overview to save it as a reusable workout in Workout Studio. Bug Fixes Completed sessions are now editable in the training overview. App Store pricing shown correctly per region. "GritRace" brand name no longer translated on share cards.

Strava Integration Connect your Strava account in Settings. Workouts are uploaded as TCX files with full time-series data — heart rate graphs, pace, elevation profile, and GPS map all show up in Strava. Watch workouts upload automatically. Upload any past workout retroactively. Hardware Pause (Apple Watch) Press Crown + Side Button to pause and resume workouts and races — just like the native Workout app. Timer and segment durations exclude paused time. Fitness Trends New fitness trend card with sparklines for run pace, readiness, and training volume. Tap for detailed charts, weekly breakdowns, and auto-generated insights with 4-week and 12-week views. Elevation-Aware Training Load TRIMP and strain calculations now factor in elevation gain for more accurate load tracking on hilly terrain. Hiking and walking have distinct training load multipliers. Smarter Audio Coaching Pace alerts now trigger on state changes (too slow → on target → too fast) instead of repeating. Music ducks during voice announcements. Apple Watch uses sensor-fused pace for stable, accurate readings. Redesigned Share Cards Share cards now show the complete workout with all segments, pace, time, HR, and auto-generated highlights like negative splits and even pacing. CSV Export Export completed workouts as CSV — individually or in bulk from Workout History. Also in this update: • Custom exercise photos • Blank training plans (build from scratch) • Watch: distance and time tracking modes (not just reps) • Auto-sync workout edits to Watch • AI plan review export • HR zones from HealthKit date of birth • Readiness chart improvements • Multiple bug fixes and performance improvements

Design • Liquid Glass Design System — Material Blur + Tint + Specular Highlight on all cards • MeshGradient background on all main views (iOS 18+) • Minimizable Dashboard Cards — 11 Today Cards + 29 Analysis Sections collapsible/expandable • watchOS Glass Migration — Liquid Glass Design also on the Watch Training & Workout • Live Companion View — iPhone displays Watch workout in real time, log sets bidirectionally • Reliable iPhone→Watch Sync — 3 channels (HK Mirroring, sendMessage, transferUserInfo) • Run Tracker (iPhone + Watch) — Dedicated running UI with GPS pace, auto-advance, cooldown, audio coaching • External HR Sync — Garmin/Polar/COROS heart rate from Apple Health in race segments • Supersets — Link exercises in session editor, Watch round-robin • Duration-Based Tracking — Reps/Time toggle for each exercise • 101 Exercises — Library expanded from ~56 to 101 Training Plan • Multi-Race Plans — A/B/C priority, format-aware weekly focus • Plan Setup Wizard — Per-race goal times, intelligent prediction • Custom Workouts — "My Workouts" tab in the add-session sheet • AI Plan Import — Configure step before prompt generation Analysis & Insights • Readiness Score Deep Insights — Trend chart, factor breakdown, "Why this score?" • Training Load System — Cardio/Muscle Load, Hybrid Score, TRIMP • Pace Adaptation Detection — HR-Pace coupling analysis • Muscle Group Heatmap — Actual volume instead of frequency Races • Ghost Pace (iPhone) — Real-time delta vs. PB • Race Planner Stations-Only — Only recalculate stations, keep pace Paywall • Generous free tier — Today tab, training plans, basic analysis free • Feature-level gating instead of tab locks Localization • German — 2302 translated UI strings 60+ Bug Fixes • Scroll performance, timer drift, training load, crash fixes, state fixes, and more

GPS Pace Smoothing (iPhone Run Tracker) - Smoothed pace display: current pace now uses a rolling median over the last 15 seconds instead of raw GPS speed values, eliminating erratic jumps (e.g. 4:20 → 12:00) during steady runs. - Speed accuracy filter: only GPS samples with speedAccuracy 3.0 m/s are used. Unreliable readings are discarded. - Pace clamping: values outside 2:00–15:00/km are filtered out to prevent nonsensical display values. Pace Coaching Improvements - Wider tolerance: pace alerts now use 5% of target pace (was fixed 15s). At 5:30/km target, alerts trigger outside ~5:13–5:47/km instead of 5:15–5:45/km. - Less frequent alerts: cooldown between alerts increased from 30s to 60s. - Later start: pace coaching only starts after 400m (was 200m) to allow average pace to stabilize. Apple Watch Native Workout Export - Tighter pace range: SpeedRangeAlert sent to the native Apple Watch Workout app now uses ±5% (was ±10%). At 5:30/km target, the alert zone is ~5:14–5:47/km instead of 5:00–6:06/km. Purchase & Trial - 3-day free trial: the Pro Monthly subscription now includes a 3-day free trial for new users (introductory offer). - Trial badge in paywall: eligible users see a 3-DAY FREE TRIAL label on the monthly subscription button. - Trial eligibility check: the app automatically detects whether the user qualifies for the introductory offer.

Bug Fixes & Improvements Watch ↔ iPhone Sync • Live weight and reps now update instantly on iPhone when changed on Watch • iPhone edits to weight, reps, or distance are now correctly sent to Watch • New back button on Watch in case you accidentally tap DONE • Live view now reliably disappears after finishing a workout Charts & Graphs • Intensity curve now connects blocks in workout order instead of alphabetically • Heart rate chart uses full width • Y-axis no longer starts in the negative range • Bar charts sort correctly (W1–W20, KM 1–10, R1–R12) • Fitness trend with smooth curves and modern gradient design Stability • No more paywall flash for Pro users on app launch • Fixed timer leak in training plan view • Several force-unwrap safety improvements to prevent potential crashes New • Blurred preview of Pro features in Today, Plan, and Analyse tabs • App tour now ends on the Races tab • Gentle "Rate the app" prompt after meaningful usage