This update rebuilds training and cardio, adds the Plan Plaza, a Sunlight plan and two new widget sets, and brings several sleep and health improvements. TRAINING • New Plan Plaza: more training plans to pick by goal, and building your own workouts and plans is now free • A reorganized Training tab: one Today card says what to train, the week strip shows training and rest days, and plans can be edited from their page • Cardio, rebuilt: all cardio types share one timer, with hold-to-start, countdowns for each part, and sessions you can start right on your watch • Ending a strength workout saves it to Health right away, and your phone and watch stay in sync • Training load now uses a single method, and today's target eases off when you've been ramping up too fast SLEEP AND HEALTH • Your energy curve marks the sleepiest time of your day, and naps show their effect on your afternoon • A new Sleep Window card explains your sleep onset, wake time and regularity in five steps • Recent insights now add context, noting changes that may be related to late dinners, caffeine, late workouts or short sleep • A new rhinitis index card on the Health tab • A new Sunlight plan suggests good times for sun by the sun's height, with sunscreen tips and vitamin D time that follows what you wear LOGGING AND WIDGETS • A rebuilt period log: marking a day is enough, and daily details are stored encrypted • Weight down to 0.01 kg, and custom water amounts in ml • New Today's Intake and Fitness & Health widget sets YUANQI CARDS • A new card back, foils that are easy to tell apart, and a binder that adds pages as you collect OTHER • Cleaner, flat cards across the app • A new What's New sheet where you can send feature wishes • Removed the drinking features • Fixed members' AI uses wrongly showing as used up after reinstalling, challenges and check-ins failing after the phone was locked, and treadmill workouts hanging when finishing

This update introduces YuanQi Cards, Sunlight in the Health tab and a yearly workout review, along with redesigned Home, Settings, notifications, habits and Apple Watch app. YUANQI CARDS • Medals are now YuanQi Cards: earn card packs from daily milestones and challenges, then collect them or gift them to friends • A new nine-pocket binder, one per year, with page turning and swappable covers • New Legendary and Mythic rarities, full-art cards and rarity upgrades when opening packs HEALTH AND HOME • Sunlight in the Health tab: daylight minutes, UV and clothing tips, vitamin D reminders, plus an outdoor timer and widgets • Redesigned Home cards: last night's sleep, today's rhythm, sleep debt and daylight shown separately, with new Calories and Energy cards and calmer colors at the top • A new Status setting (Sick, Injured, On a break) that eases your goals, reminders and suggestions WORKOUTS AND NUTRITION • "What to Train Today" recommends muscle groups based on how you feel today, with lighter options on rest days • A new Workout Summary by week, month and year, plus a yearly workout review • A new "Add weight automatically" option for strength training, off by default, so workouts start from your last weights and reps • Your daily calorie budget is now basal energy plus today's activity, with a new activity card that opens an all-day calorie curve HABITS, NOTIFICATIONS AND SETTINGS • Redesigned Habits with 3D icons and a reminder time for each habit • Rebuilt notifications: choose how many you get, morning and evening summaries, and body changes compared with your own normal • Redesigned Settings with units (km/mi, kg/lb, °C/°F), week start day, text size, heart-rate zones and more APPLE WATCH • New watch home with Sleep, Recovery and Daily Load rings plus module cards • Rebuilt strength workouts with rest timers, RPE and a workout summary • Cardio workouts now go to the built-in Workout app, and phone-started runs show live heart rate from your watch • New Today's Rhythm and Today's Energy cards in the Smart Stack, and Readiness, Sleep Performance and Daily Load complications OTHER • Removed indoor cardio (elliptical and rowing) and the traditional time-of-day rhythm reminders • Very short workouts can now be saved • Fixed the training calendar being off by one column, watch workouts stuck on loading, and watch stress showing no data

This update introduces the all-new Health tab, along with refinements to workouts, haptics and icons. NEW HEALTH TAB • A new Health tab: swipe between HRV, Stress, Biological Age and Overnight Vitals • 20+ new health metrics, including body fat, BMI, walking speed, stand time and walking steadiness • Every metric gets a unified detail page with a daily view, trends and your personal normal range • New single- and three-metric widgets for your Home Screen WORKOUTS • Cardio is now one page, with today's guidance and heart rate data in a single view • Training plans can be stopped or deleted; weekly workouts stay on their scheduled weekdays • Creating a workout template now takes just two steps EXPERIENCE • A new launch screen and a unified icon style across the app • Consistent haptic feedback on buttons, pickers and sliders • Themes & Watch Faces moved into Settings for a cleaner Home • Data export with CSV, text report and full backup • Removed less-used features such as Breathing and Watch Mindfulness FIXES • Fixed sleep data sometimes showing empty or not refreshing when it synced late • Fixed Apple Watch outdoor run sessions dropping and heart rate read issues • Fixed AI coach camera orientation and the tab bar occasionally not appearing

**中文版** 这次更新让训练安排和模板创建更顺手，新增数据导出选项，并改进生物年龄计算、饮食额度和日常使用的流畅度。 【训练计划】 · 新增「本周」训练卡，力量与有氧安排放在一起，今天练什么、哪天休息一目了然 · 支持前后翻周，按每周重复或每隔几天循环安排训练，集中调整休息日和提醒 · 安排训练时可查看连续训练冲突提示，也可以让 AI 教练协助排计划 【我的训练模板】 · 新建模板改为两步：先选动作，再设置名称、组数与重量 · 可一键填入力量、增肌或耐力训练参数，保存后直接开始练或排进训练节奏 · 模板列表更清楚，修复动作无法取消选择、缩略图加载空白及部分编辑内容丢失的问题 【数据导出】 · 在设置中直接查看可导出的记录数量，按近 30 天、近一年或全部记录选择范围 · 支持 CSV、文字报告和 JSON 完整备份，方便自行整理与保存 · 情绪备注默认不导出，是否包含由你确认 【Apple Watch】 · 改进跑步时的心率读取和手表协同，减少数据暂时中断带来的影响 【生物年龄】 · 按出生日期与当天日期计算实际年龄，让年龄差与历史趋势使用一致的基准 · 结果页和历史记录补充实际年龄说明，查看变化时更容易理解 【饮食额度】 · 当天超出基础额度已包含部分的活动消耗，可按规则返还到当天饮食额度 · 新增返还明细，清楚查看活动消耗、已包含活动量、返还比例与上限 【优化与调整】 · 优化首页、训练、久坐、习惯及运动记录等页面的滚动、加载和操作反馈 · 修复部分情况下睡眠数据无法正常展示的问题 · 修复港澳台及部分海外地区运动路线在地图上显示偏移的问题 · 改进日期显示，修复部分日历设置下默认出生日期异常的问题 · 精简功能，移除手机端呼吸练习及手表端正念模块 **英文版** This update makes workout planning and template creation easier, adds data export options, and improves biological age calculations, calorie budgets, and everyday performance. [Workout Planning] · See strength and cardio sessions together in a new weekly view, with workouts and rest days at a glance. · Browse nearby weeks and set a weekly schedule or a repeating cycle. Adjust rest days and reminders in one place. · Check warnings about consecutive workouts, or ask the AI coach to help arrange your plan. [Workout Templates] · Create templates in two steps: choose exercises, then set the name, sets, and weights. · Apply strength, muscle-building, or endurance presets. Start a workout or add it to your schedule after saving. · Browse a clearer template list. Fixed issues with deselecting exercises, blank thumbnails, and some exercise settings being lost during editing. [Data Export] · View available record counts in Settings and export the last 30 days, the last year, or all records. · Choose CSV, a text report, or a full JSON backup to organize and keep your data. · Mood notes are excluded by default. Including them requires your confirmation. [Apple Watch] · Improved heart rate recovery and iPhone–Watch coordination during runs when data is temporarily interrupted. [Biological Age] · Actual age now accounts for the days since your birthday, giving age comparisons and historical trends a consistent baseline. · Added actual-age details to results and history to make changes easier to understand. [Calorie Budget] · Eligible activity energy above the amount already included in your base budget can now contribute to the same day's calorie allowance. · A new breakdown shows activity energy, the included amount, the credit rate, and the daily limit. [Improvements and Changes] · Smoother scrolling, loading, and interaction feedback across Home, training, sitting logs, habits, and workout records. · Fixed an issue that could prevent sleep data from appearing. · Fixed an issue that could cause workout routes to appear misaligned on maps in Hong Kong, Macao, Taiwan, and some other regions outside mainland China. · Improved date display and fixed an incorrect default birth date under some calendar settings. · Streamlined features by removing the iPhone breathing exercises and Apple Watch mindfulness module.

introduces Sleep Profile, Daily Energy, and nap logging, with major updates to your AI companion, workouts, food logging, and movement reminders. SLEEP PROFILE · Explore sleep duration, regularity, efficiency, nighttime awakenings, and more. · Discover whether your sleep timing leans early or late, and review long-term trends. · Save and share your sleep profile as a cover image or a detailed long image. DAILY ENERGY & ROUTINE PLANNING · See an estimated energy curve for the day, with suggested times to focus or rest. · Plan sunlight, focus, workouts, naps, and winding down on one timeline. · Choose the time slots you need, set reminders, and check progress in widgets. NAP LOGGING · Use sleep, heart rate, and activity data from your watch to spot possible missed naps. · Confirm detected naps yourself, or adjust the times of naps detected by YuanQi. · Confirmed naps count toward Daily Energy and tonight's sleep needs. AI COMPANION · Redesigned chat and companion visuals make it easier to ask questions, read replies, and browse past conversations. · Keep separate topics, dictate messages, and attach photos from your camera or library. · Quick actions help you log a meal, discuss training, or review your day. You can also inspect the body data used in a reply. WORKOUTS & MUSCLE INSIGHTS · New My Gyms settings let you manage available equipment by training location. · Save exercise substitutions to a plan or location for future sessions. · Move through warm-ups, training, and cooldown stretches in one flow. · Switch between recovery, sets, volume, and load views, and see which workouts contributed. FOOD LOGGING · A redesigned food library lets you choose a date and meal, then tap + to log food. · Sort by calories or nutrients and compare foods side by side. · Expand your meal summary to review calories and edit what you've logged. WORKOUT MUSIC · Refreshed music screens and training plan covers. · Improved Apple Music search, favorites, and playback queues make finding and changing music easier during workouts. MOVEMENT BREAKS & APPLE WATCH · Redesigned sitting details show how long each stretch lasted and when you got up. · Follow guided movement breaks and adjust reminder settings and activity goals. · Improved on-watch health data refresh and fixed an issue that could hide the latest heart rate. LEADERBOARDS & FRIEND INVITATIONS · Redesigned leaderboards and challenge rankings make your position and changes easier to follow. · New invitation and reward features let eligible participants claim membership rewards. See the invitation page for details. IMPROVEMENTS & FIXES · Reduced stutters when first switching pages and scrolling. · Fixed hard-to-read workout sharing cards in Dark Mode. · Fixed membership plan layouts and invitation sharing feedback.

1.0.9 is a big update: big-screen training, workout music, a new food library and a redesigned achievements page. BIG-SCREEN TRAINING • Strength workouts now open on a big screen: larger exercise demos, with weight, reps and set number readable from across the room • Undo the last set or skip a set in one tap, without opening the log • The rest timer fills the screen and previews what comes next • The full log is one swipe up, with previous results, add or remove sets, and swap exercise all still there WORKOUT MUSIC • Built-in music for strength, running, cycling and walking: 45 tracks sorted by activity • Tracks play offline once downloaded, so they work outdoors without signal • Link Apple Music to pick playlists and skip tracks inside a workout • Voice cues lower the music automatically, then bring it back RUNNING COMPANION AND CARDIO PLANS • New running companion: spoken company from time to time on runs and walks. Choose how often, or turn it off • A new set of cardio training plans for running and walking, one session at a time • Cadence sessions guide you with voice cues and music matched to the beat • Redesigned player for indoor cardio NUTRITION • New My Foods: create your own foods, save your usual portions, or add one by taking a photo of the nutrition label • New Today's Nutrition: everything you ate today on one page • Sodium and dietary fibre are now tracked • A much larger food library, with over a thousand new food photos • Easier entry for meal time and portion size • Fixed incomplete nutrition data when reading from Apple Health ACHIEVEMENTS • Redesigned, more compact achievements page • Leaderboards and challenges now live on the achievements page, and you can start your own challenge • Medal events now have rankings APPLE WATCH • Complications on your watch face now refresh automatically • Watch themes: uploaded GIFs keep their original animation INTERFACE AND LANGUAGES • The tab bar now uses the system style: floating glass on the latest iOS, and you can press and slide to switch tabs • Added Traditional Chinese (Hong Kong and Macau) • Improved English and Japanese translations IMPROVEMENTS AND FIXES • Smoother interactions throughout the app • Fixed today's steps and calories not matching the Health app • Fixed caffeine and meal records getting out of sync • Fixed widgets opening the wrong page • Fixed the sleep morning report appearing twice

· 准备指数：每天告诉你现在能练多猛 · 训练计划能排跑步、骑行、游泳日，新增间歇跑 · 肌群恢复重算，新增肌肉负荷和纪录榜 · 饮食计划、今天怎么配、食物图鉴上线 · 睡眠详情合并为一页，压力评估手机手表统一 · 首页新伙伴墨墨，底栏新增「同行」「主题」 · Apple Watch 新表盘、动效主题，墨墨小组件 · 新增 8 个奖章系列和一组 App 图标 另有多项体验优化与问题修复。

首页焕新，底栏重新整理，新增手表主题，跑步和训练全面加强。 【首页全新改版】 · 全新首页，由墨墨陪你开启每一天，轻点它还会和你互动 · 节律、指标卡片和一周元气条重新设计，今天状态一眼看清 · 首页顶栏更简洁，趋势和设置一点即达 【底栏重新整理】 · 底栏调整为：元气、记录、运动、同行、主题 · 「同行」汇集成就、关注和社区，好友动态和奖章挑战都在这里 【全新・手表主题】 · 新增主题库，手表上的角色会跟着你的压力高低变换状态 · 可以用自己的照片创作主题，让自家毛孩子当主角 · 输入朋友分享的 5 位主题码即可换上同款，还能浏览大家创作的主题 · 一键同步到 Apple Watch 【跑步与户外】 · 出发前可以设定本次目标，达成时即时提醒 · 新增分段最快纪录、跑过的地方和完赛记录，比赛成绩可以单独保存 · 新增 3D 轨迹视频：按真实轨迹和海拔在手机上生成，不上传 · 步频节拍器按训练类型给出推荐节奏 · 跑步和骑行结束后，AI 教练会点评配速与心率表现 · 出发前可以检查运动权限，避免轨迹或锁屏数据中断 · 骑行等户外汇总会逐步补齐更早的历史记录，重复记录可以自己选择计入哪一条 【力量训练】 · 新增训练记录详情：每组的重量、次数、休息、体感和个人纪录一目了然 · 训练计划可以同步到 iPhone 日历，并新增主项成长趋势 · 进阶建议和训练引导更准确 【压力】 · 压力算法重新统一，iPhone、Apple Watch 和表盘显示同一个结果 【Apple Watch】 · 手表 App 全新改版，健康、活动、恢复和记录分模块浏览 【成就】 · 奖章全新绘制，新增更高等级奖章和限定徽章，获得新奖章时有提示 【更多改进】 · 全面适配深色模式 · 新增一组运动风格的 App 图标，默认图标换成全新壶铃图标 · 设置中新增意见反馈，有问题或想要的功能可以直接发给我们 · 首次使用时可以从「健康」导入近 90 天的运动记录 · 修复锁屏状态下健康数据偶尔显示为空的问题 · 修复订阅价格有时加载不出来的问题，以及其他体验问题

迄今最大的一次更新。新增轻断食和咖啡因记录，AI 教练全面重做，运动、饮食、训练、小组件、Apple Watch 全线升级，底栏新增「成就」。 【全新・轻断食】 · 多种断食方案，进度实时可见，断食进行中可随时查看状态 · 会结合你的饮食、睡眠和饮水给出建议，内置安全提醒 · 支持桌面组件、锁屏组件、灵动岛实时活动和定时提醒 【全新・咖啡因记录】 · 记录每一杯咖啡和茶，用代谢曲线显示体内咖啡因还剩多少 · 提示咖啡因残留会不会影响入睡，每周生成饮用习惯报告 · 支持 Apple Watch、桌面组件、锁屏组件和灵动岛快捷记录 【AI 教练全新升级】 · 对话界面重做，回复更流畅，还能直接在对话里帮你办事 · 新增睡眠、训练负荷、趋势洞察和每日签到 · 新增会动的教练伙伴，它的状态跟着你的恢复度变化，长按就能语音提问 【全新・成就】 · 底栏新增「成就」，奖章可以逐级解锁 · 每月挑战和限时挑战，完成后有庆祝动画，奖章可以分享 · 成就同步到 Apple Watch 和桌面组件 【训练中心重做】 · 训练中心重做，内置计划、自定义计划和 AI 生成计划集中在一处 · 力量训练的播放、组数编辑、组间休息和完成页全部重做 · 提供渐进加重建议，某个动作做不了时可以换成替代动作 · 动作库扩充到 6000 多个动作，每个都配视频，支持按器械、难度和训练类型筛选 【户外运动】 · 新增路书导航：规划路线、转弯提示、爬坡提示、海拔剖面，还能查找沿途补给点 · 自动暂停、心率来源切换、运动记录可删除；跑步和骑行改为手动开始 · 语音播报换成全新的离线真人语音，没有网络也能听清 · 户外主页、运动总结和足迹页重做，新增轨迹回放 · 运动详情页重做，可以把轨迹加入路书，或沿同一条路线再跑一次 · 分享海报可以自由编辑：可拖拽排版，内置多款实景照片底图 · 运动月报长图新增轨迹墙和累计曲线，可以直接分享到社区 【饮食记录】 · 饮食主页重做，新增日历、趋势、目标和每餐详情 · 拍照、扫条码、拍营养成分表、按住说话，四种记一餐的方式合成一个入口 · 拍照识别时会把菜品抠成贴纸，识别后可以继续修改菜品 · 新增餐食模板、用餐提醒和餐食购物车 【数据与指标】 · 「运动」页新增概览，包含月度训练、训练负荷、恢复度、身体数据和力量进步 · 恢复度算法更稳：睡眠、静息心率、腕温或血氧异常时会自动压低分数 · 心率区间统一改为心率储备法，更贴合你自己的体能 · 周期概览新增总距离 【Apple Watch 与小组件】 · Apple Watch 复杂功能全部重做，新增 25 款一键添加的预设表盘 · 桌面组件视觉重做，新增运动、恢复、睡眠、足迹等样式，以及超大尺寸组件 · 跑步、力量训练和八段锦的灵动岛实时活动焕新 【体验优化】 · 大幅缩短冷启动时间，相机秒开 · 补全旧运动记录的轨迹和心率显示 · 加强账号安全和数据保护 · 修复多处页面背景、图表标签和分享图的显示问题

本次更新： - 全新户外运动体验，支持记录跑步、骑行过程中的路线、距离、配速、心率和热量。 - 新增运动历史、足迹地图、轨迹回放与分段数据，更清晰地回顾每次训练。 - 新增附近公开路书、地点搜索和路线跟随，方便发现并使用身边的运动路线。 - 完善 Apple Watch 户外运动协同，优化语音提示、配速提醒和里程节点体验。 - 新增更细腻的操作触感反馈，优化元栗动效与整体交互体验。 - 提升路线记录、训练同步和运行稳定性，并修复若干问题。

1.修复生物年龄计算算法，加入重算生物年龄功能 2.修复训练结束后可能出现空记录的 bug 3.优化食物记录热量调节精度 4.已记录饮食支持编辑 5.体验优化及 Bug 修复

1.全新设计的健康指标卡片样式 2.生物年龄显示及计算规则优化 3.体重、营养记录实现与苹果健康同步 4.经期记录随性别设置自动显示 5.收藏的自定义动作可直接开始训练 6.社区功能优化升级 7.自定义训练动作支持自由排序 8.体验优化及 Bug 修复

新增睡眠表现、恢复度、今日负荷功能

1. 新增元栗实时健身指导，提供动作计数、姿态反馈和下一组建议。 2. 新增今日热量模块，更直观地查看热量目标、摄入及剩余额度。 3. 新增生物年龄功能，帮助了解个人健康趋势。 4. 完善经期记录功能，记录和查看周期信息更加便捷。