Your plans now fit the gym you actually train in — and your watch can run the session on its own. • Tell the app what equipment you have, once. Your plans adapt: no leg press means no leg press, and you get a real alternative for the same muscle instead of an exercise you have to skip. • Describe your gym in your own words and the checklist fills itself in — then you correct it. Nothing is saved until you do. • Nothing you've already logged ever changes. Adapting only affects what you're offered next. • On your watch: start any day of your plan, see the sets and reps it prescribes, and fix a set you mistyped without finishing first. • Your watch shows your next planned run, and says when its copy of your plan is out of date. • A five-second spoken countdown before a run, and through the last five seconds of rest between sets. • Large text now fits: Today's weather and quick actions, the run summary, the strength screens and the muscle map. • Fixes: interval haptics no longer stop when your wrist drops, rest and interval countdowns keep ticking on the dimmed screen, and music no longer stays quiet after a phone call interrupts a cue.

The coach catches up, the Lock Screen tells the truth, and the app works for more people. • Ask your coach about yesterday or today — not just this week. It now knows your climb, your pacing habit and whether you're on pace for your race. • No Apple Intelligence? The coach still answers with your real numbers instead of a generic tip. • The Lock Screen run banner freezes and says so when the app stops updating — no more ghost timers. • Accessibility, properly: Reduce Motion is honored everywhere, every button has a VoiceOver name, charts are summarized, and the workout logger fits large text. • Picked a race in onboarding? Today now offers to set up that plan — and tells you when Motion & Fitness is off and steps aren't counting. • Faster with years of history: run lists no longer load every route map; export builds in the background. • Fixes: duplicate runs merged, watch-run splits corrected, and a time-zone change no longer breaks your streak.

Your Apple Watch finally pulls its weight. • Guided intervals on the watch now record properly — live heart rate and calories, saved to Apple Health, and waiting on your phone afterwards. • Run with just your watch and still get the whole run: map, splits, elevation and personal-best detection. • Mistyped a weight? You can now fix the sets in a logged workout instead of deleting it. • NEW: strength-to-weight. See your lifts as a multiple of body weight — the number that keeps climbing while you're losing weight. • Set a goal finish time and every pace in your plan is built from it, instead of a beginner/intermediate/advanced guess. • Race day now has a finish line: record your result and close out the plan. • Open the app and see how yesterday ended — and if your step goal has been wrong for months, we'll say so.

Stronger training, honest numbers. • NEW: prescribe strength work as a percent of your 1RM — "squat 5×5 at 80%" — and the target load follows you as you get stronger. • NEW: badges now unlock out loud. Finish a workout and see the moment you earn one, instead of finding out later. • Elevation is measured with your iPhone's barometer on runs that support it — far more accurate than GPS altitude. • Fixed: bike rides no longer add mileage to your running shoes, and retiring your default pair no longer leaves new runs unassigned. • Your data export now includes everything a delete would remove — records, splits, set notes and shoe history. • The AI coach, Siri answers and widgets now speak all five languages properly.

Hills finally count fairly. • Elevation gain is now measured from a smoothed altitude profile — no more wildly inflated climb totals on flat runs. Older runs are corrected automatically. • NEW: flat-equivalent pace. On hilly runs, see what your pace would have been on flat ground, so you can compare efforts across different routes. • Fixed a crash on the Journey screen for Spanish and French users. • Voice cues, notifications and the coach now speak all five languages properly, and dozens of smaller fixes throughout.

Three things your runs were hiding. REAL PERSONAL BESTS Your fastest 5K used to be the whole run's average pace stretched over 5 km — so a 10K with a hard first half recorded a 5K slower than you actually ran, and a fast 4.9 km set nothing at all. Every run is now scanned for the quickest 400 m, kilometre, mile, 5K, 10K and half anywhere inside it, and the summary shows what it found. A COACH THAT SPEAKS YOUR LANGUAGE Split times, pace targets and guided-workout cues are spoken in your language now, in your language's voice. If your iPhone wasn't set to English, you were hearing English sentences read aloud by a local voice. YOUR HISTORY, FROM DAY ONE With Apple Health access, the app brings in a year of steps, workouts and weigh-ins — so your streak, your best 5K and your weight trend are already there the first time you open it.

Small fixes, sharper details. • Weather guidance now speaks your language. If your iPhone isn't set to English, the run tip always read "decent conditions" no matter what the sky was doing — rain, storms and clear mornings now read correctly everywhere. • Personal bests stay special. Reopening an old record run from History no longer replays the celebration, and a run from months ago no longer calls itself "complete". • A workout with no heart rate explains why wherever you open it, not just right after finishing.

Cleaner, faster, and it finally answers back. ONE APP, ONE LANGUAGE • Strength got one home: your saved workouts are now simple routines next to your plans — one list, one Start button. Progress shows your history; the Strength tab is for training now. • All your reminders live in one place (Profile › Notifications), body basics are editable right in Profile, and Recovery is always reachable from Progress. • Milestones, Recaps and Challenges: your rewards, organized instead of scattered. THE LOCK SCREEN TELLS THE TRUTH • The run timer keeps ticking while your phone is locked, walks and rides show their own name, and Paused actually looks paused. • New buttons without unlocking: pause/resume a run, skip or extend a rest. SMALL TAPS, BIG LOOPS • Log your weight in five seconds from Today — or say "Log my weight" to Siri. Apple Health weigh-ins import themselves. • "Log workout" opens the day you'd actually train. Your shoes tell you when they're worn out, right after a run. • Every insight has an "Ask coach" button — the AI coach answers with your own data. YOUR WATCH REMEMBERS • The watch shows your next gym day and starts it with one tap — sets prefilled with what you lifted last time, plus today's readiness. • Siri: "Start a walk", "Start my next lift". Control Center: jump straight into your next workout. Plus: readiness and body-fat trends, race predictions without a plan, run notes, live elevation — and dozens of consistency fixes (running records are runs-only now, and every week starts on Monday).

Smarter insights, a deeper gym logger, and your next workout on the Home Screen. THINGS WE NOTICED • A new insights feed finds patterns in your own data — weekday vs weekend, pace improving, a muscle you've neglected, a lift that's stalled, how sleep shapes your runs — and shows the top picks on Today. • Training status now counts runs, lifts AND steps together, so gym-first users stop reading "Detraining". • Exercise history charts a 4-week projection, and a stalled lift gets a concrete deload (90 %, 3 sessions) with a one-tap deload session. A GYM LOGGER THAT KEEPS UP • Supersets: pair exercises, sets alternate, one rest after the pair. Left/right sets for lunges, split squats and one-arm rows, with a side-balance note at the end. • Weighted pull-ups and dips finally count your body weight. Reps-only moves progress by reps. • Rest timer ends with a chime (and a notification if your phone is locked), then scrolls you to the next set. A whole-session Live Activity on the Lock Screen and Dynamic Island. • Muscle recovery map, 1RM calculator, save any session as a reusable workout, and build your own 3–7 day programs that the Strength tab, Today and the coach follow. TODAY, YOUR WAY • Quick actions on top (Start run · Log set · Water · Weigh-in), reorder or hide any card, pull to refresh, reminders in one place. • New onboarding asks what brings you here and sets things up accordingly. ON YOUR HOME SCREEN • "Next up" widget (your next lift or planned run), a Readiness Lock Screen widget, and "What's my next workout?" for Siri. Optional evening next-lift and weekly weigh-in reminders. Plus a Liquid Glass and accessibility pass: Dynamic Type-aware rings and charts, VoiceOver labels, searchable exercise picker, and every empty screen now offers the next step.

Your next gym day, one tap away. A STRENGTH TAB THAT KNOWS YOUR PLAN • Opens straight to your next workout — the right day, ready to start, with what you lifted last time already there. • Reads how you're feeling: on a low-recovery day it suggests going lighter instead of guilt-tripping you — you can always start anyway. • Swap any exercise mid-session for a same-muscle alternative, and see this week's training volume by muscle group. RUN + YOUR RACE PLAN, ONE TAB Run tracking and your training plan now live together under Run — start a run or check this week's schedule without switching screens. A PROGRESS TAB THAT ADAPTS TO YOU Runs, lifts, body trends and rewards, together — each section only shows up once you actually have something in it. THE COACH KNOWS YOUR LIFTS NOW Ask about your training volume, your last PR, or whether your weight trend is on track. Plus: share a "then vs now" progress-photo card, and the Apple Watch strength logger from 3.3 if you missed it.

Your fat-to-fit journey, finished right. A REAL FINISH LINE • Reach the end of your 8-week journey and see a graduation screen — weeks hit, total weight change, and a proper "Finish journey" button instead of the same "End journey" button you'd use to quit early. TRACK MORE THAN THE SCALE • Log waist, hip, chest, and neck measurements alongside your weigh-ins, and watch them chart over time. • See your BMI and an estimated body-fat % (US Navy method) once you've logged a waist and neck measurement. • A daily protein target range, sized to your weight. WHEN THE SCALE STALLS • If your weight trend goes flat for a while, we'll tell you — plateaus are normal, and now you'll know when you're in one instead of just wondering. Everything on this list is free.

Your workouts, coached. SMARTER STRENGTH TRAINING • After every set, get a recommendation: add weight, hold and chase reps, or hold and aim for the top of your range — based on exactly what you did last time. • Log RPE (how hard a set felt, 6–10) alongside reps and weight for a sharper read on when you're ready to go up. • A new "Lift PRs" screen shows your all-time best on every exercise you've logged, sorted strongest first. • Stuck at the same weight for a few weeks? Your exercise history now flags it and suggests a deload. • Three new badges for logging your first, tenth, and hundredth strength session, plus a lifetime-volume badge that levels up bronze → silver → gold. Everything on this list is free.

Built for the gym, and for the days you don't make it. STRENGTH TRAINING, SHARPENED • The rest timer now lives on your Lock Screen and Dynamic Island — pocket your phone between sets and still see the countdown. • Plate calculator: tap any weight to see exactly what to load. "Bar 20 + per side: 20 · 5 · 1.25." • Warm-up sets suggested automatically for your working weight. • Jot a note on any set — "felt easy, go up next time" — and see it next session. STREAKS THAT SURVIVE REAL LIFE • Every 7 goal days earns a streak freeze. Miss a day and a freeze is spent automatically, so one sick day doesn't erase months of work. You keep up to three. • A fresh daily quest each morning, and a "you vs. your best month" board — competition with the only person who matters. ONE TAP AWAY • Log water or start a run straight from a Home Screen widget, Control Center, or your iPhone's Action button. Everything on this list is free.

Your fat-to-fit journey starts here — four new tools built for anyone starting from zero. • Weight & trend — log your weight or sync it from Apple Health, and see a smoothed trend line instead of the discouraging daily zigzag. Set a goal weight and see when you're on pace to reach it. • Energy balance — your estimated daily burn versus calories eaten, so your deficit is finally a number you can see. No food logging here: it reads what you already track in Apple Health. • 8-week program — a guided beginner plan that ramps step goals from your own starting point, takes you from walking to jogging, and adds home strength along the way. Weeks tick off automatically from what you actually do. • Progress photos — private side-by-side comparisons that never leave your phone. Plus strength training: gym and home workout plans, a set-by-set logger with weights, and progression charts so you can see yourself getting stronger. All estimates, not medical advice.

• Fixed Apple Health "Connect" asking again and again even after you've granted access • Missing days now fill in automatically from Apple Health • Today, Trends, and Profile now agree on what "this week" means • Tracking a workout on both your Watch and phone now creates one entry instead of two • Your phone now shows when a workout is active on your Apple Watch • Numerous reliability fixes to notifications, background sync, and run tracking

• The Home Screen widget and watch complication now keep advancing through the day even when you don't open the app — HealthKit background delivery keeps your steps fresh automatically • Your run routes now sync into Apple Health/Fitness, so the map shows up there too, not just in first10steps

• Your AI Coach can now look things up: ask "how did last month compare to the month before", "how many times did I cycle this year", or "how are my shoes doing" and get a real answer grounded in your own history • Coach replies now stream in live instead of a static "thinking" indicator • More reliable chat: fixed a few edge cases around rapid messages and starting a new conversation mid-reply • Small accuracy fix: shoe mileage now respects your km/mi preference

• Accurate distance everywhere: Siri's weekly distance and the Apple Watch app and complication now de-duplicate iPhone + Watch data (they could read up to double) • Midnight fixes: leaving the app open overnight can no longer carry yesterday's totals into today's ring, records or widget • New on Today: "Your day so far" — an hourly step chart with a live on-pace-for-your-goal verdict • Heart-rate tile now explains itself on iPhone-only workouts, and the widget clears "Next up" when a plan ends • Personal-best celebrations play once, not every time you revisit the run

• AI Coach reliability: coaching tips, summaries and chat replies are now always clean, readable text • The daily tip is grounded in your real step count the moment your data loads • Bug fixes and performance improvements

• Accurate steps for Apple Watch users — fixed a bug where steps could be counted twice • Marathon and half-marathon training plans • Improved Apple Watch complications: configurable goal, distance at a glance, tap to start a workout • Bug fixes and performance improvements

first10steps 2.1 is a huge update: • Ghost race — pick any route you've run before and race your best time, with a live ahead/behind bar as you run. • Routes — the app auto-discovers routes you repeat and tracks your best and average times on each. • Gear — track your running shoes' mileage and get a nudge when they're due for replacement. • Apple Watch — track workouts and follow guided intervals right from your wrist. • Lock Screen & StandBy widgets, plus new Siri shortcuts: readiness, log water, distance this week. • Live pace band and cadence guidance during runs; race-day countdown with taper tips. • Recovery readiness from sleep, resting heart rate and HRV; VO₂ max cardio fitness with predicted race times. • Fully localized in Spanish, German, French and Hindi.