Apple Watch, properly this time. • Your workouts now save to Apple Health — they close your Activity rings and appear in Fitness. • Live heart rate from your wrist. No chest strap needed. • Start a run from the watch and leave your phone at home. GPS distance, pace and a route map, all recorded on the wrist. • Mark a set done from your watch. Sleep • A new Sleep screen: how much you've actually slept, how far behind you are, and what that means for today's session. Reads Apple Health — FORMA doesn't track sleep itself. • Your readiness check-in now starts from your real sleep instead of asking you to guess. Also fixed • Tapping a message notification now opens that conversation instead of the home screen. • Read messages no longer stay on your Lock Screen, and the unread badge clears properly.

FORMA now works on Apple Watch. Your current exercise, set count and rest timer on your wrist — and it buzzes when a rest ends, even with the screen off and your phone in your bag. Notifications now arrive when the app is closed. That covers workout reminders, messages and replies. Water tracking is rebuilt: one tracker instead of two, drink types, a custom cup size, and reminders that stop the moment you hit your goal. Runs recorded with the phone locked now show correct splits. Auto-pause works on iPhone. Losing GPS mid-run tells you instead of quietly stopping. The app no longer flashes white when you open it.

Message the people you train with — text, photos, voice notes and calls. A friends-only feed for gym and meal photos, with reels for short videos. Water tracking with a goal that adapts to what you actually did that day, and reminders that stop once you hit it. Premium is now available in the app, and Restore Purchases is in Settings.

Stride now keeps tracking when you lock your phone or switch apps, with a live timer on your Lock Screen and Dynamic Island. Connect a Bluetooth heart-rate monitor to see your live heart rate while you train, and how fast you recover between sets. Workout and run share cards can now be saved straight to your photos.

A cleaner, faster FORMA — with a big new addition. • New dashboard that connects your food, sleep, training and form into one clear picture • Muscle recovery map: see what's recovered and ready to train today • Train with friends: groups, challenges and leaderboards • GPS run and walk tracking with shareable route cards • Log food by photo, barcode or name • Plenty of fixes and polish throughout Still 100% free, no paywall.