Time reps and rests on Apple Watch with a full-screen stopwatch, and on Apple Watch Ultra start, rest and go with the Action button. Send the times to your iPhone and check which rep each goes to before they're filled in.

Pause a workout and come back to it later; the time paused doesn't count. If a workout has gone quiet for two hours, the app asks whether you're still training. Ask Siri for your best in an event, how your goals are going, or ask Training a question.

Set goals for an event, a lift or a run, and see how close you are. Your competition results are in the app, loaded by your team or added by you, with World Athletics points. Ask can now tell you whether you are on track, and a rest stopwatch counts your breaks.

Skip a workout with a reason: swipe a team workout and tap Skip Workout, and your coach sees why instead of a missing log. If you share your training, a Live bar above the tabs shows when teammates are training.

Runs in parts now show the breaks where your coach wrote them, like 300 m + 60s + 100 m, on the workout and the plan.

See your whole team's week. Tap the people icon at the top of Workouts for every group's sessions, and see which teammates who share their training have done theirs.

Train with your team: during the day's team workout, see your teammates' sets as they log them, and let them see yours. It's your choice, and you can turn it on or off any time in Settings → Team. Notes and how a workout felt are never shown to teammates.

Ask is a tap away on every screen. It knows what you're looking at, answers as it writes, and can log sets, add a note or change a setting when you tap to confirm. Notes: every note in one place, and notes of your own that stay on your phone. Your week: a short summary of last week and the week ahead on Monday morning. Coaches get one for the team on Sunday. Runs in parts show their parts in the plan.

Themes: pick one in Settings → Theme. Classic, bold, and soft and pretty ones, in light and dark. Done stays green and personal bests stay orange in every theme. For coaches, the assistant and the Live bar are easier to read.

- Every part of the day is ready to tick: runs, drills, mobility and warm-up, exactly as your coach published them. - Finishing with something still open? "Before you finish" lets you mark each item Done or Skipped, or fill in a missing number. Your coach sees what was skipped. - Your coach's week is the plan: the app no longer imports or edits workouts.

- Apple Watch stays on your workout: raise your wrist and your current set is there, not the clock. It opens by itself when you start a workout on your iPhone. Nothing is saved to Health. - On the Lock Screen, the workout shows your next set and its weight; tap it to log. Nothing gets ticked without you seeing it.

- Pick your own accent color in Settings: one of nine, or any color by its code. - Runs on the day's plan are ready to tick as soon as you start the workout, so your metres add up. - Your coach can send a fix to a workout you've already started; only what you haven't ticked changes. - Workout notes open in their own sheet, clear of the keyboard. - Coaches: start, copy and edit the week, columns, groups, definitions and meets right from the app, plus notes on athletes, effort and sprint charts. - Coaches: set what each line logs (weight × reps, reps, time or done), and the Plan's sheets open faster. - Fixes: an 8-step drill is no longer read as a 6-step one; top speeds show to the hundredth.

- Absences: tap + on Workouts to tell your coaches you won't be there on a day, with a reason if you like. Swipe the day to take it back. - Coaches hear about an absence right away and see who's away on each day of the plan. Turn it off under Settings > Notifications. - Exercises: today's lifts and your new bests first, then every lift and run with last time and your best. - Coaches: the week assistant sees the whole week and can set a day's location, the title, notes and text, each one Undo away.

- Live training: when your team trains, your coach sees each set as you log it. A small Live line at the top of the workout says so. - Coaches: a Live bar shows who is training right now; tap it for everyone's progress, group by group. - Resisted runs and time trials ask for their numbers: the load before a rep is ticked, and a reminder at Finish if a time is missing. - The plan screen shows the day in your coach's order. - Since last time: what moved since you last did a workout, on Finish. - All done ticks a whole block, with Undo. - A week strip on Workouts. - The Watch follows your coach's order, and a run is done in one tap. - Smoother ticks, numbers and haptics throughout.

For the coach who plans the team's weeks: edit the week right in the app. Ask the assistant in your own words, or by dictation, and approve its changes. Everything it adds is marked and can be undone in one tap. Edit any session line by line, with the notation keys above the keyboard and a preview of what athletes will see. Top speeds now keep their hundredths.

- See where each day's training is, when your coach adds a location. - Today shows your whole day in full: runs, drills and the warm-up alongside the weights. - A workout is now your day in your coach's order: each session under its own heading, logged sessions in their place, and nothing folds away by itself. - Better reading of sets like 2x(3x150m), and of moves written as "no weight" or "bodyweight".

After a workout, tell your coach how hard it was and whether anything is sore or hurt. Meets your coach has entered you in now show in Workouts.

New: You. A tab for your training at a glance: this week, your load against your usual, your running and your newest personal bests. Notifications. What's planned today, a reminder in the evening when a session isn't logged yet, and word when your coach publishes or changes your week. Each can be turned off, with its time, in Settings. Simpler for teams. Join your team with your coach's code on the first screen. Your coach's weeks arrive on their own: no more picking your group. Use AI now asks first, and says exactly what is sent and to whom. Also: a clear confirmation when you sign in to the coach portal from your phone, with a Paste button for the code; ladders like 300-200-100m read as one run of each; and fixes throughout.

- Runs: mark a running session done in one tap, or log it rep by rep with an optional time on each rep. - Resisted sprints on a sled or the 1080 take the load and top speed, with records for each distance and load. - A run keeps one name however the plan words it, so times from blocks, a fly or a walk-in start each compare with their own. - A rep of two runs, like 150 m + 100 m, is one rep with a time for each part. - A workout from your team is your coach's plan: log it and add your own exercises; changes to the plan come from your coach. - Coaches see the metres each athlete ran this week, their running bests, and who logged each run. - Coaches get the team on their iPhone: the week's plan, who trained each day, every athlete's load, lift chart and history, and the team's lifts. - Load shows how hard each athlete trained this week compared with their usual. - Lift charts can be scrubbed with a finger to read any set. - A weight, time or rep count typed with the keypad still up is kept when the set is ticked. - The team's admin can switch to the coach's view and back from Settings.

- Imported plans are checked a second time, and anything that looks misread comes with a one-tap fix. - Exercises done in groups within each round, like 3x3 frog jumps, are read and shown as 3 × 3. - Push-ups, jumps and other bodyweight moves count reps without asking for a weight. - Times keep hundredths, so 8.14 stays 8.14. - Coaches and the team's admin can sign in to the coach portal on the web from Settings.

Ask reads like a conversation: your question, then the answer from your log with small charts and the workouts it came from. A finished workout now looks like the one you lifted, set by set, with each personal best on the set that earned it. Teams: the team's admin can publish the coach's week once, and everyone on the team gets their own column's workouts, with no pasting. The coach sees each session with who has done it and who has not yet. The coach's sheet goes with the week, so everyone can open the original plan from their workout.

• Apple Watch: see today's training, start your workout, and tick or adjust any set with the Digital Crown, with the warm-up and the day's sprints and hurdles alongside. • Progress: every lift shows whether it's going up, comparing like with like over six weeks, and its chart shows each day's other sets. • Ask your log is now a conversation, with charts, trends and your sets drawn from your own log, and follow-up questions. • Coach mode: with a code from your team's admin, share your workouts with your coach, who sees the whole team's week, each athlete's workouts and their lifts. Notes stay private unless you share them. • Restore from your team if you reinstall without an iCloud backup.

• Ask Siri: "What's my workout today in Training", tomorrow or any weekday, your best or last time on a lift, your week, or your next set • Today's workout shows the whole day in the list • Edit as text: fix a whole workout the way the coach writes it • Mark a whole block done, or use last time's weights for every set • Pick the plates your gym has, change plates included, and load them colour by colour • Apple Watch: the next set and a tick in the Smart Stack • Reads more of the coach's plan layouts correctly