Your Apple Watch carries everything. The whole program on your wrist: open any day and start it, or go freestyle. Add a set, drop a set, add an exercise in the middle of a session. A Progress page with your week, your last sessions and activities, and your records. A weigh-in from the Crown. Settings for the unit and haptics, with a line that says when the Watch last synced or what it still has to send to your iPhone. One tap starts the activity you did last, Start elliptical or Start walk, and Other activity lists every kind, outdoor and indoor. Heart rate and steps from the Watch on an activity you start on the phone, with nothing to set up. If the Watch app is missing, or has not been allowed Health or Motion yet, the phone tells you in one line what to do.

Indoor training. Elliptical, treadmill, stair stepper and indoor bike join walks, runs and hikes: an elapsed-time clock, heart rate from your Apple Watch, calories, steps from the sensor, and the distance your machine shows. Your Apple Watch now counts steps beside any activity you start on the phone, shows the phone's state (finding GPS, auto-paused, paused) instead of a bare zero, and catches up the moment you raise your wrist. Today's week card counts your walks and shows distance per day. The open leaderboards show first names and last initials only. Also: Apple Health syncs right after you save an activity, and a reinstall keeps one Health source.

Walks, runs and hikes. Tap Start and your iPhone or Apple Watch records the route, distance, steps and heart rate. Pause and resume, finish, then add a title, photos, how it felt and your shoes. Keep the start and end of your route private, or keep the whole walk to yourself. Walks you record with Apple Health or other apps come in on their own. Leagues. Your crew against other crews, by invite code, scored per member so a crew of 4 can beat a crew of 20. Leaderboards. Open boards for people and crews, this week or this month. You are on them only if you choose to be. Ready for iPhone Duo. On the unfolded screen you get the wide layout, with the sections down the side and your session, walk or standings beside them. Fold it and it is the phone app you had. Also: heart-rate zones on every walk, gear with its mileage, a Hike activity, notifications set up on first launch, and a Start walk widget and Siri shortcut.