Your training changes over time—and now your AI coaching can change with it. You can choose the AI model you want to use and turn coaching on only when it’s helpful for you. You can also describe what you’re training for right now, whether that’s a race, building consistency, or simply maintaining fitness. This helps the AI coach meet you where you are and give advice that fits your current focus. AI Coaching is always optional and stays out of the way unless you enable it. This update is about supporting your training as it evolves, not locking you into a single path.

You don’t just train with effort — you train with time. This update introduces a completely redesigned Time section, focused on how well you use your training minutes, not just how many you accumulate. See a clear breakdown of how your weekly time is allocated across Warm-up, Easy, Moderate, and Hard intensity. Understand whether your easy and hard efforts are properly balanced, without penalizing your moderate-intensity work. Track how much time you truly spend in your personal target zone, not a generic default. New discipline-focused metrics like Recovery Spacing and Easy Run Consistency help reveal whether your training routine is intentional, repeatable, and sustainable. The Heart Rate section evaluates quality. The Time section now evaluates discipline. Together, they help you train with clarity, consistency, and purpose.

Did your heart rate stay under control - or just average out? This update delivers a complete overhaul of heart rate analysis, moving beyond simple averages to show the full picture of your effort. • A redesigned Heart Rate sheet for each run, with clearer trend and distribution charts • Time-weighted heart rate metrics that reflect how long you actually spent at each intensity • New weekly quality metrics to assess control, stability, and aerobic precision • A new checkmark indicator when your heart rate is both high-quality and aligned with your personal My Zone • Improved 30-day Heart Rate Insights to spot consistency and drift across runs Update now to understand not just how hard you trained - but how well.

Did my efficiency really drop, or was my heart rate just settling in? Am I actually building a stronger aerobic engine over the last 30 days? Precision matters in Zone 2 training. In this update, we refined how we establish your physiological baseline and added clearer ways to see how your aerobic durability is progressing over time. Introducing the new Aerobic Decoupling Analysis Algorithm & 30-Day Insights: 1. Smarter baseline calculations: Early heart-rate stabilization can create misleading decoupling signals. We now set aside a short initial portion of the run as your warm-up and build your Baseline Efficiency only once your HR and GAP have leveled out. This makes your Time to Fatigue (TTF) more reliable and reflective of your true effort. 2. A clearer Efficiency Chart The chart is now visually divided into the Warm-up, Baseline, and Performance zones so it’s easier to understand what happened and when. You can now also see your Warm-up Efficiency as a horizontal guide, making it easier to spot whether early fluctuations influenced your overall score. Look for the new Green "Sustainable GAP" marker — how far to the right it appears reflects how long you maintained your best aerobic rhythm. 3. Meaningful 30-day trend insights Comparing progress across different types of runs can be confusing. The updated Insights tab now highlights similar sessions from the past 30 days so you can track your Efficiency, Aerobic Consistency, and Aerobic Durability on an apples-to-apples basis. Update today to get a clearer, more grounded view of your aerobic efficiency—and understand exactly how your fitness has been evolving.

Did I hit my limit, or was that a hill? Does my perfect Zone 2 pacing on the track actually translate to my hilly trail run? How do I get one single number for my pure running efficiency? The serious runner knows that pace without grade is only half the story. Your heart rate doesn't lie, and now, our data won't either. We've upgraded the core of our analysis to account for every single climb and descent, giving you the True Effort required to train smarter. Here’s the massive update focused entirely on Normalized Graded Pace (NGP): The Aerobic Decoupling Analysis is Now Grade-Adjusted Your most powerful endurance metric just became definitive. We’ve replaced raw pace with Grade-Adjusted Pace (GAP) inside the algorithm. - The Real Sustainable Pace: The Sustainable Pace we identify is now the Normalized Graded Pace (NGP) you could sustain on flat ground before you fatigued. Use this as the perfect, hill-agnostic ceiling for your Zone 2 work. - Objective Time to Fatigue (TTF): The "failure point" is now based on your heart working too hard for your effort, not just your speed. Your TTF is now a more physiologically precise measure of your aerobic limit. New Chart: NGP Consistency—The True Pacing Test We’ve completely redesigned the old "Total Run Efficiency" chart to measure what matters: consistent effort across all terrain. - Effort Over Distance: The new NGP Consistency chart plots your Normalized Graded Distance (NGD) over time, comparing your actual effort (NGD curve) against your perfectly steady NGP Line. - Undeniable Visual Proof: If your blue line starts to curve off to the right, you know instantly that your effort faded, regardless of whether you were running uphill or downhill at the time. It’s the clearest way to see your macro-level consistency on any route. Your New Key Metrics: NGP and Efficiency Factor (EF) Stop calculating your pace-to-heart-rate ratio in your head. Your run summary now includes the gold standard metrics for true efficiency: - NGP: Your single, perfect True Effort Pace. - EF (Efficiency Factor): The definitive number to gauge your aerobic fitness. Watch this number rise over time to confirm your aerobic engine is becoming more efficient—you are running faster for the same heart rate. We built this app to give you objective, precise data. This release removes the biggest variable—the terrain—and delivers the most accurate analysis possible. Update today and start training with True Effort data!

When did my Zone 2 effort actually start to fail? Was my heart working too hard for my pace? What is the real duration I can sustain my threshold effort? If you're serious about endurance and Zone 2 training (the core of My Runs), you know the data needs to give you the exact moment your body hit its aerobic limit. Now it does. Introducing the Aerobic Decoupling Analysis, the most powerful endurance metric we've ever released: 1. Objective Time to Fatigue (TTF): We identify the exact second your efficiency dropped by 5%, giving you the official duration you sustained your effort before aerobic fatigue was confirmed. 2. Visual Proof: Our new chart clearly marks the failure point with the Red Threshold Lines and the optimal point with the Yellow Max Efficiency Timestamp. No more guessing your physiological limit! 3. Actionable Pace: See the Threshold Pace you achieved right before you broke down—use this as the perfect ceiling for your next consistent Zone 2 run. Stop guessing your endurance limit. Update today and start training with objective, precise data that reflects your true physiological progress!

How do I confirm if my pace truly faded in the last mile? Why does my pace chart look so shaky and noisy, and what was my real sustained effort? Was I efficient, or did I waste energy with inconsistent surges? These were the crucial pacing questions I couldn't answer with standard run data. But now, with two brand-new charts, you can! 1. Pace Breakdown: Featuring a new 30-second Smoothed Pace Trend line (the thick blue line) that filters out the noise from GPS jitter and micro-fluctuations, finally revealing your true sustained effort. 2. Total Run Efficiency: The clearest visual proof of your pacing strategy. See instantly if your run line tracks the Average Pace Line perfectly, or if you slowed down—making it easy to master the negative split. Give it a try today! Unlock your full potential and achieve your running goals with clarity and precision – see the difference for yourself!

Hey running crew, this update is focused on making your runs look amazing and your analysis crystal clear! We’ve fully embraced the new visual refresh from Apple. Both the iOS and watchOS apps now adopt the new Liquid Glass style in iOS 26 and watchOS 26. Everything just feels more alive and ready for your next session! Beyond the aesthetics, we also sharpened up the tools you use for post-run analysis. If you love deep-diving into your heart rate and pace, head over to the Insights tab. We completely redesigned the Heart Rate Insight card and Heart Rate Pace Insight card to be clearer and sharper, giving you better context on your performance. Go enjoy that next session—and let me know what you think of the new look!

Hey running crew, it's that time again—a quick update to make your runs even smoother! You know how your feedback is the engine behind this app? Well, a huge shout-out to Raven from the U.S. (who you might remember from the last update) who reached out again with a keen eye. It turns out I was so excited to get the miles and kilometers toggle into the main app that I missed it in a few spots. Thanks to Raven, I discovered a bug where the distance value and unit weren’t converting properly in the iOS widgets and watchOS complications. This one is for you, Raven, and for everyone who was doing some mental math on their wrist! That's all fixed now, so your running stats will be accurate and easy to read wherever you see them. Enjoy running!

Hey running crew, got a fresh update for you, and this one is special! This update is powered by you—literally. A huge shout-out to Raven from the U.S. who reached out and asked a totally fair question: if there was any chance to get miles in the app. You know what? Raven was absolutely right. I was so focused on kilometers that I forgot half the world thinks in miles! Thanks to Raven's great suggestion, you can now switch between miles and kilometers in the app's settings. This one’s for you, Raven, and for everyone else who measures their runs one mile at a time! Your feedback is what makes this app better. Keep the ideas coming, and keep chasing those goals. By the way, I also fixed the temperature display! It will now automatically use Fahrenheit (∘F) or Celsius (∘C) based on your iPhone's region settings. No more mental math when you're checking the weather for your run! Happy running!

Alright, fellow pavement pounders, got a fresh update for ya! So, you know how sometimes tech just does weird stuff? I found one of those! If you've been using Keep and scratching your head wondering where your distance data disappeared to, I figured it out. Keep was being a bit shy about sharing the full details with the workout. I’ve had a word, and now the app should be capturing that sweet, sweet mileage properly. And hey, another thing – thanks to Jessica for the heads-up! She let me know the Insights tab was having a meltdown and crashing the app if there wasn't any recent running action (like, within the last 30 days). My bad on that one! It’s now sorted, so you can safely check out your trends, even if you're just getting back into the swing of things. Hope these fixes make your tracking smoother! Remember why you started and keep chasing those runner's highs. You've got this! Happy trails!

Hey runners, quick update based on something I ran into myself! Last week, I went for an outdoor run using a guided run in the Nike Run Club app. When it synced over from the Health app, I was surprised to see the heart rate samples were missing in My Runs app! After digging into it, I found out NRC seems to have changed things – it's no longer saving the heart rate samples directly with the running workout like it used to. Luckily, my Apple Watch did still record my heart rate during the run, even though it wasn't attached to the workout itself. So, I've updated the app: Now, if a run syncs from Health without its own heart rate data, the app will look for and use the separate heart rate samples recorded by your Apple Watch during that run. This should fix the missing heart rate info for those NRC runs. Hope this helps get your run data looking complete again! Keep running strong!

Long time no see! Hope you've been crushing those miles lately! By now, your app's probably got a ton of your awesome running data stored, right? If you've ever thought, "Wouldn't it be cool to save all my run data or maybe even analyze it outside the app?", then this update's for you! Simply update the app and you'll find the Export button in the new Realm settings. BTW, Gemini has been updated to 2.0 Flash. Keep running strong!

How has my running time and distance varied over the past 30 days? How did my heart rate relate to my pace? When my heart rate was within My Zone, what was the fastest pace? And what was its corresponding heart rate? How about my heart rate and my cadence? The new insight cards help us explore our data and get the answers to the above questions. We run, we save, now it's time to use that data to improve. Expect more innovative insight cards in the upcoming release! Happy running!

How does my heart rate vary across different runs, and what's my typical range? Is there a correlation between changes in my heart rate and pace over time? Does the time of day I run affect my heart rate and pace? When am I performing at my best? When do I run most often, and by how much? These were some of the questions I often asked but remained unanswered. And now, with the brand new Insights tab, I can finally get the answers! It uncovers the hidden patterns and trends with visually engaging charts and helps me fine-tune my training strategy. Give it a try today! Unlock your full potential and achieve your running goals with clarity and precision – see the difference for yourself!

Do you do interval runs? If so, then you'll find the interval details in this release in both the iOS app and the watchOS app. Try out this release by going for an interval run. In addition, if you run with Apple's Workout app or any other app that records elevation data, you'll have access to the elevation visualization for your route in this release. Finally, the Heart Rate Zone Belt iOS widget has been redesigned to match the design language of other iOS widgets. Stay health and happy running!

Previously, I had to check the weather in other weather apps before I planned my next run. Now, with the OpenWeather integration, My Runs can automatically fetch and summarize the weather forecasts for the current week when I open it. Here's what the summary might look like in the suggestions: "Today will have rain in the evening with feels-like temps in 28-31°C. Over the next 4 days, Fri will feel like the hottest with feels-like temps around 38°C, while Sat, Sun have chances of thunderstorms with cooler feels-like temps in 31-35°C." Additionally, you can view more detailed weather forecasts (e.g. weather condition, actual temperature, humidity) from OpenWeather in the settings of the app. Note that this is not a weather app. The weather forecasts here are for your convenience to help you plan your next run. If you've already run today, you won't see today's forecast. Once your weekly goals are met, you'll no longer see the weather forecasts. BTW, Gemini has been upgrated to 1.5 Flash in this release. Finally, please join us in wishing all the dads out there a happy Father's Day!

Introducing My Zone in this release! Now you can set a personalized heart rate range, or choose from one of the preset ranges - Fat Burning, MAF, Easy and Marathon. Then you can track your heart rates with the enhanced Heart Rate Zone Belt which can also be added as a widget to your iPhone's Home Screen or Today View, or as a complication to your Apple Watch faces. Experience the benefits of focusing on your target heart rate range – give it a try and happy running!

Previously, we offered a variety of well-designed complications for our Apple Watch. Now, we’ve reimagined some of these features for our iPhone. With these new widgets, you can conveniently access your Run Rings, view your latest run, and check your FITT status directly from your iPhone’s Home Screen or Today View. These widgets are compatible with both small and medium screen sizes. Give them a try now, and stay tuned for exciting updates in our upcoming releases. Happy running!

Previously, we have AI coaching for weekly progress. Now, I've brought this feature to the individual runs. When you open a run and tap the AI coaching button in the top right corner, you'll see the AI coaching sheet with tailored suggestions for that specific run. Additionally, if recorded, you can find your run's average METs, average stride length, average ground contact time and average vertical oscillation. Have you shared your weekly progress with your friends before? Now, you can share your run's details with your friends. Go out for a run and spread the joy!

This release enriches individual run information. In the iPhone app, you can explore your run's splits and pace trend through the new distance sheet and pace sheet. Additionally, you can also find your run's elevation gain and average cadence. In the Apple Watch app, the run view is divided into two tabs: time and distance. On the distance tab, you’ll discover the brand-new Split Pace Belt, which provides a quick understanding of your pace for each split distance. So lace up your shoes and get out there! I'm excited to help you track your progress, understand your runs better, and stay motivated on your running journey.

When your run includes a recorded route, you’ll now find a kilometer marker displayed on the map. Interested in exploring further details of your run? In this latest release, you have the ability to delve into the time and heart rate data, visualizing and reading descriptions. Additionally, you’ll find a comparison between your run’s time and heart rate values and the weekly average. And there’s one more feature: You can view essential run details directly on your Apple Watch app.

Happy Lunar New Year! With this release, you can share your run progress using high-resolution images. Additionally, the brand-new run view allows you to visualize your running route on the map. Happy running!

The Apple Watch app and the iOS app were developed independently, although they share much of the code. Now they are in sync thanks to Watch Connectivity. The settings changed on one device will be automatically synced to the other device when it’s launched. Previously, you had to wait until all the suggestions were generated and received when you opened the AI Coaching sheet. Now, with the streaming feature, you can see the suggestions as they are being generated, similar to the experience you have with ChatGPT, Copilot, or Bard. Finally, with the share sheet integration, you can share your run progress to a variety of social media platforms.

You can now set your real maximum heart rate instead of the calculated one if you know it. This will help you get the most accurate heart rate zones. In addition, you can also adjust your MAF heart rate based on your specific conditions. This will help you run more effectively and safely. I discovered a potential bug in Apple Watch that hid the Save button in the toolbar when pulling down the settings view on a real device. I documented this issue in a post (https://allenlooplee.wordpress.com/2024/01/12/toolbar-button-bug-in-the-watchos/). If you also encounter this issue on your device, you can update your app to resolve it.