Version 5.0 puts charts in the coach's answers, gives your day one line from the coach, lets you ride indoors, and gives every challenge a story. A COACH THAT SHOWS ITS WORK Ask the coach something and you see the answer as it is written. When the answer rests on your own numbers, a chart sits under it: your resting heart rate, HRV or sleep against your normal, with your biggest days marked. ONE LINE FROM THE COACH FOR YOUR DAY Above today's workouts the coach says, in a sentence or two, what today is and why it suits you. RIDE INDOORS Tap start on a ride and the Watch asks Outdoor or Indoor. An indoor ride records your heart rate and time without GPS, Apple Health files it as an Indoor Cycle, and it still counts toward your challenges. EVERY CHALLENGE HAS A STORY The challenges are real feats of people and animals at their real distances, plus the famous races under their own names. Each one has a photograph and a short story.

Version 4.9: your training is ready when you open the app. YOUR DAY IS READY No more morning questions. Each day is sized from your challenge and built from the sports you do, often before you pick up your phone. If your day changes, tap Day changed? on Today. PAUSE A SPORT In Profile, under your endurance mix, tap Paused sports. Your days leave a paused sport out until you switch it back on, and your mix and challenges stay as they are. EVERY CHALLENGE HAS ITS OWN PAGE On the Challenges tab, tap Every challenge. Each one has a photograph, a short description and when you are likely to be ready. Story challenges like Kailash and the Hellespont open on a real photograph of the place. ALWAYS A NEXT CHALLENGE Finish one and the next is booked for you. Draw your course on the day, or just go. THRESHOLD IN BLOCKS Threshold runs and swims now come in short blocks with easy minutes between, so you spend more time at the right effort. ALSO Sprint rides no longer score 15% in zone. The Health permission screen asks for fewer types.

Version 4.8 makes the morning check-in calmer and fixes a few rough edges. WRITE YOUR DAY NOTE ON ITS OWN SCREEN Tap "Anything else today?" and a full screen opens with just the box and the keyboard. Nothing jumps while you type. NO DEAD END WHEN LOOKING FOR YOUR WATCH On first launch the app waits for your Watch to connect, and a Try again button checks once more if it cannot find it. ALSO Movements without a video yet say "Demonstration coming soon" instead of showing another exercise. The challenge map uses less memory while you plan.

Version 4.7 helps you run with quicker, lighter steps, and lets you tell the coach what else your day holds. QUICKER STEPS, A LITTLE AT A TIME On runs, your Watch helps you take quicker steps, up to 175 a minute. Each run's target is about 5% above your last run's average. Stay below it for two minutes and the Watch taps your wrist once. Warm-ups, cool-downs, recovery jogs and walking are never nudged. TELL THE COACH ABOUT YOUR DAY The morning check-in has a new box: Anything else today? Write "long drive tonight" and the coach plans today's training around it. PICK THE SPORTS YOU DO Endurance choices are now named by sport: Run, Run & ride, Run, swim & ride. A sport you leave out is fully off. ALSO The morning check-in fits on one screen and lists only the sports you do. A changed day shows up in the app on its own. Challenge routes come from our own map, with turn prompts that name the road. A slow save no longer says it failed.

Version 4.6 gives you challenges with a story, and counts the training you did before MONS from day one. CHALLENGES WITH A STORY 34 new challenges on your ladder, each a distance from something people did: the Roman legion's march, the persistence hunt, the Hellespont. They are optional stops. You never have to do one to be ready for the next distance. YOUR TRAINING BEFORE MONS COUNTS When you sign up, MONS reads the last 12 weeks of runs, rides and swims from Apple Health. Your challenge verdict starts on day one, and distances you already cover are ticked on your ladder. A CHALLENGE COUNTS WHEN YOU COVER ITS DISTANCE Leave the route or find your own way home: if you covered the distance, it counts. If your watch reads short, it asks whether you covered it. The map shows the way you actually went. CHOOSE HOW LONG YOUR SESSION IS Starting a threshold or VO2max run, ride or swim on your Watch? Turn the Digital Crown to set its length. ALSO Every home card shows the start of the coach's reason for that session. A rest day card shows why. Yoga says which side and when to alternate. A coach note can end with the book chapter that explains it.

Version 4.5 shows you what your coach knows about you, and lets you change today when something hurts. SEE WHAT YOUR COACH KNOWS Profile now opens with what the coach knows about you: what's bothering you, any sport you've put on hold, your usual week, and the coach's paragraph about who you are. Correct any of it in a tap, or write "who you are" yourself. Tomorrow's plan uses the change. CHANGE TODAY AROUND WHAT'S BOTHERING YOU Ask the coach to swap one session, and it puts something of about the same length in its place. Or ask it to redesign the rest of the day. What you've done stays. Up to two changes a day, never on a race day. FIXES A coach note that changes updates in the chat right away. The second run of a brick now starts its distance at zero.

Version 4.4 brings your phone sessions into Apple Health, and fixes a few things. KETTLEBELLS, HILL SPRINTS AND YOGA REACH APPLE HEALTH Do the session from your phone and MONS times it from when you open it. The time is on the completion screen, and you can change it. Then the session is saved to Health, and your coach sees how long it took. A CLOCK FOR THE LOADED WALK The loaded walk now shows a clock on your phone. A line fills as you get close to your time. SIGN-IN THAT TELLS YOU WHEN IT FAILS If your account cannot be set up, MONS now says so and offers Try Again. If an account was left half-made, MONS finishes setting it up the next time you open the app. YOUR DAY IN ORDER Running drills stay right after the run on the Watch. Yoga planned after a kettlebell session no longer jumps above it. A BRICK COUNTS ITS DISTANCE On a ride-and-run day the Watch showed 0 km. It now counts the ride and the run as you go.

Version 4.3 moves your free two weeks to the App Store, and fixes a few things. YOUR FIRST TWO WEEKS, RUN BY APPLE Still free, still two weeks. You start them from the subscribe screen right after your plan is built. Cancel any time in the first two weeks and you are not charged. Settings offers Manage Subscription from your first day. THE SUBSCRIBE SCREEN SURVIVES A BAD CONNECTION If the App Store cannot be reached, the screen draws the plans and prices it remembers. No more dead end with nothing to tap. CHALLENGE DATES ARE RIGHT IN EVERY REGION Phones set to a Buddhist, Japanese or Hijri calendar read challenge days in that calendar and showed the wrong date. Home, the day sheet and the archive all read it right now. YOUR WATCH KNOWS WHEN YOU ARE TAPERING Start a run yourself in the week before a long challenge and you get the taper, not the ordinary session. KETTLEBELLS AND YOGA FIT THE WEEK YOU TRAINED Your coach knows what a long run, a threshold ride or a hard swim leaves in the body, and what each routine asks of it. The two now fit together instead of stacking.

Version 4.2 tells you when your next challenge is within reach, and trains you toward it. KNOW WHEN YOU'RE READY Home shows how close your next challenge is, right under its name: "You're ready for this", "Ready in about 6–9 weeks", or, if you haven't trained that sport lately, "A few more rides and I can say when." YOUR COACH TELLS YOU You hear once when your next challenge comes into sight, and once when you're ready for it, with what is still missing. SEE IT ON THE TREE AND THE CALENDAR Challenges you're working toward carry a small tag, like "6–9 wks" or "3–4 mo". Date one and the calendar opens on the day you're likely ready. You can still pick any day. The date is yours. EVERY CHALLENGE SHOWS WHAT IT TAKES The challenge to do first, the long session you repeat, how much you train each week, and a taper where one helps. Nothing is locked. This is what we'd recommend. YOUR CHALLENGE SETS YOUR TRAINING TIME Each morning the time dial opens on what your next challenge asks for, and weekends open on the long session. Long challenges get a taper, and ultras get long sessions that grow past the old limits. ALSO Session pages lead with their name. A slow morning no longer looks like a failed one: put your phone away while your coach builds the day, and it's there when you come back.

Version 4.1 puts five places one tap away, and rebuilds the body practice. FIVE PLACES, ALWAYS ONE TAP AWAY Today, Challenges, Coach, Calendar, Profile. A bar at the foot of the screen replaces the icons that used to sit on the map. Today is unchanged: the map, your next challenge, your readiness, the day's sessions. Challenges has its own room, with the map and the full ladder behind one switch. The calendar is a page, not a sheet. Your coach has a room too, and a note from the coach lights a dot on the door until you have read it. A REAL RUN, RIDE AND SWIM BEHIND EVERY SESSION Runs open on a runner crossing bare rock at dusk. Rides open on a rider on a gravel road between open fields. Swims open on a swimmer in dark open water. A ride no longer looks like a run with a bike word on it. SEE THE SESSION THROUGH TIME Every clocked session draws its heart-rate profile, minute by minute. Tap any block and its dose, its band and the coach's words for it appear beneath. Drills expand into their teaching. A shorter photo header leaves more room for the guidance. THE PLANNING SCREEN STAYS AWAKE Planning a route now counts the wait out loud and tells you what the planner is doing. You can stop it at any moment and keep your start and finish. Leaving the app mid-plan is safe. The route finishes anyway and is waiting when you come back. A TRIATHLON, A SWIMRUN OR A BRICK, PLANNED AND DRAWN Mixed challenges plan again. You draw the swim on the same map you chose the water on, and the ride and run plan from where you come out. On the map each leg is its own line: the active one in orange, the rest in white. On the wrist a brick shows your heart rate, your time and distance against the leg, and Switch to run when the boundary is near. KETTLEBELLS, REBUILT AROUND WHAT FORCE DOES Six sessions instead of thirteen. Three build power: force forward, in rotation, upward. Three build structure: force you refuse. No swing-in, no carry-out, no warm-up. You ramp into the first set and every set after is full effort at full rest. Three new movements: the Cossack squat, the heels-elevated squat and the rotational clean. YOGA, REBUILT AROUND WHAT IT BUILDS Five long sessions become two. Range lends you range, then makes you work in it. Balance moves the ground under you. Seven new shapes, including the first one in the practice that asks your neck to work. The do-nothing sessions are gone. On a day your body cannot train, the answer is rest, and the coach says so. SWIMMING GETS ITS TWO MISSING SESSIONS A Threshold Swim and a Sprint Swim. Swimming now carries the same four intents as running and cycling. ASK YOUR COACH ABOUT THE SHAPE OF YOUR MONTH Ask what you have actually been doing and the coach reads the last four weeks, every session, every sport. It says plainly when one kind of work has crowded out another. It remembers what it told you. And it no longer counts a session you did on your watch as one you missed.

Version 4.0 is the Challenge release. PICK YOUR CHALLENGE, THEN SAY WHERE Sixty challenges, from a 5 km run to a full-distance triathlon and beyond. Choose one and MONS already knows the sport and the distance. The only thing left is where. Set your start, set your finish, and it draws whatever it takes to hit that distance: a loop, an out and back, the long way round. THE LADDER SHOWS WHAT YOU HAVE LEFT The whole catalogue is one chart, scrolled sideways, every path on it. Pick anything and it lights the route to it, and that route is what you still have left. Finish a marathon and the 5 km, 10 km and half beneath it are settled too. Nothing is locked. Any rung is yours to take today. CHALLENGE DAY IS THE WHOLE SCREEN On the day, home is your route on satellite and one instruction: start it on your watch when you are ready. Tap the map and it follows you round, covered ground white, what is left orange. ROUTES ON OUR OWN MAP Land routes are planned on MONS's own copy of the road network, so a loop is a real circuit instead of a route padded with dead ends. Every land route draws what it climbs, with the metres of ascent beside it. Turn instructions survive the trip to your wrist now, and it only buzzes for turns you actually have to take. YOU DRAW THE SWIM Place a point where you get in, one for every turn, one where you get out. MONS measures the line and tells you live what it reaches. A swim round a cape, round an island, or back and forth along a coast is something you simply draw. EVERY SESSION OPENS THE SAME PAGE Runs, rides and swims now open the page kettlebells and yoga always did: the whole session on one screen, in the order you do it. No more swiping past the teaching to reach the workout. Your drills are the first leg of the run itself, and your watch hands over from the drills to the run on its own. THE COACH TALKS YOU THROUGH THE WARM-UP Your warm-up and cool-down carry the coach's words now, not just a label. Start slower than feels necessary. Slow right down at the end, but keep running. On a threshold or interval day that is the coaching for every block, not only the hard one. YOUR NORMAL IS YOURS, NOT LAST WEEK'S Your heart-rate variability, resting heart rate and sleep used to be judged against the last seven nights. Seven nights is not a person. Dig yourself into a hole for a fortnight and the app quietly decided the hole was normal, and called you unusually fresh in the middle of your worst stretch. It now knows what normal looks like for you, and it can finally tell you when you are down. READINESS OPENS YOUR DAY The page of charts is gone. Your readiness score sits beside Today, and the whole row opens the same check-in. How you are and what you are doing today are one question, so they are one tap. AN EASY DAY IS NO LONGER A HARD ONE Twenty minutes of yoga after a kettlebell session was counted as a two-a-day, the same as an hour on the bike. A hard day is now measured by what it cost, not by how many things you did. START ANYTHING FROM YOUR WATCH Some days you just want to go. The last page on your watch is On your own. Tap it, pick Run, Ride or Swim, then the kind of session in the coach's own words. The work counts. YOUR COACH STARTS TALKING The coach was built to write to you once a discipline had banked enough to say something new. It never did. That is fixed. It reads your riding now too. CYCLING IS A FULL TRAINING PARTNER A long ride counts as your long session. Hard rides are due as bike work when your mix calls for it, not only when your legs cannot take a run. THE TIME YOU GIVE IS A RANGE The dial says what it means now: 45-75 min. Drills, yoga and strength count inside the hour you gave, not on top of it.

Adventures. Pick a distance you want to go and do — a 10 k, a half, a mile in open water, a hundred miles — and MONS draws you a real route for it and puts the day on your calendar. Every distance in your list opens a map now, including the swimrun, brick, triathlon and duathlon days, which are planned leg by leg. (They used to be called challenges. One name for one thing.) You no longer have to finish where you started. Set your start, then say how the day ends: back where you began, near parking, or near public transport. MONS goes looking for real car parks, trailheads, stations and stops at the right distance from you, and routes to the one that keeps your 20 km a 20 km. If there is nothing out there, it says so rather than quietly handing you a loop. Your routes go somewhere, and they know the ground. Adventures come back named — Helsinki Parks & Beach Loop, not "the planned route" — because MONS looks up the parks, forests, lakes, beaches and viewpoints within reach of your start. It also reads how green each direction is, and how much of the paths that way are trails rather than streets, and heads for the green. Swims get a course too, and can cross to the other side. Out from a bank and back, or across to the far bank — found by walking the map across the water, so the line is water the whole way. Ask for a crossing that is not there and you will be told, not stretched round the bay. A planned swim starts as open water on your Watch. No pool question. Tap the day on your calendar and the map opens. The route used to vanish the moment you accepted it. Now the day carries its distance, and tapping it shows the route, where it starts and where it finishes. The morning check-in can wait. Swipe it away and you are on the home screen with everything working. Today then says what is actually true — "Today is waiting for you" — instead of showing a workout nobody designed. Tap Today whenever you are ready. It asks in half hours now, and goes up to four. Eight stops on the dial instead of twelve, and the aerobic ride goes to four hours with it. Your coach can finally see what you have done. The furthest you have ever gone in each sport now reaches the coach, alongside the recent month it could already see. It changes how you are spoken to, not what you are given — how far you go today is still decided by what your body has absorbed lately. Recovery decides when less is stronger. Your morning time is still the target, but unused minutes no longer manufacture training. A shorter day, a restorative practice or full rest is a real coaching decision now, with the reasoning attached. Kettlebells and yoga are part of the day again. Rules meant to stop two hard sessions landing together had quietly taken body work off the table on short mornings. An hour holds a shorter ride and a full practice, and it always did. The coach's workout is the workout you get. We were trimming what the coach designed to fit your window — your ride length was the smaller of what the coach chose and what you typed. That is gone. The menu is filtered before the coach sees it; once it answers, the answer is what you get. Swims and rides get their own yoga. Five minutes on the pool deck after a swim, standing and barefoot. Eight minutes after a ride that never stays still. Those minutes are reserved before your day is designed. Phone and Watch stay on the same day. Your Watch asks the phone what today is instead of keeping this morning's list, and a session started on the wrist now shows on the phone. Fixed: after a swim or a ride, the Watch result screen said "Run Complete".

Your workout card now tells the whole story. Heart rate on every discipline that records one, pace spoken the way each discipline speaks it — minutes per km for a run, speed for a ride, time per 100 m for a swim — and total ascent wherever your watch measured it. The shared image carries the same numbers as the card. Put your own photo behind the share. Tapping Share opens the card first, so you see exactly what goes out before anything leaves the phone. Pick a photo from your library, drag to move it and pinch to zoom until it's framed, and your route still draws over the top. Choosing a photo doesn't give MONS access to your library, and nothing is uploaded. The mix sliders show what the coach is actually doing. Near a race the coach leans your endurance mix toward the discipline you're racing. The sliders now sit where your training actually is, with the reason beside them — and moving any slider makes it yours again and ends the lean. The bike is a real training discipline. Four cycling workouts instead of one: an easy ride, a threshold ride, a VO2max ride and a sprint ride, each with a full article on what it trains. Your heart-rate targets on a bike sit below their running equivalents on purpose, and a long ride now counts as a long session. The short yoga sessions run on a clock. The five- and eight-minute flows attached to your runs and lifts are timed now, and the watch counts them down — a hold taps once with five seconds left so you can change sides with your eyes shut. Those minutes count toward your morning, so the coach budgets the rest of the day around them. Your running charts and your coach read the same measurement. One reading, the coach's, so a chart can't tell you you're improving above a note saying nothing has moved. It waits for six comparable runs before calling a direction, which is the honest version. The time you set in the morning is the session. Say you have 90 minutes and the day comes in around 90 — filled out with sensible easy work, never a longer hard workout. A yoga day is now always one of the long practices, not a short flow that belongs attached to something else. Fixed: a ride's full-screen session page was headed "YOUR RUN". It now names the discipline it's showing.

You set how easy training is split. Three sliders — run, swim, bike — in Settings and when you first set up. Easy runs, swims and rides all count toward the same easy volume, so the coach no longer owes you a fixed number of swims or one bolted-on ride. Zero a discipline if you don't do it. Near a running race the coach may temporarily lean the mix toward running, and you'll see why.

Cycling joins the method. Easy aerobic rides — 30 minutes to two and a half hours — when your engine has room but your legs don't. One ride a fortnight, added rather than swapped for a run. Switch it off in the morning gate if you haven't got a bike. A card for every run and open-water swim. The route you covered, how far, how long. Share it if you want — Messages, Instagram, Photos — a clean image of what your body did. Your location never leaves your phone. Challenges on your calendar. Stamp a 5 k, 10 k, half, or mile swim on any future day. It's not a race — you decided to go do the distance. Days you've finished are marked Collected. Miss it and it clears quietly. Your workout is saved the moment you stop, not when you rate it. If the watch dies between the finish and the effort question — common after a swim — charge it, open the app, and the session is still there with everything the watch measured. Three long yoga sessions for the days your body says no. Deep holds when you're stiff, supported breathing when you're flat, legs-up-the-wall the evening after a long run. Your watch runs the clock on all three. Swimrun race day is a race day now. It opens, starts and finishes like any other session — no ordinary morning gate, no long run landing on top of it. Finish it and recovery starts properly.

Finish on your watch and it's saved. Your phone used to have to be opened before a watch-tracked workout was really recorded. It now reaches us on its own, usually within seconds of you finishing, with your phone still in your bag — which means your coach is never a day behind. Yesterday's long run is counted before you design tomorrow's session, not after. Two proper yoga sessions, and your watch runs the clock on them. Twenty-four minutes each, standalone, and real work — for the days training falls through and there's no kit, no pool, nothing to lift. Your watch counts each shape down and moves you on with a double tap you feel without looking. The ring around the screen is the whole session: one slice per piece of work, so a glance tells you how much is left. Every other yoga routine stays yours to pace. Every exercise teaches you now. Swipe up on any kettlebell movement, drill or yoga pose and the lesson takes the whole screen — one photograph per step, the one cue that matters underneath, what to watch out for at the end. All 66 movements have one. Ask without leaving the move. A question box rides the bottom of every lesson: type "this slams my wrist" and the answer appears over the photograph. Home works the same way now — the coach answers in place, with no chat screen to be thrown into. Your coach writes to you now, instead of waiting to be visited. Swim five times and it writes about your stroke; every Monday, about how your week recovered. It turns up in your conversation the way a message does, and every note ends with the numbers behind it — a claim you can check, not a verdict you have to trust. Tell it your foot hurts once. Switch running off in the morning and it stays off until you switch it back on — and your coach plans around the spell instead of reading every morning as a fresh coincidence. Yoga asks how it felt. One question after each session — smooth or tight — and your coach reads the answer as chains rather than parts: tight hamstrings travel with a tight low back. Whichever line runs tightest reaches the coach that designs your day. Swim in open water, measured properly. The watch asks where you're swimming and uses GPS in a lake instead of counting walls that aren't there. Your runs get maps too — the permission was declared wrong from the start, which is why no run of yours has ever had one.

Every exercise teaches you now. Swipe up on any kettlebell movement, drill or yoga pose and the lesson takes the whole screen — one photograph per step, the one cue that matters underneath, what to watch out for at the end. All 66 movements have one. Ask without leaving the move. A question box rides the bottom of every lesson: type "this slams my wrist" and the answer appears over the photograph. Home works the same way now — the coach answers in place, with no chat screen to be thrown into. Your coach writes to you now, instead of waiting to be visited. Swim five times and it writes about your stroke; every Monday, about how your week recovered. It turns up in your conversation the way a message does, and every note ends with the numbers behind it — a claim you can check, not a verdict you have to trust. The five pages behind your readiness score are one page of charts. Recovery, running, swimming, kettlebells and yoga in a single scroll. Yoga asks how it felt. One question after each session — smooth or tight — and your coach reads the answer as chains rather than parts: tight hamstrings travel with a tight low back. Whichever line runs tightest reaches the coach that designs your day. Swim in open water, measured properly. The watch asks where you're swimming and uses GPS in a lake instead of counting walls that aren't there. Your runs get maps too — the permission was declared wrong from the start, which is why no run of yours has ever had one. Kettlebell routines run as circuits, and every routine has a plain name: Power · 01, Structural · 01.

The redesign reaches your wrist, and everything got faster. The watch reads like the phone now. The last screens still wearing the old look — a blue glow in the corner, a different typeface per sport, orange buttons everywhere — now speak the app's voice: one typeface, calm titles, and orange only on the thing you press. Your day scrolls over the same ridge-at-dusk photograph as the phone's home screen. Once a workout starts, the screen goes pure black — on the watch's display, black pixels are off, which is battery you keep for the run. The Skip button is gone from the watch. Skipping isn't a decision to make from the wrist mid-day. A workout you don't get to is marked skipped automatically when the day ends, same as before — the button just no longer tempts you at 9am. Opening a run reads like a page from the magazine. It used to be a grey box of segments floating mid-screen. Now it's a proper session sheet: the workout's name set large and light, the coach's one-line "why today" beneath it, and a thin bar that draws the whole session in proportion — a long dim stretch for easy running, bright stripes for the hard work — so an interval day and an easy day look different at arm's length. The swim opens the same way. The app opens noticeably quicker. Launch used to mean about twenty separate questions to the server, most asked one after another. The redundant ones are gone, the rest are asked all at once, and the server now runs in the same city as its database. Your morning check-in comes back sooner for the same reason. No signal, no empty screen. If the app opens somewhere with no connection, it shows the most recent plan it has instead of a blank page. And your batteries last longer: the phone stopped re-sending today's run to the watch when nothing changed, and background health checks stopped re-reading a day that was already settled.

A new look, and a coach that asks better questions. The app has been redrawn. The boxes are gone — your workouts, your settings, your coach's office are now separated by a hairline and a lot of space, like a page rather than a stack of cards. One typeface instead of four arguing. One dark blue all the way down, from the launch screen to every sheet. Orange now means one thing only: something you can touch. Everything else says what it means through size and brightness. Tell your coach what today actually allows. The morning check-in used to ask one equipment question — is a pool available? — as if swimming were the only thing a day could take away from you. Now running, kettlebells, swimming and yoga each have their own tile: tap what you can't do today and the day is designed around what's left. No reason required, no injury to report. And it's about today only — everything comes back tomorrow, so a day without your bells doesn't quietly become a month without strength work. Your run on the watch, redrawn around your heart rate. The thin progress bar is gone. Every segment of today's run is drawn as its own arc the moment you start, so one glance tells you what's done, what you're in, and what's coming. Every part of the run now has an opinion about your heart rate — green is right, red means ease off, blue means pick it up — so easy stays genuinely easy. Fewer colours, stronger haptics: you can leave the screen dark and run. Your hard runs spend their time on the hard part. An hour-long threshold session used to be seventeen minutes of warming up and twelve of cooling down. The warm-up is now a steady twelve minutes plus four strides, the cool-down five, and everything else goes to the work — same hour, ten more minutes at threshold. Intervals ask for a number of reps rather than a number of minutes, so the session length follows the work instead of squeezing it. Your schedule is a calendar now. Scroll it like any calendar you already know, tap a day, and say what it holds — a long run, a swim, a rest day, or your race. The "every week" switch means the same choice can apply to that one date or to that day from now on, so your long run finally has a day you picked and you can move it whenever you like. Your races live on the same calendar and are fully editable: move the date or change the distance and race day is rebuilt to match. The time you tell us is now a real limit. Say 60 minutes and you get a 60-minute session. Easy running is one effort spanning 30 minutes to two and a half hours, and every length in between is a real session. Your long run builds from your recent running rather than dropping you at 90 minutes on day one. Your effort targets moved to where your body actually changes. Easy runs get more room at the top. Threshold runs are honest now, and they'll feel harder — the old band sat below the point where the effort starts to bite. Running volume is counted in minutes, the unit we prescribe in, so your easy running finally looks the size it is. Kettlebells and swimming get real coaching. Kettlebell sessions are measured in the sets you actually did rather than an estimated clock. Your swims record how far you went, and your coach can see whether your stroke holds to the end. Both have their own page in the coach's office. Also: your morning check-in now reads how much you moved yesterday alongside sleep, HRV and resting heart rate. Sign-in and setup are shorter. The home screen has been rebuilt, and several card buttons that looked tappable but weren't now work.

Your coach now designs each day from scratch — not just a run. Weighing what your training block still owes against how you're recovering and how much time you have, it can give you a kettlebell day, a swim, a yoga session, or a two-in-one (an easy run plus a kettlebell block). A rough night eases the day down to gentle movement instead of a blank page; a real rest day comes when you pin one or you're properly unwell. Change your answer at the morning gate — less time now, no pool after all — and the whole day truly re-plans, even after you've already trained part of it. Your runs now come in four clear efforts. Instead of a dozen overlapping labels — tempo, steady-state, cruise intervals, marathon-pace, fartlek — every run is one of four: aerobic, threshold, VO2max, or the long run. The name tells you exactly what today's run is for. The variety still comes through — strides on an easy day, marathon-pace segments inside a long run — layered on, not left as separate workouts to decode. Your first day now works like every other day. No more pre-made "calibration run" — when you finish setting up, you design day one the same way you will every morning: tell the app how much time you've got and your coach builds the session. If you already train with your Apple Watch, it reads your recent nights and shapes day one around them from the very first session. Also: kettlebell days now carry a real length, so they're weighed fairly against your other training and stay on the day when your morning is tight.

Your morning numbers are now steady. HRV, resting heart rate, and sleep are anchored to last night — open the app at 6 or at 10 and the morning gate shows the same values, and the day you build is designed from exactly what you saw. An afternoon nap no longer muddies "last night," and the gate waits until 5 am so your night is actually complete before it reads. Midnight doesn't end your day anymore. Finish a session at 1 am and it's still on today's card, ready to log — everything before 5 am belongs to the same day, on both iPhone and Apple Watch. Running efficiency reads true on hard sessions: the watch now records your working-block heart rate, so threshold and VO2max charts pair your reps' pace with your reps' heart rate — not a whole-run average cooled down by the easy parts. Plus: the Complete button on run previews no longer hides behind the Dynamic Island, and a refreshed brand navy throughout.

Genuinely swim-heavy swimrun training Turn up swimming (or add a swimrun race) and your weeks shift real aerobic volume from road to water — including alternating long-run/long-swim weekends at the top setting. Training that reads your recovery Your daily session now factors in how your body actually responds after hard efforts. If you're still flat two days after a long run, an easy day that lands there stays genuinely easy. It learns quietly in the background and sharpens as you bank more weeks. A coach's office worth opening Swipe your home card between Recovery and Running. The new Running tab is built around your three engines — Aerobic, Threshold, and VO2max — each with a pace-vs-heart-rate chart, cadence trends, and your aerobic efficiency over time. When the line rises, the same easy pace is costing you fewer beats: your engine is getting stronger.

Your day now starts with a 3-second check-in — tell the coach how much time you have and whether you can reach a pool, and it builds today around your answer Home shows how you're doing, not just what's next — a Coach's Office with your readiness and the weekly training volume you can absorb

Your coach now trains off your real recovery signals (HRV, sleep, resting heart rate) instead of a rolled-up score, and every workout — strength, yoga, running, swimming — now saves to Apple Health. Yoga and kettlebells also got fully rebuilt with named routines.

Yoga is now the MONS Method: six purposeful flows — pre-run mobility, post-run reset, and standalone practice — auto-routed to the right moment.