Activities

The Activities tab#

The day and the activity score#

The top card ("Today's activity", "The day's activity" on a past day) shows steps, distance and active minutes against your goals, and a 0 to 100 activity score. A tap on one of the seven small bars shows that day. Goals are your personal daily targets where we have them; otherwise 8,000 steps and 25 active minutes.

The score is the mean of two shares, each capped at 100%: steps against the step goal, and the day's active minutes against the minutes goal. If one of them is missing it is left out, not counted as zero.

The day's active minutes are the larger of what your device reported and the minutes of that day's moderate or harder workouts, never their sum (see Active minutes). If your device wrote no minutes at all that day, a workout can only raise the score: it is the better of the steps alone and the mean of steps and workout minutes.

The period, the filter and the four tiles#

Under the heading "Over a period" a switch sets the window for the whole lower part of the tab: 7, 30, 90 days or a year. The button "Filter" picks one or more sports (it applies to the cards built from sessions, and it clears when you change the period; "Clear filter" resets it). Four tiles sum up the window, counting only sessions that count:

• Sessions: the number, with the sport you do most.
• Time training: total time, with the mean length of a session. Overlapping sessions are counted once.
• Active days: days with at least one counted session out of the days in the window.
• Load vs. usual: your training load against your habit, see Training load. On a past day it reads "Load vs. usual that day". It shows "Building" until there is enough history.

The cards#

The tab holds these cards: the session list ("Activities, last 7 days" and so on), "Body load" (an estimate from your mix of activities, not a measurement), "Training load" (see Training load), "Coach" (today's guidance with its inputs), "Activity distribution", "Time in zones", "Activity vs. recovery trend", "Intensity minutes" (or, for Fitbit with Active Zone Minutes, "Active Zone Minutes"), "Movement overview" and "Energy expenditure". Cards that have nothing to show hide themselves, and a pair whose partner is hidden takes the whole row.

The session list#

The list shows the newest 5 sessions of the window and a button "Show all activities". The page loads at most the newest 400 sessions of a window; if there are more, the list says "Showing the 400 most recent sessions in this window; the summaries above count all of them." The summaries (tiles, distribution, zones) are computed over the whole window.

Each row shows the sport, your own name for the session if you gave one, date, start, length, what was measured, an intensity pill with the zone (for example "Moderate Z3") and a ring with the points.

What counts as a session#

A row is a session when none of the checks below throws it out. The checks exist because watches and phones sometimes file things that are not workouts.

• Length. At least 60 seconds, by the longer of moving time and elapsed time. The length used everywhere is the moving time when the device recorded one, otherwise the elapsed time (a stationary session such as strength training stores zero moving time on purpose, so its elapsed time is used).
• At most 16 hours.
• A plausible speed (below).
• A real run. A run with an average pulse under 90 bpm is not a run, unless it covers at least 1 km at 7 km/h or faster.

Speed is judged over moving time, only for sessions of at least 10 minutes with a distance. A sport done slower or faster than it can be done is a detection by the wrist, not a session. The lowest speeds allowed are 1.5 km/h for walking, 4 for running, 5 for cycling and e-biking, 1.0 for hiking, 0.4 for swimming, 1.5 for rowing, 3 for skating and 2 for skiing. The highest are 16 km/h for walking and hiking, 25 for running and 10 for swimming. A session that carries an average pulse and has under 4 hours of moving time is not judged by speed at all, because an indoor ride on a watch without GPS genuinely reports a tiny distance and the pulse shows the effort was real. For walking, running and hiking a distance that gives fewer than 0.25 m per step (with at least 100 steps) is not used as that session's distance; the session itself stays.

Sessions that overlap on the clock are counted once in time totals and in the load.

Rows that stay in the list but are not counted#

Such a row stays visible, dimmed, with a label, and you can delete it. The labels are:

• "Not counted · duplicate": the same workout arrived from two sources. We count the longer record and mark the other.
• "Not counted · under a minute".
• "Not counted · unverifiable": the speed check above.
• "Not counted · over 16 hours".
• "Not counted · run at a resting pulse".

Intensity, points and energy#

The intensity word ("Low", "Moderate", "High") comes from the zone of the session's average pulse, or from power if the session has it (see Heart-rate zones). It is not shown for a session without pulse and without power.

The points (0 to 100) are a single comparable number for how much a session was. We take the session's length in minutes times a weight for its zone (zone 1: 0.50, zone 2: 0.62, zone 3: 0.78, zone 4: 0.92, zone 5: 1.0; 0.62 when there is no zone), and run it through a saturating curve: points = 100 × (1 - e^(-minutes × weight / 45)). They are not a health score.

In the row tooltip and at the foot of the session sheet you also see the kind of session and a quality word: "Cardiovascular", "Muscles", "Endurance", "Active recovery" or "Everyday activity", and "Highly positive" (80 points and more), "Positive" (50 and more) or "Neutral". Recovery-class and everyday sessions, and sports the app does not model, are always "Neutral".

Energy shows the device's calories when it sent a believable number (more than 0 and under 10,000 kcal). Otherwise we estimate. With an average pulse of at least 90 bpm and your weight, age and sex in the profile, we use the Keytel formula, which is a published regression of energy against heart rate. For men: kcal per minute = (-55.0969 + 0.6309 × pulse + 0.1988 × kg + 0.2017 × age) / 4.184. For women: (-20.4022 + 0.4472 × pulse - 0.1263 × kg + 0.074 × age) / 4.184. Without those, or at a lower pulse, we multiply a MET value for the sport by your weight and the hours. The sheet marks the number "estimate" or "from device".

Naming the sport#

A session the device did not name, or one we cannot read yet, appears as the unnamed "Workout". Under it the app asks "What sport was it?" with three one-tap choices (your most frequent sports first) and "Another sport". Your choice is saved as your own entry and the sync never overwrites it. The sport vocabulary has well over a hundred sports in a few dozen families; spellings from different devices (run, jog, treadmill) are folded onto one sport. A generic workout named "Sauna" is understood as a sauna and is then not training.

Adding, editing and deleting a session#

"Add session" opens a form: sport, name (optional), date, start, length in minutes, average pulse, peak pulse, energy. The limits are: length 1 minute to 16 hours, pulse 30 to 230 bpm, energy 0 to 10,000 kcal, a date that is not in the future, and a peak not below the average. If your new session overlaps a stored one, the app asks "Replace the stored one?" with "Replace", "Keep both" and "Cancel".

Values you type are remembered as yours and the sync never writes over them. Saving rescores your days from the earlier of the old and new date. A session you type in has no minute-by-minute pulse record, so it has a zone from its average pulse but no minutes in zones.

Deleting is one tap on the bin or "Delete activity" in the session sheet. The row disappears at once and an "Undo" stays for a few seconds. Deleting leaves a marker so the next sync does not bring the session back.

One session in detail#

A tap on a row opens the session sheet.

Heart rate and time in zones#

The panel "Heart rate over the session" draws the pulse over time with the zones behind it, the average (Ø) and the highest beat. A break longer than 2 minutes in the record is drawn as a break, not as a line across minutes nobody measured. Under the chart a strip shows the zones over time. Below are the tiles Average (with "% of max", a share of your maximum, not of the reserve), Peak and, when the device sent it, Lowest. A value you typed is marked "entered by hand".

"Time in zones" lists the minutes and share in each zone, counted beat by beat from the stored record. If the whole session was below zone 1 it says "The whole session was below the zones". A session with only an average pulse shows "Zone of the average heart rate" instead. How the zones are cut: Heart-rate zones.

Against your own average, and the morning after#

"Against your own average" compares the session with your other sessions of the same sport in the 90 days up to it (the session itself excluded), each figure over the sessions that recorded it (the count is shown as ×N). "The morning after" shows the next morning's HRV, resting heart rate and recovery next to your own average from the days before. It says what followed, not what the session caused: one night carries a whole day's other inputs.

The route map#

The route map is part of Premium and is off until you switch it on. Turn it on in Settings, section "Workout route map", or from the card "Route" in a session of yours that has a route: "Turn the route map on". While it is on, your account keeps the routes of workouts recorded with GPS. Routes arrive with the next sync, usually within the hour, and we can add those of the last few days; a session more than five days old is told that its route will not come.

What is kept: the route is simplified to at most 1,500 points that stay within 4 meters of the line you really went. Turning the map off in Settings deletes every route kept in the same step. When Premium ends, we turn the map off and delete the routes kept. A free account is told a route exists and is sent no point of it.

The line on the map takes the color and width of the heart-rate zone of the pulse at that point: the pulse is smoothed over half a minute (15 seconds either side) and a stretch shorter than 20 seconds takes the zone of its neighbour, so the line does not flicker. Turquoise marks stretches where the device measured no pulse. Chips under the map show the zones in the route, and a tap on a chip lights those stretches. "Enlarge the map" opens it in its own window: drag to move, two fingers or the wheel to zoom, a tap on the line shows the time from the start and the pulse there. Top right switches the map between four sets (Outdoor, Basic, Aerial, Winter). The map tiles are loaded from Mapy.com (Seznam.cz) for the part of the map you look at. More on where data live: Privacy and data.

Blur around the start and finish#

A route often starts and ends at home. So the area around both ends is hidden by default with the switch "Blur the area round the start and finish", and we cut it out before anything is sent to your browser, so a screenshot cannot give the address away. One switch covers both ends, and one setting covers all your routes. With the blur on, a slider "Radius" appears: 100 to 1,000 m in steps of 100, and 300 m until you pick another. It is saved shortly after you stop moving it.

The hidden circle is deliberately not centered on your door and is drawn larger than the radius you pick, so the true start or finish cannot be read from the circle's middle, and it always lies at least the chosen distance inside the edge. Every route from one home draws the same circle, so several routes together do not narrow it down. No part of the line is drawn inside a circle, wherever it lies: a loop that passes your door halfway is cut there too. If the whole route lies inside, the card says so ("This whole route runs inside the blurred area, so the map shows none of it; a smaller radius or the blur turned off shows it."). Start and finish markers are drawn only for an end that is not hidden. With the blur off the note reads "The map shows the whole route, start and finish included."

Activity distribution#

"Activity distribution" is a ring of your training time by sport over the window. The four sports with most minutes get a slice each; all the rest are joined into one gray slice, "Other" ("Ostatní"). Shares are rounded so that they add up to exactly 100%. The total in the middle is clock time with overlaps counted once, each slice shows that sport's own minutes, so if sessions overlap the card says so. The footer shows the number of sessions and the mean length. A tap on a sport opens a sheet with its sessions, zones and share. Tennis and table tennis, for example, get different tones so they can be told apart.

Time in zones#

The card "Time in zones" adds up the minutes you spent in each of the five zones over the window, from each session's own record. Each row opens a sheet for that zone with the sports that fill it and the five sessions with the most minutes in it. The rules, the numbers and the edge cases are in Heart-rate zones.

Active minutes and the WHO guideline#

The day's active minutes are the larger of two numbers: what your device (or phone) reported, and the minutes of the day's moderate or harder workouts. We take the larger, never the sum, because the device already counts part of a run. Where a workout sets the number, the label says "Active min incl. workouts" or "Active minutes incl. workouts". Your device's own figure is never overwritten.

The day's minutes in your device's record are lifted, never lowered, to at least what your sessions' own heart-rate records measured in the same bands as the day (from 70% of your maximum for moderate, from 80% for vigorous).

A workout is moderate or harder when:

• it is a cardio, endurance or strength sport (running, cycling, swimming, rowing, hiking, team and racket sports, HIIT, strength training and so on), whatever its pulse;
• it is a walk at an average speed of at least 1.25 m/s (4.5 km/h), or with an average pulse in zone 2 or higher;
• it is anything else (yoga, golf, housework, an unnamed workout) and its average pulse is in zone 2 or higher, which starts at 40% of the heart-rate reserve.

A sauna, cold exposure or breathwork never counts, because the heart is raised by the heat, not by work. Without a maximum heart rate the pulse rule is silent.

The card Intensity minutes shows the day's moderate and vigorous minutes as stacked bars. Its headline is the guideline equivalent: moderate minutes plus twice the vigorous minutes, because the WHO guideline counts 150 moderate minutes and 75 vigorous minutes as the same. Over 7 days it is the week's total; over 14 or 30 days it is the average week over the days that were measured. It is shown only when at least 5 of 7 days (10 of 14, 22 of 30) were measured, otherwise it says how many days were. A day whose minutes do not fit inside the day is left out and the card says so. A day without a reading is a gap, not a zero. The target is 150 minutes; if your training plan has another weekly goal, the card names both.

The guideline has no upper limit: 150 is a floor, and we never call more "too much".

Premium, energy pacing and what is hidden#

On the free plan the Activities tab is replaced by a page that says "The free plan shows today's Body Status and the safety alerts. Everything else is in Premium." Your data keep arriving and nothing is lost. In energy pacing mode (Energy pacing) the tab hides the load tile and gauges, the heart-rate zones, the activity trend, the Intensity minutes and Active Zone Minutes; the session log and the counts stay.

Frequently asked questions#

Why is a session in my list but not counted?#

It failed one of the checks in What counts as a session: under a minute, over 16 hours, a speed that is not possible for the sport, a run at a resting pulse, or a second copy of a workout that another source already sent. The row carries a label saying which. You can leave it or delete it.

Why do my active minutes differ from my watch?#

Because we show the larger of the watch's number and the minutes of your moderate or harder workouts. A watch that does not count strength training can leave a long lifting session at a few minutes, so the day reads higher here, with "incl. workouts" in the label. If the watch number is larger, it stands.

Why are the minutes in zones fewer than the length of my session?#

Beats under zone 1 are in no zone (stops, standing, walking back) and are listed as "Below zone 1". And a session without a heart-rate record has no minutes in zones at all. Both are counted on the card.

Why is there no route on my session, and how do I get the map?#

The map is Premium and off by default. Turn it on in Settings, "Workout route map", or on the session itself. Routes are kept only from then on, and we can add those of the last few days at the next sync. A session more than five days old cannot get its route. The session also needs a route from the device (GPS on).

Can others see where I live from the map?#

Only you see the map. Both ends of every route are blurred by default with a radius of 300 m, and we make the cut before the route reaches your browser. You can widen the radius up to 1,000 m. See Blur around the start and finish.

I deleted a session by mistake.#

Tap "Undo" in the message that appears for a few seconds. After that, the session is gone from the app and will not come back with the next sync. You can add it again by hand with "Add session".

Why are my calories different from my watch?#

When your watch sends calories, we show those ("from device"). When it does not, we estimate from your pulse, weight, age and sex, or from the sport and your weight, and the sheet says "estimate". Watches use their own models, so the two numbers do not have to agree.