Understand training metrics
Read a Progress value alongside its activity, period, and calculation. A total, an average, and an estimated one-rep max answer different questions.
Read the period and the metric
Periods and chart buckets
The current period includes today. Progress groups workouts by their local start date, so a workout crossing midnight belongs to the day it started.
| Detail range | Current date window | Automatic Running, Cycling, and Swimming buckets |
|---|---|---|
| 1W | Today and the preceding six days. | One day. |
| 30D | Today and the preceding 29 days. | One day. |
| 3M | From three calendar months before today through today. | One calendar week. |
| 1Y | From one calendar year before today through today. | One calendar month. |
| All | Available history for the analysis through today. | One calendar month. |
In Running, Cycling, and Swimming details, Previous period moves to a range ending the day before the displayed range begins. Next period returns toward the present; it does not move into the future. Changing the range returns to the current period. All does not page between periods.
Earlier periods currently omit workouts starting after the start of the final displayed day. Their totals and comparisons can be incomplete; an empty final bucket does not mean no training occurred.
A bucket groups the workouts behind a chart value. The first and last buckets can cover only part of a calendar week or month. Training Time detail uses weekly buckets.
Configurable widgets have their own Time Period and Each Bar choices:
| Time Period | Available Each Bar choices |
|---|---|
| Last 7 Days | 1 Day |
| Last 30 Days | 1 Day, 1 Week |
| Last 3 Months | 1 Week, 1 Month |
| Last Year or All Time | 1 Month |
Widget calculations and comparisons
The Running widget type offers Running, Cycling, and Swimming activities, with Distance, Duration, or Sessions. Strength widgets cover All Strength, with Duration or Sessions.
| Calculation | Meaning |
|---|---|
| Total | Add the contributing workout values. Sessions counts workouts and supports only Total. |
| Average | Add the available values and divide by the number of workouts contributing those values—not by calendar days. |
| Best | Use the largest available workout value. For Duration, this means the longest duration; for Distance, the greatest distance. It is not a rating of the workout. |
The calculation applies across the widget's whole period and separately within each bar. An average of the displayed bars need not equal the whole period's average.
Comparison offers None or Previous Period. A previous-period comparison uses the preceding date window with the same activity, metric, and calculation. Running, Cycling, and Swimming detail cards compare their distance and time totals with the preceding period. These displays show a change in distance, time, or count—not a percentage increase from zero. All and All Time have no preceding-period comparison.
Workout values
| Value | What contributes |
|---|---|
| Distance | Available recorded distances for the selected activity and period. A map route is not required. |
| Duration, Time, or Total Time | Available workout durations. Depending on the source, duration can be recorded active time or elapsed time, not necessarily moving time. |
| Pace | For running and swimming workout evidence, duration divided by distance, expressed in the displayed pace unit. |
| Speed | For cycling workout evidence, distance divided by duration, expressed in the displayed speed unit. |
| Avg heart rate | The available recorded average for that workout, not a replacement for zone durations. |
| Energy | An available recorded or imported energy value. Imports can supply active or total energy; this is not a calorie target calculated by Progress. |
| Exercises and Working sets | Exercise entries and completed working sets in a Momentum workout. These are different from the Sessions workout count. |
Pace, speed, and the additional workout facts appear where available in workout evidence; they are not extra endurance overview cards.
Strength exercise metrics
| Picker | Chart heading and meaning |
|---|---|
| Weight | Top Working Weight: the highest valid logged working-set load for an exercise in a session. |
| Volume | Working Volume: logged reps multiplied by logged load, added across qualifying working sets. |
| e1RM | Estimated 1RM: an estimated one-rep max calculated from a qualifying set's load and reps. |
The e1RM calculation uses the Brzycki formula: logged load × 36 ÷ (37 − logged reps). It uses sets of 1–10 reps. For example, 100 lb for 5 reps gives an estimated 112.5 lb. That estimate is not a measured maximum or a weight to attempt.
Consistency and heart rate
Consistency counts a local calendar day once when it has at least one completed workout. Multiple workouts on that day remain available to inspect but do not add extra training days.
- Current is a run of consecutive completed days ending today or yesterday. Record is the longest such run in available history.
- Training Rhythm and 12-Week Cadence cover the current calendar week and the eleven preceding weeks. The cadence average divides completed training days by twelve, including the current, unfinished week.
- Common Training Days uses the selected range: each weekday's completed days are compared with the occurrences of that weekday in the range. By Month also uses the selected range. The range does not restrict the Current or Record streaks.
Heart Rate adds the available recorded time in each heart-rate zone. An average heart rate and time in zones are different facts; an average alone cannot supply a zone chart.
Check which facts contribute
No Apple Health connection is required to use Momentum's own recorded history. Imported workouts contribute the facts available to Momentum.
Pace and speed require both positive duration and positive distance. Strength exercise metrics use completed working sets with positive logged reps; warm-up sets do not contribute. Loaded metrics also require positive logged load. A set of more than 10 reps can contribute weight and volume without contributing an e1RM estimate. Momentum does not substitute body weight for missing load.
Compare like with like
Check the period and activity before comparing values. Detail views do not all use the same buckets, and Weekly Momentum uses a calendar week rather than the rolling 1W range.
Partial values describe the available facts, not an extrapolated total. Comparisons can be withheld when required facts are missing in either period. In endurance details, missing current duration can also withhold the distance comparison even when distance totals exist.
Streaks and estimates describe this history. They do not measure readiness, judge a rest day, or prescribe your next workout.
Choose your next view
- Explore training analyses to find a view and its controls.
- Manage Progress widgets to change a card's settings.
- Understand Progress training data to investigate a source, partial total, or missing fact.
- Understand Weekly Momentum for calendar-week planned and completed training.