NOWOBSERVINGFITNESS OS
Now Observing Fitness · Apple Health · Oct 2 – Oct 20, 2026
Sessions
17
Training time
18.2 hrs
Distance
28.1 mi
Active kcal
7,660

This week — Week 3 · Push

MONDAY · OCT 19Upper — Heavy Strength▸
Bench4 × 5–6
Barbell Row4 × 6
Incline DB Press3 × 6–8
Weighted Pull-Up / Heavy Pulldown3 × 6–8
DB Shoulder Press3 × 6–8
Weighted Dips3 × 6–8
Lateral Raise3 × 10–12
Hammer Curl2 × 8–10
TUESDAY · OCT 20Lower — Heavy Strength + Abs▸
Back Squat4 × 5–6
Romanian Deadlift4 × 6–8
Bulgarian Split Squat3 × 8 each
Leg Curl3 × 8–10
Calf Raise3 × 10–12
Cable Crunch3 × 10–12
Leg Raise3 × 8–12
WEDNESDAY · OCT 21Full RestTODAY
THURSDAY · OCT 22Upper — Hypertrophy + Tempo Run▸
Incline DB Press3 × 8–10
Row3 × 8–12
Chest Fly3 × 10–12
Lat Pulldown3 × 10–12
Cable Lateral Raise4 × 12–15
Rear-Delt Fly3 × 12–15
Curl2 × 10–12
Triceps Extension2 × 10–12
Ab Wheel3 × 8–12
Tempo Run20–25 min
FRIDAY · OCT 23Lower — Hypertrophy / Athletic▸
Front / Heel-Elevated Squat3 × 8–10
DB RDL3 × 8–10
Walking Lunge3 × 10 each
Leg Curl3 × 10–12
Cable Adductor2 × 12–15
Calf Raise3 × 12–15
Sled Push4–6 trips
SATURDAY · OCT 24Zone 2 Long Run + Optional Abs▸
Zone 2 Long Runsteady, conversational pace
SUNDAY · OCT 25Full RestREST

Volume by type

Strength
9 · 670 min
Running
3 · 198 min
Cycling
4 · 193 min
Walking
1 · 33 min

Minutes by week

Week of Sep 28
172 min
Week of Oct 5
424 min
Week of Oct 12
382 min
Week of Oct 19
117 min

Latest sessions

CYCLINGTue, Oct 20

Cycling session

329 kcal  ·  83 min  ·  0.0 mi
Start5:53 AM
Avg HR90 bpm
Max HR133 bpm
SettingIndoor
Pace—
Distance0.00 mi
Details
WALKINGMon, Oct 19

Walking session

124 kcal  ·  33 min  ·  1.1 mi
Start5:50 PM
Avg HR86 bpm
Max HR101 bpm
SettingOutdoor
Pace30:57 /mi
Distance1.07 mi
Details
RUNNINGSat, Oct 17

Running session

1,190 kcal  ·  84 min  ·  8.7 mi
Start9:07 AM
Avg HR169 bpm
Max HR183 bpm
SettingOutdoor
Pace9:41 /mi
Distance8.67 mi
Details
RUNNINGFri, Oct 16

Running session

430 kcal  ·  30 min  ·  3.3 mi
Start5:48 AM
Avg HR166 bpm
Max HR172 bpm
SettingOutdoor
Pace9:02 /mi
Distance3.32 mi
Details
STRENGTHThu, Oct 15

Strength session

254 kcal  ·  54 min  ·  0.1 mi
Start1:40 PM
Avg HR73 bpm
Max HR96 bpm
SettingOutdoor
Pace—
Distance0.13 mi
Details
STRENGTHTue, Oct 13

Strength session

665 kcal  ·  99 min  ·  1.3 mi
Start5:59 PM
Avg HR119 bpm
Max HR162 bpm
SettingOutdoor
Pace—
Distance1.35 mi
Details
CYCLINGTue, Oct 13

Cycling session

243 kcal  ·  27 min  ·  0.0 mi
Start5:52 AM
Avg HR119 bpm
Max HR147 bpm
SettingIndoor
Pace—
Distance0.00 mi
Details
STRENGTHMon, Oct 12

Strength session

458 kcal  ·  86 min  ·  0.8 mi
Start10:10 AM
Avg HR96 bpm
Max HR149 bpm
SettingOutdoor
Pace—
Distance0.80 mi
Details
STRENGTHFri, Oct 9

Strength session

421 kcal  ·  88 min  ·  0.4 mi
Start5:45 PM
Avg HR94 bpm
Max HR151 bpm
SettingOutdoor
Pace—
Distance0.41 mi
Details
STRENGTHThu, Oct 8

Strength session

160 kcal  ·  25 min  ·  0.0 mi
Start6:27 PM
Avg HR112 bpm
Max HR155 bpm
SettingOutdoor
Pace—
Distance0.03 mi
Details
STRENGTHThu, Oct 8

Strength session

513 kcal  ·  93 min  ·  1.4 mi
Start1:54 PM
Avg HR97 bpm
Max HR141 bpm
SettingOutdoor
Pace—
Distance1.39 mi
Details
CYCLINGThu, Oct 8

Cycling session

354 kcal  ·  44 min  ·  0.0 mi
Start6:36 AM
Avg HR119 bpm
Max HR146 bpm
SettingIndoor
Pace—
Distance0.00 mi
Details
CYCLINGWed, Oct 7

Cycling session

239 kcal  ·  39 min  ·  0.0 mi
Start5:43 AM
Avg HR98 bpm
Max HR127 bpm
SettingIndoor
Pace—
Distance0.00 mi
Details
STRENGTHTue, Oct 6

Strength session

220 kcal  ·  34 min  ·  0.3 mi
Start2:22 PM
Avg HR120 bpm
Max HR163 bpm
SettingOutdoor
Pace—
Distance0.29 mi
Details
STRENGTHMon, Oct 5

Strength session

609 kcal  ·  102 min  ·  0.8 mi
Start10:24 AM
Avg HR111 bpm
Max HR159 bpm
SettingOutdoor
Pace—
Distance0.81 mi
Details
RUNNINGSat, Oct 3

Running session

1,085 kcal  ·  83 min  ·  8.3 mi
Start9:03 AM
Avg HR167 bpm
Max HR190 bpm
SettingOutdoor
Pace9:59 /mi
Distance8.32 mi
Details
STRENGTHFri, Oct 2

Strength session

365 kcal  ·  88 min  ·  1.5 mi
Start7:08 AM
Avg HR96 bpm
Max HR143 bpm
SettingOutdoor
Pace—
Distance1.51 mi
Details