这份指南来自应用本身，和应用一样目前为英文版，这样每个按钮的名称都与屏幕上显示的完全一致。
The Exercise tab counts your week against the guidelines and keeps the sessions, the sets and the rest days in one place. Start times a session while you train; Log records one you already did; the numbers tell you whether the week is on track.
Start here
Pick a weekly dose you will keep, and let the tab count it.
Set a weekly goal you can hold this month
Open Goals and set minutes or sessions a week. Start below the guideline if you are starting from little, because the first hour or two of weekly activity buys the most, and raise it later.
位置: Exercise tab › action row
Log every session, however short
A ten-minute walk on a bad day counts and keeps the habit's context alive. Log it with a name and a duration; exercises and sets can wait for the sessions where they matter.
位置: Exercise tab › action row
Build a routine for the sessions you repeat
The Routines chip holds checklists you run with Play: a warm-up, the lifts in order, the cool-down. A routine turns a session you have to plan into one you only have to start, which is what the habit studies say forms the habit.
位置: Exercise tab › chips under the stat card
Read the strip, then ask why
The line under the action row is one research-backed tip chosen for your own numbers. Tap Why to read the fuller finding, the studies behind it with links, and the reason this tip was picked today.
位置: Exercise tab › guidance strip
Tune the strip to you
Settings under Why sets how often the tip changes (every visit, once a day, once a week), pins it to one theme, or turns it off for this tab alone.
位置: Exercise tab › guidance strip › Why
Logging well
Name, minutes, and for strength work the sets that count.
Log strength work as sets
For each exercise, enter the sets with reps and load. The number the growth trials measured is hard sets per muscle group per week, so the sets are what let the tab and the agent count that for you.
位置: Exercise composer › exercises
Log cardio as minutes and effort
Cardio and timed work take a duration; a note on effort (could talk, could not sing) is enough to tell moderate from vigorous, which is the distinction the weekly guideline is written in.
位置: Exercise composer
Fill a missed day from the list
The plus on a day in the list opens the composer for that date, so a session you forgot to log still lands in the right week.
位置: Exercise tab › a day in the list
Start against Log
Start runs a timer through the session; Log writes one down afterwards.
Start when you begin training
Start opens the session with a running timer: the in-progress chip appears in the action row, the Clock pill in the sidebar and the strip above the phone islands show it, and Start reads Resume while it is paused. Add exercises as you go; the duration is written for you when you end it.
位置: Exercise tab › action row
Log when the session is over
Log opens the full form with today's date and a blank duration, for the run you did this morning or the class you forgot to time. Both paths make the same kind of entry; only the timing differs.
位置: Exercise tab › action row
One timer at a time
Only one session can run at once across the app, so a study timer has to end before an exercise one begins; the button tells you if another timer is active.
位置: Exercise tab › action row
Goals and habits
A dose goal, a strength goal, and the time-and-place habit.
Keep two goals: minutes and strength days
New goal inside Goals is prefilled for exercise. Minutes a week covers the aerobic guideline; a second goal for strength sessions a week covers the part aerobic work cannot replace, and two short sessions meet it.
位置: Exercise tab › Goals
Make the habit before making it hard
On the Habits tab, add a habit for the training slot, the same time and place each session, and tick it whether or not the session was good. Consistency in a stable context is what turned new gym-goers into regulars; intensity comes after.
位置: Habits tab
Let the routine carry the plan
Attach the session plan to a routine under Routines so the habit is only to start it. Progress one variable at a time, load, sets or reps, and keep the rest days in the routine as rest.
位置: Exercise tab › chips under the stat card
Reading your numbers
This week, Minutes and Exercises, and what the strip watches.
Minutes against the guideline
The stat card counts sessions this week, minutes this week and exercises this week. Minutes is the one to read against the guideline; the strip speaks up when the week falls well short and when no strength work has appeared in a fortnight.
Rest is a number too
The strip also reacts to ten straight days without a rest day, because adaptation happens between sessions and that pattern is the one the overtraining consensus warns about. Falling performance with poor sleep over a fortnight is the other early sign.
Look across tabs in Statistics
Statistics under Functions › Analysis puts your training beside every other aspect: What stands out lists the strongest links and drifts this period, Forecast says where the metric lands a week out at this pace, and Guidance names the aspect whose numbers are weakest.
位置: Functions › Analysis › Statistics
The agent and automations
What the agent can do with this tab, and what runs without you.
Ask the agent about this tab
Open the Agent under Functions › Analysis, or press the a key on the web, and ask in plain words: "How many hard sets did each muscle group get this week, and which one is behind?". The agent reads this tab only while the Exercise switch under May read is on, and the Context panel shows exactly what it was sent.
位置: Agent › Settings
Let it suggest, then decide
Anything the agent wants to add or change lands in Suggestions with an accept or reject on each item. Under Does on its own you can let a kind of change apply straight away; bulk edits always show a preview and keep an undo for a day.
位置: Agent › Settings
Put the routine on Autopilot
Autopilot runs the Morning plan, Evening tidy, Weekly review and Drift nudges while the app is open, each with its own time, instruction and Apply without asking switch; Add a job makes one of your own, such as a exercise check every Sunday.
位置: Agent › Settings › In the background
Get the week by email
Email automations in Settings sends a weekly or daily digest with the strongest links, drifts and goal paces across every tab, and can alert you once when something is slipping or when this tab goes quiet for three days.
位置: Settings › Email automations