In three places. The Fitness app on your iPhone shows each run in detail. The Health app shows long-term trends such as VO2 max and resting heart rate. What neither shows is what your runs add up to over weeks, and for that you need an app that reads Apple Health.
What can I see in the Fitness app?
Open the Fitness app on iPhone and tap a workout. For an outdoor run you get splits, the route on a map, pace, and heart rate. Tap Show More next to Heart Rate to see the time you spent in each zone. On recent watches you also get cadence, ground contact time, vertical oscillation, stride length and power.
This is the place to answer “how did that run go?”.
What can I see in the Health app?
Open Health, tap Browse, then Heart. You will find Cardio Fitness (Apple’s VO2 max estimate), resting heart rate, heart rate variability and cardio recovery, each with charts over weeks, months and years.
This is the place to answer “how is my body changing?”. You can also export everything from your profile picture, under Export All Health Data, though the file is large and not made for reading.
What is missing?
The view across runs:
- How much am I doing? Apple’s Training Load compares your last week with the previous four and gives you a label. It does not show how your load has built over months.
- At what intensity? You can see zones for one run. You cannot see how your weeks split between easy and hard.
- Am I getting faster? The Fitness app lists runs one by one. It does not put every run on the same route side by side.
- Is my form changing? You can see ground contact time for a run, not how it has drifted at the same pace over a season.
What should I look for in an app?
- It reads Apple Health directly. No uploads, no exports, and it works with the runs you already have.
- It explains, not only charts. More graphs of the same data do not help. A sentence about what to do next does.
- It is clear about your data. You are handing over health data and GPS routes. Read what is stored and whether you can delete it.
What does Kiiro show?
Kiiro reads your workouts from Apple Health and answers five questions:
| Question | In Kiiro |
|---|---|
| Am I doing the right amount? | Training load: acute load, fitness level, load balance and a status |
| At the right intensity? | Heart rate zones: time in zones, intensity, trends |
| Is it working? | Route comparison and VO2 max trends |
| Am I recovering? | Resting heart rate, HRV and heart rate recovery |
| Am I running well? | Cadence, ground contact time, vertical oscillation and power for each run |
It is free. See what is included.
Related questions
- How do I compare runs on the same route with Apple Watch?: Apple Watch has Race Route, which lets you race your last or best time on a route you have run before. To look back at every run on a route, you need an app. Here is how both work.
- What does Training Load mean on Apple Watch?: Apple Watch Training Load compares your last 7 days of workouts with the previous 28 and labels the result from Well Below to Well Above. Here is how to read it and what to do about it.
- What is a good cadence, ground contact time and vertical oscillation?: There is no single good value. All three depend on how fast you run, your height and your build. Here are typical ranges for recreational runners and how to use the numbers from your Apple Watch.
