Routines, your lifts, and what moves your numbers
Metrya 2.12.0 brings short reports that run by themselves. A page that shows which habits go with better or worse nights. Your own strength logger, with sets, rest timer and Apple Health. A saved snapshot of every morning. New numbers for every workout. And a softer look on every screen.
Reports that run by themselves
A routine is a short report about your own data. It looks at a period, like your last 7 or 30 days, and shows what changed, with charts and numbers. When nothing changed, it says so in one line.
You choose
Daily, weekly, monthly, after a sync, or only when you ask. Run now works any time, and earlier runs are kept.
Only on a change
When a routine finds something while Metrya is open, a short banner at the top opens it. With Notify me on, you also get a notification when it runs in the background, but only when something changed, and it may come later than the set time. No news, no ping. Turning on Notify me asks for permission first; if notifications are off for Metrya, the switch stays off and offers Open Settings. The routine's When tab shows when it was last checked, and why it is waiting if last night is not in Apple Health yet.
Your model, or the rules
If you have an AI model, it writes the words. Without one, the rules on this iPhone do. Labels, numbers and sentences show in your language. The model sees only what you allow in Settings › Data Shared with AI: with Sleep off, no sleep number goes to it.
From a preset, a blank page, or one sentence
Pick the data, the question, the length and when it runs. You can change it after.
- Ask in your words: write one sentence, and the app proposes the data, the period and the schedule. The model on this iPhone reads it when you have one (Apple Intelligence or a downloaded model, never a cloud key). Otherwise the app matches the words. You check everything in the editor before you save.
- Bring your insights over: turn an insight into a routine. It stays in Insights too.
- How this routine decides: a short guide in the editor and on each routine explains when you get a full page and when a period is steady. Under How this was made, each run lists every number it checked and what stopped it: too small, not long enough, or shown already. A 1-day routine now finds changes in yesterday too.
- A cleaner Text layout: each area is its own card, with the number on the right and the change in colour. The two guides now sit at the bottom of the page.
Reel, Pages, Text or Note
A Reel shows one card at a time. Tap the right side for the next card and the left side to go back. You can share its first card as an image.
Reports and routines now open from one place: Reports & Routines. You can also open Routines from New: Routines on Insights.
Log your lifts in Metrya
Metrya now has its own strength logger. Log each set at the gym, rest with a timer, and save the workout to Apple Health. Your sets, your effort and your muscles then show on Train, Recover and the workout page.
- Easy to start: tap ⊕ and pick Log strength, or one of your 3 last templates. It is also on Activity › Train.
- On Today while you lift: a card shows the workout clock, sets done, kilograms, the rest left and your next set. One tap takes you back.
- Real heart rate with your Apple Watch: start a Strength workout in the Workout app on your Watch, then log your sets in Metrya. Between sets the Watch checks heart rate only every few minutes. A Watch workout checks every few seconds. Metrya tells you this when you start, waits for the Watch workout when you finish, and puts your sets on it: one workout in Apple Health. The workout page says where the heart rate came from, and which workout your sets sit on. Not the same workout? Tap Undo and your lift gets its own.
- Your own exercises: not in the list? Create it, with its main and other muscles. Rename or delete it later in My exercises. A new name also shows in your past workouts.
- Lifting on Train: the daily load bars show your lifting part in its own colour.
- Free. Logging, rest timer, Apple Health, the Muscles card, your own exercises and 3 templates. More templates with Pro.
One set at a time
Big numbers, − and + buttons you can hold, and one tap on Set done. Each set starts from what you did last time. Supersets, warm-up, drop and failure sets are in All sets.
A rest timer with sound
It starts by itself after each set, with −15 / +15 seconds and skip. When the rest is over you hear a sound, and a notification names your next set.
Saved to Apple Health once
Rate how hard it was from 1 to 10 and add a note. If your Apple Watch or another app recorded the same workout, Metrya adds the sets to it and saves nothing new.
Everything in the logger
- About 130 lifts in a built-in list, including HYROX and CrossFit moves, or add your own.
- Templates: make one from scratch, with kilograms and reps for each set, or save a finished workout. You can edit them at any time. 3 are free, more with Pro.
- Dumbbells: enter the weight of one dumbbell or kettlebell, the same as in Hevy. The app shows it as "12 kg each".
- Circuits: for "(bench press → pull-up → curl) × 3", join the exercises into one superset. The app moves to the next exercise after each set.
- How it works: six short slides the first time you tap Log strength. Start the Watch workout first, make a template, set up a superset, log a set, then end on the Watch and save in Metrya. Open them again from How it works.
- The Advisor knows your sets: ask about a lift on its workout page, or ask the Advisor what to train next. It now sees your exercises, weights, reps and best lifts, and which muscles are still recovering. This stays on your iPhone and goes only to the AI model you picked. Pro.
- Nothing is lost: if the app closes, the workout is still there when you come back.
- Finish: time, kilograms, hard sets and new bests, before you save.
Lifting now counts
- Load: heart rate stays low between sets, so a hard lift used to look easy. A lift you rated now counts its minutes at your effort when that is higher. Train load and Recovery time use it.
- Workout page: how much load it added, which muscle groups are still recovering, and what tomorrow could lean to.
- Muscles card on Activity › Recover: the groups still recovering, with how long ago you worked them. These are estimates from your sets.
- Progress per exercise: your bests and last sessions are free; the estimated 1-rep max line is Pro.
Your sets from Hevy (experimental)
- Connect with your own key: paste your Hevy API key under Connected apps at the bottom of Train, or in Settings › Data sources › Hevy. Your iPhone reads your workouts straight from Hevy and never writes to it. It needs Hevy Pro, and this version reads Hevy API v0.0.1. You can disconnect at any time, and delete the synced sets.
- Sets on the workout page: exercises, sets and kilograms lifted, a new best when you set one, and every set with its weight, reps and RPE. Heart rate and calories still come from Apple Health.
- Experimental: Hevy sync is new. A workout, set or note may sometimes not come through or look different from Hevy, and how it works may change. Metrya never changes your workouts in Hevy.
- Your Hevy notes: the note you wrote on a Hevy workout is added to that workout's note in Metrya. A note you wrote in Metrya stays; the Hevy text goes below it.
- Progress per exercise: your estimated 1-rep max over 3, 6 or 12 months. Your bests and last sessions are free.
- Train and the Muscle Map: the Strength row adds kilograms and sets this week against your usual, and opens a 14-day map of which muscle groups you worked and how long ago.
Metrya is the main log
Lifts you log in Metrya and lifts from Hevy show in the same places. If the same workout is in both, Metrya's log counts. Your sets stay on your iPhone and in your iCloud backup.
Which habits go with better nights
It compares what you answer and log with your sleep, HRV, resting heart rate, Recovery and next-day mood, over the last 90 nights. It also tells you when there is no clear link. It shows patterns, not causes.
- Last night questions. Each morning between 04:00 and 15:00, a card on Today asks a few yes or no questions about the night that just ended. Three are on at first. Pick up to 5 of 7. Once you have answered, tap × to close the card.
- No pressure. Skip any morning. There are no reminders. If you already logged alcohol or a late meal, the card does not ask about it.
- Fair comparisons. Your answers belong to the night, not to the time you tap. Nights with no answer are left out, so a night you forgot does not count as a No.
- Also compared: caffeine, caffeine after 14:00, more caffeine than usual, travel, sunlight and feeling unwell. Sauna, cold plunge and other sessions with Pro.
Example values for illustration.
- A pattern needs 5 nights with and 5 without, and a clear difference.
- After 10 nights each with no clear difference, it shows as No clear link. Not enough nights yet shows how far each one has got.
- Tap a pattern to see both averages, the likely range of the difference and the nights behind it. If most of those nights also had something else, like a late meal, it says so.
- If you said you felt woken up, it shows how often your watch also saw more awake time than usual.
- When last night had a clear pattern, the Recovery breakdown shows it in one line.
- Your nights: a month calendar of every night you answered or skipped. Tap a night to see your answers. Open it from All nights on the page; Edit questions sits at the top.
- Answers stay on this iPhone and are included in the iCloud backup.
Open it from Reports & Routines. The questions and your top 3 patterns are free. The full list, No clear link and the Advisor using your patterns are Pro.
Every morning, saved as it was
After three mornings are saved, tap the date on Today. You see Recovery, Reserve, Sleep, HRV and Train as they were when Recovery locked.
- Saved once, by noon. Later data does not change it. Before that it says Still moving and shows the live numbers; after that, Saved that morning.
- The arrows move through saved mornings. Today is always the last one.
- Each new morning is kept on this iPhone, with no limit, and is included in the iCloud backup. Mornings from before this update are not shown.
- Without Apple Watch data on Today, the date does not open.
Activity ring, effort, training mix, strength and running
A ring for how active today has been, how hard each workout felt, whether your mix of easy and hard work is balanced, and how often you lift.
Today's activity
So far today
Activity, in Train, now has a ring from 0 to 100 for how active you have been so far, compared with your own last 60 days. It uses steps, active energy, workout load and time in daylight.
- Seven small bars show the last seven days. A day without data is an empty dot, not a zero.
- Tap the ring to see the four numbers behind it, each with your usual value. After 20:00 it shows if today was higher or lower than your last six days.
- With fewer than 8 days of data it says Learning your usual day. With wheelchair pushes on, it uses pushes instead of steps.
Effort, felt load and main benefit
- Effort, 1 to 10. Metrya uses the number you tap in Metrya first, then your rating in the Fitness app, then Apple's estimate. The How it felt card says where it came from. Fitness app ratings need iOS 18 and one tap to allow; Metrya only reads them.
- Felt load = effort × minutes, next to the heart-rate load. It counts hard lifting and circuits that heart rate often reads as easy. When the two disagree, the card says Felt hard. Heart rate read it as easy. The Advisor gets both numbers.
- Main benefit: Recovery, Base, Tempo, Threshold, VO₂max or Anaerobic, from its time in zones. Tap it to see the minutes behind it. Strength workouts are labelled Strength instead, because lifting sits in low zones between sets.
Felt load this week and Zone mix
- Felt load this week, with how many sessions you rated and how many felt harder than heart rate showed.
- Zone mix: your last 28 days as easy (zones 1–2), hard aerobic (3–4) and anaerobic (5), with one line: Balanced, Short on easy work or Heavy on hard work. Mostly runs adds an 80/20 check. With fewer than 14 days of zone data it says Building your mix.
Two rings: Effort and Time
The Training card on Today shows today's target as two rings. Effort is today's load against your target range. Time is workout minutes against the minutes range. The range is a band on each ring, rest days included, and anything above it shows in its own colour, so a long session never reads as "done" with room to spare. Under the rings the card says the range in minutes, for example "Up to 25 min" on a rest day.
Your workouts, sooner
Train now shows your last three workouts right under the chart, drawn the same way as All sessions, with a link to the full list. Workouts shorter than 5 minutes are left out here, but stay in All sessions. The seven-day strip is gone.
Today's target rings, explained
The Effort and Time rings are back on Train, above Training status. Under them you can read what each ring means, today's numbers and exactly how the range is worked out: Recovery sets the starting level, then your recent load, Reserve and Recovery time can lower it.
Recovery time, clearer
When hard effort is more than a day away, the Recovery time strip now shows 2, 3 or 4 whole days instead of the next 26 hours. Each day has its name and each night its moon, and the ready time says which day, like "Fri 09:30". A ready time late in your evening now moves to the next morning, and the Recovery line on Today no longer says "Ready to push" while your training is capped to easy. It says "Recovered · keep it easy today". The Recovery time card on Today also waits until your data has loaded, so it no longer changes or disappears a moment after you open the app.
Lifting, counted fairly
- Strength row on Train: how many days you lifted in the last 7, against the WHO guide of 2 or more days a week and your own usual. It also shows sessions, time and felt load when you rated them. With no lift this week it says how many days since the last one. It only shows if you lifted in the last 5 weeks.
- Strength label: a strength workout's main benefit says Strength, not Base or Recovery from its heart-rate zones.
- Recovery time: a lift you rate 9 or 10, in Metrya, in the Fitness app or in your log, counts as very hard and makes the countdown longer. Apple's estimate does not count, because it comes from heart rate.
- Lifting counts in your load: heart rate stays low between sets, so a hard lift used to look easy. Now a lift you rated counts its minutes at the level of your effort, when that is higher than heart rate. Train load, fitness and fatigue, and Recovery time all use it. Never both numbers at once.
Best efforts and running form
- Best efforts (free): your fastest 1 km, 5 km, 10 km, half marathon and marathon, found anywhere inside a run from its GPS route, so a fast middle 5 km of a longer run counts. The route is matched to your Watch's own distance first, so a run reads the same as in Apple Fitness. Metrya reads your runs from the last 12 months once and keeps the list on your phone. A row on Train opens the list; a run that set a best shows "Best 5 km" on its page.
- Running form (Pro): power, stride length, ground contact and vertical oscillation on each run, from your Apple Watch, with power over the run. A Watch that doesn't write a number simply hides that row.
- Pace vs heart rate (Pro): on steady runs of 30 minutes or more, how much ground each heartbeat covered against your usual, and whether your heart rate rose for the same pace in the second half.
Softer screens, and Today the way you like it
The flat background is gone. Every screen now has soft colour fields in our sage and forest tones, and the rings glow.
Colour behind every screen
Soft fields of colour that stay still while you scroll. Rings with a value glow; key cards have a faint halo in their own colour. Sleep opens on a night sky, and in dark mode the Sleep pages are navy all the way down. Light and dark both.
Five ready-made orders
Customize › Templates: Balanced, Training, Recovery & stress, Sleep & energy and Longevity. Pick one and Today reorders at once, with Undo. Move a card after and it reads "Your own order, based on Training".
The useful cards higher up
On a new install or after Reset, Stress, Last night, Timeline and Log sit right under the top. Commitments starts off, one switch away. Your own order stays as it is.
Three rings that move
The Reports card on Today shows Night, Output and Recovery as gradient rings. From Wednesday they show This week so far and compare with last week. Tap a ring to open that part. A strip of your routines sits at the foot.
Nicer faces
The five mood faces, from Low to Great, are redrawn with brows, eyes and cheeks, and the one you pick springs up a little.
Its own card
BMI is now its own card on Today, under Reports, with its own row in Customize.
A sun ring and a sun path
The Daylight card on Today is now a sun ring that fills to your goal, darker for light before 10:00. The Light balance page draws the sun's path from sunrise to sunset, with today's daylight on it at the times your watch saw it.
Where today's vitamin D came from
The Light balance page now estimates today's vitamin D, as its own number next to daylight. A small ring adds three sources: D3 you ticked in the Stack, food apps that write vitamin D to Apple Health, and the sun. The sun path shows a violet band for the hours when UV is 3 or more, when skin can make vitamin D. On days when UV stays under 3, as in winter far from the equator, the sun row says the sun is too low, and food and D3 still count.
The sun part uses the UV index, your skin type, how much skin is out and your watch daylight. The watch can't tell sun from shade, so it counts a quarter of your daylight, and minutes with UV below 3 count as nothing. It is an estimate, not a blood level. The usual target is 600 IU a day, or 800 IU over 70, and you can change it.
A timer you can step into
Starting a sauna or cold plunge now opens a full-screen scene: a wooden sauna with warm stones and slow steam, or a lake with bubbles under the waterline. It is a bright day in light mode and night in dark mode. The big numbers are easy to read from the bench. In the cold, a slow ring helps you breathe out. The pick sheet shows how many minutes you have this week, and the save card shows how close you are to the weekly goal.
More from Apple Health
Caffeine from other apps
Caffeine you log in another app that writes to Apple Health now shows on the Caffeine tracker, with its time and amount. It is added after the next sync, and the last 30 days come in the first time.
If you logged the same drink in Metrya within 30 minutes, it counts once. A dose you delete in Metrya does not come back.
Your caffeine day as a curve
The Caffeine card now draws how much caffeine is in your body through the day, with a dot for each drink, a 50 mg line and your bedtime. Next to today's total you see what is left at bedtime, and the sentence below uses the same number.
Drinks today on Nutrition
Nutrition shows how many drinks you had today, from Apple Health. The line is only there on days with drinks, and it has no goal.
Also in 2.12.0
- An afternoon nap shows on the night you woke from, the same day. It no longer waits until the next morning.
- Your day on Today shows the nap as a blue band with a Nap row. Timeline shows the same row. Tap Nap to open that night.
- A nap without a start time, saved before 2.11.16, is no longer listed on the night page.
- On the night page, the times in Vs your other nights stay on one line.
- The sleep score ring on the night page is bigger, with a soft glow, like the Night card on Today.
- The Sleep vitals chip, the Sentinel bar and the Temp dot on Today now show the same number and the same colour.
- The usual range is how much wrist temperature moves across your last 28 nights. The Temp dot is orange outside that range and green inside it. It is never red.
- With fewer than 10 nights of wrist temperature, the Sleep chip is not shown.
- Last night vs your last 28 nights shows a number on every row. A change too small to round shows your reading, like "Same as usual · 52 ms".
- Green now means the good side only. A small rise inside your normal range is grey. The percentages next to each row are gone; the bar below still shows what built the number.
- Had alcohol last night? Log it from the Sentinel page. It explains the numbers and does not change the score.
- The 14-night chart on the Sentinel page is flat and fills the card: one solid bar per night, last night the strongest.
- Recovery and Reserve now show on Today for wearables that do not write HRV to Apple Health, like WHOOP, Oura or Garmin. A night with resting heart rate counts too.
- Recovery on Today no longer changes a moment after you open the app. The week's rings on Today don't either.
- The Circadian card's legend fits on small iPhones (iPhone mini, 375 pt wide).
- The Training hub, All sessions and the workout page are now in French, German, Spanish and Polish.
- The paywall and See all 20 Pro features show Privacy Policy and Terms of Use under the price. Each link opens in the browser.
- Swipe down to close: the Recovery breakdown, the drink, caffeine, sauna and vitals sheets, the meal log, Vitamin D setup and the question library now close with a swipe down, like other iPhone sheets.
- The workout note is bigger: a taller box on the workout page and in the note sheet, with larger text. A long note scrolls inside the box, so Save stays above the keyboard.
- This week on Today: every row now says which day its number is from, Resting HR and HRV too. HRV says it is the day's average.
What is free, what is Pro
| Feature | Free | Pro |
|---|---|---|
| Routines | — | All routines, your own, Ask in your words (beta) |
| What moves your numbers | Last night questions, your top 3 patterns | Full list, No clear link, sessions like sauna and cold plunge, the Advisor using your patterns |
| Daily snapshot | Everything | — |
| Activity ring | Everything | — |
| Workout effort, felt load, main benefit | On every workout | — |
| Train | Strength row, Best efforts | Felt load this week, Zone mix |
| Runs | Best effort chips | Running form, pace vs heart rate |
| Strength logger | Logging, rest timer, Apple Health, Muscles card, 3 templates, bests | More templates, 1-rep max line, 14-day Muscle Map |
| Sets from Hevy (experimental) | — | Everything (needs your own Hevy Pro key) |
| New look, Today templates, Daylight sun ring | Everything | — |
| Vitamin D today | Daylight stays free | The estimate, its three sources and the line on Today |
| Caffeine from Apple Health, Drinks line | Caffeine tracker | Nutrition (Drinks line) |
Your health data stays on your iPhone. Routines, patterns and snapshots are made on this iPhone. Metrya has no server that sees your health data, and no account. Metrya shows wellness information and patterns, not causes; it is not a medical device.
Get Metrya 2.12.0
Update from the App Store. The in-app What's New sheet walks you through Routines, Log your lifts and What moves your numbers.