Apple Health Training Report
2025-05-08 ~ 2026-06-30
Training Assessment
Estimated training load is easing: CTL is 113, down 12.4% over 30 days, and TSB is +9.9, meaning recent load is below the 42-day baseline. Thirteen workouts and 605 minutes were recorded, led by strength training, walking, and running. Sleep is 0.4 hours below baseline while HRV is higher and resting heart rate is 1.4 bpm higher, so the recovery context remains mixed or limited rather than permission to add load.
Actions
Next 2 Weeks
Priority Actions
- Maintain the current three-sport mix while noting fatigue, pain, and session quality alongside the device record.
- If increasing training, change frequency or duration first, not both in the same step.
Watchouts
- Average sleep is 0.4 hours below baseline while resting heart rate is higher; use subjective recovery before increasing recorded load.
- Cycling and yoga are historical rather than recent activities, and their recovery evidence is incomplete.
Overall Findings
- The recent 30-day window contains 13 workouts across three active exercise types, versus a 30-day-equivalent 16.3 workouts across five types in the baseline window.
- CTL is below both its 30-day and 90-day comparison points, which describes easing recorded load rather than fitness loss by itself.
- For the three active activities, next-day sleep, HRV, and resting heart rate are close to other observed days in the same 180-day window; this association still requires fatigue, pain, and performance context.
01
Load & Recovery
Evidence after higher-activity days is insufficient
Load Change
- 42-Day Load Baseline (CTL): 113 MET·min/day
- CTL 30-day change: -12.4%
- CTL 90-day change: -21.9%
- Load Balance (TSB): +9.9 · Recent load is below the 42-day baseline
- 7-Day Recent Load (ATL): 103.1 MET·min/day
- Workouts vs baseline: -3.3
- Duration vs baseline: -164.3 min
- Workout variety: 3 (vs baseline -2)
Recovery Context
- Sleep vs Baseline: -0.4 h
- HRV vs Baseline: 11.4%
- Resting HR vs Baseline: 1.4 bpm
Training Load Trend (42-day baseline · 7-day recent · load balance)
Both short- and long-term estimated load are easing, with recent load below the 42-day baseline.
Top · Training volume (left axis, MET·min)
42-day Load Baseline (CTL)
7-day Recent Load (ATL)
Bottom · Load balance (TSB = CTL − ATL)
Above 0 · Recent load below baseline
Below 0 · Recent load above baseline
Last 12 Months Training Calendar
Each cell is one day; darker means a higher recorded estimated load. Empty means no load was recorded, helping show whether training is spread out or clustered.
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Training Duration and Recovery Context Index
Recorded training duration fell while sleep, HRV, and resting heart rate moved in mixed directions.
Training Duration IndexSleep Support IndexHRV Support IndexResting HR Support Index
What do these metrics mean?
- 42-Day Load Baseline (CTL)
- A 42-day exponentially weighted average of estimated training load. It describes your longer-term personal load baseline in MET-minutes; it does not directly measure fitness.
- 7-Day Recent Load (ATL)
- A 7-day exponentially weighted average of estimated training load. It describes how concentrated the latest week has been; it does not directly measure fatigue.
- Load Balance (TSB)
- TSB = CTL − ATL. It only shows whether recent estimated load is below or above your 42-day baseline. This report does not apply absolute thresholds borrowed from other training systems.
- MET-minutes
- Unit of training load. 1 MET ≈ sitting still. Running ≈ 8.5 MET, walking ≈ 3.5 MET, strength ≈ 5 MET. A 60-minute run ≈ 510 MET-minutes.
- Recovery Context
- Combines load direction with available sleep, HRV, and resting-heart-rate signals. It is a data cue, not a direct measurement of recovery or permission to add volume.
02
Traditional Strength Training
Four recent sessions totaled 206 minutes, with a 51.5-minute average. Duration and frequency are close to the longer pattern.
Load stableNo clear recovery concernConsistency good
Last 30 Days
4 workouts
206 min
Workout Active Energy
1,134 kcal
Last 30 Days
Average HR
119 bpm
Last 30 Days
Active Months (12M)
12
Longest Gap (365D): 7 days
Load Change
- Last 30 Days: 4 workouts / 206 min
- 90-Day Baseline: 13 workouts / 686 min
- Last 180 Days: 25 workouts / 1,310 min
- Last 365 Days: 52 workouts / 2,732 min
- All-Time: 60 workouts / 3,150 min
- Rhythm Trend: Recent rhythm is stable
Recovery Context
- Recovery Samples: 25
- Recovery Comparison: Day after this activity vs other observed days in the same 180-day window
- Next-Day Sleep Delta (next day n=25; other days n=154): 0 h
- Next-Day HRV Delta (next day n=12; other days n=78): -0.1 ms
- Next-Day Resting HR Delta (next day n=12; other days n=78): 0 bpm
Traditional Strength Training Monthly Rhythm
Monthly strength-training frequency and duration are broadly stable across recorded months.
Monthly WorkoutsAvg Duration per Workout
Key Signals
- The 180-day comparison includes 25 next-day sleep observations versus 154 other days, plus 12 next-day HRV and resting-heart-rate observations versus 78 other days.
- Next-day sleep, HRV, and resting heart rate were effectively unchanged from other observed days in the same window.
Sport Recommendations
- Maintain the current pattern; if progressing, change either weekly frequency or session duration first and review fatigue and technique quality.
03
Walking
Five recent walks totaled 235 minutes and 21.5 km. This is the most frequent recent activity and remains close to the established weekly pattern.
Load risingNo clear recovery concernConsistency good
Last 30 Days
5 workouts
235 min
Workout Active Energy
1,100 kcal
Last 30 Days
Distance
21.5 km
Last 30 Days
Average HR
106 bpm
Last 30 Days
Load Change
- Last 30 Days: 5 workouts / 235 min
- 90-Day Baseline: 13 workouts / 584 min
- Last 180 Days: 26 workouts / 1,183 min
- Last 365 Days: 52 workouts / 2,370 min
- All-Time: 60 workouts / 2,734 min
- Rhythm Trend: Recent rhythm is stable
Recovery Context
- Recovery Samples: 25
- Recovery Comparison: Day after this activity vs other observed days in the same 180-day window
- Next-Day Sleep Delta (next day n=25; other days n=154): 0 h
- Next-Day HRV Delta (next day n=12; other days n=78): -0.1 ms
- Next-Day Resting HR Delta (next day n=12; other days n=78): 0 bpm
Walking Monthly Rhythm
Walking remains frequent, with recent duration close to the established range.
Monthly WorkoutsAvg Duration per Workout
Key Signals
- Distance and heart-rate fields are complete for the recorded walks.
- The comparison uses 25 next-day sleep observations versus 154 other days, and 12 next-day HRV and resting-heart-rate observations versus 78 other days; all three deltas are near zero.
Sport Recommendations
- Keep walking as a flexible low-load option; increase either duration or frequency first if a change is useful.
04
Running
Four recent runs totaled 164 minutes and 25.3 km, averaging 41 minutes and 6.3 km per recorded run.
Load stableNo clear recovery concernConsistency good
Last 30 Days
4 workouts
164 min
Workout Active Energy
1,632 kcal
Last 30 Days
Distance
25.3 km
Last 30 Days
Average HR
145 bpm
Last 30 Days
Load Change
- Last 30 Days: 4 workouts / 164 min
- 90-Day Baseline: 13 workouts / 520 min
- Last 180 Days: 26 workouts / 1,044 min
- Last 365 Days: 52 workouts / 2,081 min
- All-Time: 60 workouts / 2,400 min
- Rhythm Trend: Recent rhythm is stable
Recovery Context
- Recovery Samples: 26
- Recovery Comparison: Day after this activity vs other observed days in the same 180-day window
- Next-Day Sleep Delta (next day n=26; other days n=153): 0 h
- Next-Day HRV Delta (next day n=13; other days n=77): 0 ms
- Next-Day Resting HR Delta (next day n=13; other days n=77): -0 bpm
Running Monthly Rhythm
Running frequency and average duration are broadly stable across recorded months.
Monthly WorkoutsAvg Duration per Workout
Key Signals
- Heart rate, distance, active energy, and MET fields are complete in this synthetic sample.
- The comparison uses 26 next-day sleep observations versus 153 other days, and 13 next-day HRV and resting-heart-rate observations versus 77 other days; all three deltas are near zero.
Sport Recommendations
- Hold the current pattern while load is easing; if increasing it, alter either frequency or duration first and watch fatigue, pain, and pace stability.
05
Cycling
No workouts in the last 30 days; expand for long-term history
Load fallingRecovery sample limitedConsistency uneven
Cycling
No workouts in the last 30 days; expand for long-term history
No cycling was recorded in the recent 30-day window; the 90-day baseline contains five rides totaling 310 minutes.
Last 180 Days
10 workouts
630 min
Workout Active Energy
4,350 kcal
Last 180 Days
Distance
190.4 km
Last 180 Days
Average HR
130 bpm
Last 180 Days
Load Change
- Last 180 Days: 10 workouts / 630 min
- 90-Day Baseline: 5 workouts / 310 min
- Last 365 Days: 23 workouts / 1,444 min
- All-Time: 27 workouts / 1,704 min
- Rhythm Trend: Recent rhythm is sparser
Recovery Context
- Recovery Samples: 10
- Recovery Comparison: Day after this activity vs other observed days in the same 180-day window
- Next-Day Sleep Delta (next day n=10; other days n=169): 0.1 h
- Next-Day HRV Delta (next day n=0; other days n=90): Insufficient data
- Next-Day Resting HR Delta (next day n=0; other days n=90): Insufficient data
Cycling Monthly Rhythm
Cycling appears in the historical record but not in the recent 30-day window.
Monthly WorkoutsAvg Duration per Workout
Key Signals
- Ten next-day sleep observations were close to 169 other observed days; no next-day HRV or resting-heart-rate pairs are available.
06
Yoga
No workouts in the last 30 days; expand for long-term history
Load fallingRecovery sample limitedConsistency uneven
Yoga
No workouts in the last 30 days; expand for long-term history
No yoga was recorded in the recent 30-day window; the 90-day baseline contains five sessions totaling 208 minutes.
Last 180 Days
9 workouts
372 min
Workout Active Energy
1,215 kcal
Last 180 Days
Average HR
90.2 bpm
Last 180 Days
Active Months (12M)
11
Longest Gap (365D): 14 days
Load Change
- Last 180 Days: 9 workouts / 372 min
- 90-Day Baseline: 5 workouts / 208 min
- Last 365 Days: 23 workouts / 942 min
- All-Time: 27 workouts / 1,106 min
- Rhythm Trend: Recent rhythm is sparser
Recovery Context
- Recovery Samples: 9
- Recovery Comparison: Day after this activity vs other observed days in the same 180-day window
- Next-Day Sleep Delta (next day n=9; other days n=170): 0.1 h
- Next-Day HRV Delta (next day n=0; other days n=90): Insufficient data
- Next-Day Resting HR Delta (next day n=0; other days n=90): Insufficient data
Yoga Monthly Rhythm
Yoga appears in the historical record but not in the recent 30-day window.
Monthly WorkoutsAvg Duration per Workout
Key Signals
- Nine next-day sleep observations were close to 170 other observed days; no next-day HRV or resting-heart-rate pairs are available.
Data Limits & Boundaries
Data Limits & Boundaries
- Training load is estimated from recorded duration and available MET values; it is not a laboratory measure.
- Consumer-device recovery metrics are incomplete and cannot establish readiness on their own.
- Unrecorded exercise, illness, travel, and subjective exertion are not represented in the export.
Disclaimer
This training report describes patterns in recorded data. It is not medical clearance, a diagnosis, or a personalized training prescription.