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Workouts. Your goal, week by week.

Choose how many days a week you want to train. Your workouts come in from Apple Health, and each week fills in as you go.

All of Sam

You train. Sam keeps count.

  • Workouts count themselves

    Every workout in Apple Health of 15 minutes or more counts, walks aside, from your Apple Watch or any other app. Two on one day count as one day.

  • Each week, a row of dots

    A filled dot for every day you trained, a check when you reach your goal. Above your workout list, a chart shows your active minutes of the last eight weeks.

  • Every workout in detail

    Heart rate and zones, your pace and average heart rate next to your usual, and your HRV, resting heart rate and deep sleep the night after.

The Workout program.

Free as one of two lifestyle programs at a time, all four with Sam Pro.

  • A goal you set

    One to seven days a week, three to start. Miss it often or clear it with room to spare, and Sam suggests a new number after your check-in. You decide.

  • A check-in every 30 days

    Three questions from the Physical Activity Vital Sign (PAVS): active days, minutes on those days, strength days. Your minutes per week line up in a chart next to your active days.

  • One focus for the month

    From your answers, Sam picks one thing to work on, like building a base or adding a harder session, and one small habit to try, such as starting with just ten minutes.

  • Reminders that fit your week

    Thursday morning if you are under half your goal, Saturday morning if you have not reached it yet. And when your check-in is due, with one follow-up three days later.

  • Week streaks

    Every week you reach your goal adds to your streak. Sam keeps your longest run and congratulates you at 1, 4, 8, 12 and 26 weeks.

  • A PDF for your doctor

    Your check-in scores, their trend and your latest answers on a few pages, to bring to your next appointment.

Your training month, in your monthly report.

The report's "Your Programs" page shows your check-in scores over time and the weeks you reached your goal. Its activity page charts your exercise minutes day by day, next to your steps.

More in Sam

Questions about Workouts

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Contact Support
What counts as a workout?

Any workout in Apple Health that lasts at least 15 minutes and is not a walk, whether your Apple Watch recorded it or another app saved it there. Two workouts on the same day count as one day.

Do I need an Apple Watch?

No. Sam reads workouts from Apple Health, so any watch or app that saves its workouts there works.

Which questionnaire does Sam use?

The Physical Activity Vital Sign (PAVS) from the Exercise is Medicine initiative. It asks on how many days you are active and for how long, which gives your minutes of moderate to vigorous activity per week, and how often you train your muscles. It comes around every 30 days, and you can export your answers as a PDF.

Can I change my weekly goal?

Yes, any time, from one to seven days. After a few weeks Sam may suggest a lower or higher number, based on how often you reached it. Whether you take it is up to you.

Is Sam a training plan?

No. Sam does not plan your sessions or tell you what to train. It counts the days you worked out against the goal you set.

Take
care.

Sam is a wellness companion, not a medical device. It does not diagnose, treat, cure, or prevent any disease or health condition. Always consult a qualified healthcare professional for medical decisions.