You already completed a few workouts and want to start reading trends.
You want to know where records, volume, and frequency live.
You want to understand why the screen can feel empty at first.
Two different places: Stats and History
From Profile, the `Stats` quick action opens the same Analytics page used by the other insight links.
`Analytics` answers three questions: am I improving (`Progress`), is my work distributed well (`Balance`), and how hard can I train today (`Load`). `History` is for individual sessions. If Analytics looks sparse, complete a few workouts and check that exercises have recognized muscle data.
Switch between the list and calendar
From Profile, in `Recent Workouts`, tap `View all` to open the complete History.
Tap the calendar icon in the top bar to see the month. While the calendar is open, the same action shows a list icon and returns to the workout cards.
A day filled with the current theme color means you completed at least one workout. A selected day without workouts uses a lighter highlight, so the two meanings remain distinct.
The calendar always keeps six rows. Moving between months does not resize the card or make the content below jump.
What is usually worth checking
Total or weekly volume to see how much work you are really doing.
In Analytics Volume cards, tap the information icon for the same complete explanation available in the workout summary: the value summarizes logged work, but does not guarantee a result by itself.
In the fullscreen chart, when you select `Estimated 1RM`, the information icon explains that it is an estimate from logged sets: read it across several workouts, not as a tested maximum to force.
In exercise detail, tap `Average weight` to see what the average includes: it makes the general direction easier to read, but can hide very different days.
Beside the percentage badge in `Trend`, the information icon explains the comparison: it contrasts earlier and later sessions in the selected period. It does not identify the cause of a change by itself.
In `Muscle Balance`, the information icon clarifies that work distribution is an estimate: it cannot assess pain, mobility, technique, or injuries.
How to read the three Analytics areas
`Progress` keeps volume progression, rep zones, plateaus, Cardio, the latest ready weekly report, and exercise detail in one scroll.
Volume is logged external work (`kg x repetitions`). Bodyweight exercises without historical bodyweight keep their set count but do not invent kilograms.
`Balance` compares muscle-work distribution. When muscle data is incomplete, it must say so instead of turning unclassified records into neglected muscles.
`Load` brings together last-workout stress, per-muscle recovery, and today guidance. The workout score describes the past session, not current recovery.
The `Cardio this week` card totals the latest 7 days synced from Apple Health or Health Connect; tap it for available time, distance, steps, and calories.
The weekly report appears only when ready. Exercise progress opens search and detail without putting a long exercise list back on the main page.
Read Supersets, Drop Sets, and Rest-Pause
Advanced techniques stay in the same exercise and volume Analytics. Overview adds a focused card only when relevant data exists.
The card separates effective sets from components. For example, a three-stage Drop Set is one effective set and three components, while all its volume remains included.
In exercise detail, use the chips above the chart to compare every session or isolate Standard, Superset, Drop Set, and Rest-Pause work.
Max weight, PR, and e1RM ignore later drops and clusters. The Volume chart still includes every completed stage.
On compact screens, filters scroll horizontally and the chart automatically reduces axis-label density while keeping tooltips, zoom, and pan available.
Readiness, fatigue, and recovery
`Today readiness` uses a 0-100 scale where higher means more ready. It is always `100 - Fatigue`: Fatigue 55 means Readiness 45.
The `Residual fatigue` preview shows status and explanation without repeating a second score: the operational number remains on the `Today readiness` card.
`Recovery` remains a separate descriptive score driven mainly by sleep. It does not create a second recommendation: even on the Recovery card, training guidance comes from the same Readiness used by Home, Analytics, and AInsight.
`Fatigue` starts from residual training load; sleep and HRV enter the final Readiness once as conservative guardrails. Lower is better; Readiness always uses this final Fatigue value.
The compact card keeps only the score, status, and main signals. In detail, `Readiness Coach` is the single operational explanation: the former `What should you do today`, `Why this advice`, `After rest`, `After training`, and `Estimated recovery` panels are no longer repeated.
How to read reliability and limits
`Balance` counts working-set exposures over the last 4 weeks. One set is split between primary and secondary muscles; it is not a measure of strength, symmetry, technique, or injury risk.
`Plateau` compares compatible sessions only: estimated 1RM for logged loads, repetitions for bodyweight work without historical bodyweight, and seconds for timed exercises. It flags a recorded trend, not its cause or a proven stop in muscle growth.
Warm-ups, incomplete sets, and incompatible units are not mixed. When you edit or delete a workout, derived metrics are rebuilt from History instead of preserving a second copy of the data.
RPE/RIR and HRV are more useful as personal multi-reading trends than as absolute values. Missing or weakly comparable evidence lowers confidence and never becomes an automatic green light.
Sleep from Apple Health or Health Connect is a device estimate, not polysomnography. FitLog shows freshness and completeness, does not invent time in bed, and does not use sleep stages for diagnosis.
Guided tour and contextual help
On first open, when tutorials are enabled, Stats shows a short spotlight tour for `Progress`, `Balance`, and `Load` that can be skipped.
The tour stays inside the unified page instead of walking through the old row of technical tabs.
After skipping or completing it, the tour does not reopen automatically and the Stats `Tour/Help` button no longer stays visible on the page.
The `i` tooltips explain metrics such as volume, e1RM, RPE/RIR, residual fatigue, heatmap, training type, balance, and plateau.
Records & PRs page
From Profile, open `Records & PRs`: it is the sixth quick link beside `Reports` and gives personal records a stable destination.
The `Estimated 1RM`, `Weight`, `Reps`, and `Volume` filters separate different results for the same exercise. A higher weight or e1RM is not also counted as a reps PR when repetitions did not change.
`PR Momentum` summarizes improvements over previous records on a 0-100 scale using PR frequency (35%), variety of improved exercises (25%), average gain (25%), and freshness (15%). First values only create the baseline: it is a personal progress indicator, not a strength rating or a comparison with other people.
The chart shows PR events over the last 8 weeks and compares the most recent 7 days with the previous 7, helping you distinguish one spike from a more sustained phase.
Tap a record to see its current and previous values, absolute and percentage change, the set that produced it, RPE, available notes, and the latest session trend for that metric.
PR notifications and sharing
When FitLog Pro detects a new personal record, the notification follows the app language and shows weights rounded to the nearest quarter kg without noisy decimals.
A single PR push or item opens the linked exercise detail with its PR card highlighted; a group of multiple PRs opens the `Records & PRs` page instead.
From exercise detail, you can share a PR image card with the exercise, value, previous value when available, date, and exercise visual when available.
Limits to remember
Volume and tonnage describe completed work, not a universal growth threshold.
e1RM is an estimated max: it is most useful with well-logged sets, low-to-moderate reps, and effort close to failure.
Exercise level is directional: it helps you understand the movement band, but it does not replace technique, range of motion, equipment, or session context.
The anonymous benchmark appears only when the aggregate sample is large enough; when it is not ready, FitLog Pro avoids showing cohorts or internal thresholds that are not useful to the user.
RPE/RIR help interpret intensity, but they are subjective and become more reliable with practice.
The heatmap shows estimated involvement and relative volume over the last 4 weeks, not guaranteed growth.
Stress Index, balance, and plateau are educational heuristics: they help surface patterns, not medical diagnoses or prescriptions.
Operational steps
1
Complete a few workouts before judging the quality of the section.
2
Pick one or two core metrics that match your current goal.
3
Use History to explain the spikes, drops, and odd weeks you notice in Stats.
4
Open exercise detail when you want PR, volume, sessions, and strength level for one movement.
In Measurements, the information icon beside `TDEE` explains that it is an estimated daily energy use, not a prescription or a perfect calorie target.
Personal records to capture clear peaks of performance.
Exercise or muscle-group frequency to understand distribution.
On Home, `Muscle focus` shows the muscle with the highest volume share over the latest 30 calendar days. Volume totals weight times repetitions and is distributed across the muscles recognized for each exercise.
`Progress` uses four calendar weeks for load and rep zones. It shows `-100%` when the earlier period had load and the current week is truly zero; without a valid comparison it shows a dash instead of calling the trend stable.
Cardio, a ready weekly report, and exercise progress remain available as sections or details inside `Progress`, without creating a second dashboard.
On the web dashboard, `Exercise Frequency` also shows a practical level for each exercise with valid sets: it uses the best logged set, estimates e1RM, and compares it with bodyweight-relative bands when bodyweight is available.
`Balance Analysis` reads push/pull, lower body, core, and dominant volume, then turns the result into practical priorities instead of a single generic warning.
In Dashboard Muscle Balance, open `Details` to choose the time range, search exercises or groups, use the body map, and sort by recent, sets, volume, or A-Z. The panel expands toward a page-like view as you scroll; exercises start compact and can be opened to inspect every session, set, RPE value, and saved note.
In exercise detail, `Trend` combines time range, selected metric, quick insight, and a current/average/peak snapshot; opening the chart fullscreen lets you change range, use the compact metric selector, inspect tooltips, zoom/pan, and view sessions on an even axis without calendar gaps.
Analytics is reachable on free accounts too. Readable data stays limited to the last 3 months: anything beyond the recent window is blurred or replaced by a standard placeholder, so the real chart behind the mask cannot be inferred. Unlimited unlocks full history.
The score and basic recommendation remain visible to everyone. The full `Readiness Coach` report, with daily interpretation and concrete guidance, requires Premium.
The coach turns the numbers into one simple decision: train normally, keep it light, choose active recovery, or rest. It also tells you what to check during the warm-up before confirming the session.
If you already completed a workout on the local calendar day, the score and category are not rewritten: the card changes to `Workout complete`, and the coach focuses only on hydration, a complete meal, sleep, and reviewing readiness tomorrow. It does not suggest a second session or show a warm-up check.
A sleep sample below 3 hours, too old, or implausible is marked `incomplete` or `not recent`: it is not treated as a full night and does not change readiness. This can happen when the device was not worn, was powered off, or has not finished syncing.
HRV measures in milliseconds how the interval between heartbeats changes. It is not heart rate, and a high value does not automatically mean the heart is healthy. Apple Health exposes SDNN; Android Health Connect exposes RMSSD. FitLog does not mix those metrics.
With Health permission, FitLog reads up to 28 recent days, removes implausible samples, keeps one representative value per day, and requires at least 7 distinct days for your baseline. This is why `102 ms` is described as above, within, or below your usual level rather than universally `excellent`.
A high HRV value never lowers fatigue or creates an automatic green light on its own. A genuinely low HRV can make advice more cautious only when it is recent, comparable with your personal metric, and confirmed by a multi-day downward pattern. Very restricted sleep or a very recent hard session can apply the same conservative cap.
The summary also uses consecutive short nights, sleep debt and efficiency, workouts and sets from the last 7 days, very hard sets, average difficulty, and the ratio versus preceding weeks. Original samples stay on the device.
In detail, you can enable `Readiness Coach`. With its dedicated consent, FitLog processes the summary on its own backend and does not send Readiness data to OpenRouter or another external AI service. The report uses aggregate signals and excludes original Health samples, measurement timestamps, individual-set loads, notes, and exercise-by-exercise history.
After starting, you can close FitLog Pro. The server keeps the request queued, completes it, and saves the report to your account before sending one notification for that request. Tapping any notification, including an older one, opens the current report in your language; a new request replaces one still in progress without leaving the panel waiting. Returning while work is still running keeps the panel updated.
The report uses only the derived `pre-workout` or `post-workout` phase, never the exact session time. If a data read remains blocked, the panel ends with `Retry` instead of staying forever on `Reading your data`.
The coach uses an 80/100 data-quality threshold. This measures freshness, completeness, and consistency, not medical accuracy or predictive certainty. In addition to the total, every essential signal must pass: for example, 85/100 can remain preliminary when sleep is stale even if fatigue, HRV, and training history are already reliable.
When something is missing, the report immediately says whether only sleep or also HRV or training history is needed. Reliability is explained in plain language, including how many HRV days, nights, and workouts support the reading, without a technical table to interpret.
The explanation connects fatigue, sleep, HRV trend, and recent training only to associations supported by a controlled scientific catalog. Every claim shows support strength, studied population, limitations, and DOI-linked sources; one report uses at most four relevant sources.
When a planned template exists, the report shows it unchanged. It does not cut sets, duration, exercises, or loads and never edits the saved template automatically: the person makes the final choice after checking technique and perceived effort during the warm-up.
Disabling `Readiness Coach` blocks new requests and notifications, makes the report unreadable, and removes reports and queued work. Withdrawn or suspended sources are blocked by the server catalog and cannot reappear in reports.
The report is reused during the day while the important evidence stays the same. New sleep, a new HRV value, or a meaningful fatigue change can refresh it. On the next day, the previous report stays visible as `Yesterday’s report` only when its recommendation category matches today’s deterministic result; otherwise the safer preliminary analysis appears immediately.
If reliable data or active sources are insufficient, FitLog explicitly shows insufficient data instead of presenting a conclusion as research-backed.
These analytics help interpret your logs. Persistent pain, symptoms, or clinical concerns require a qualified health professional.
The `Your progress, explained` summary comes directly from logged data. `Ask AInsight` is optional: AInsight can interpret the trend, while records and comparisons remain calculated from logged sets.
When the Home sheet groups multiple PR notifications, tapping the group now opens `Records & PRs` directly instead of making you search through notification settings.
Notification Center remains the place for permissions, reminders, and preferences; `Records & PRs` is the place for results.
The Cardio detail reads activities synced from the phone health platform. Running or walking added manually inside a workout stays in that workout until it is connected to a dedicated cardio summary.