HIT 5 Day Cycle

How does the five-day cycle work?

Day 1 is the upper-body HIT session plus the 4×4 VO₂ interval block. Day 2 is rest. Day 3 is the lower-body session. Day 4 is cardio — either a 20–30 minute threshold effort or 12–20 rounds of 30 seconds on, 30 seconds easy. Day 5 is rest, then the cycle repeats.

The Log screen works out where you are automatically and opens on the right session, so you shouldn't need to navigate to start recording.

What does the greyed-out number under each exercise mean?

That's what you did in the same slot last cycle — the number you're trying to beat. It's the whole point of the programme, so it sits on screen permanently rather than behind a tap. The badge next to the exercise name is its target range.

Why is an exercise telling me to “make it harder”?

You reached the top of its target range two cycles running. Add load, slow the negative, add a pause at the hardest point, elevate your feet, or move to a single-limb version — then note which you chose. For cardio it means adding an interval, raising the pace or power, or shortening the easy segment.

Why is it saying I'm “under-recovered”?

Your reps have fallen two cycles in a row at the same or lower load. That pattern usually means recovery, not effort, is the limit — so add a rest day before the next session.

The app deliberately doesn't raise this when your reps drop straight after you added weight, because that drop is expected rather than a warning sign.

Why is there no keyboard when I log a set?

That's intentional. Every field is a stepper that opens on last cycle's value, so logging is usually a tap or two. Press and hold either button to move quickly. A keyboard would cost an animation, a layout shift and a dismiss on every single entry, which adds up across a session.

How do left and right sides get recorded?

Unilateral exercises — the bent-over row, static lunge and single-leg calf raise — record each side separately. Progress is measured on the average of the two, so an improvement on one side alone still counts, and the target range still refers to a single side.

Why is the line on my weight chart different from the dots?

The dots are your raw daily weigh-ins. The line is a 7-day moving average. Day-to-day weight swings with hydration, food and salt, so the average is the only reading that reflects a real trend. The line only appears once you have seven days of entries behind it.

Apple Health isn't importing anything

Check that permission was granted: Settings → Health → Data Access & Devices → HIT 5 Day Cycle, and make sure reading body weight is switched on. iOS only shows the permission prompt once, so if it was dismissed the first time, this is where you turn it back on.

Import also only reads the last 12 months, and it never overwrites a weigh-in you typed yourself — manual entries always win.

Does it write back to Health?

Yes, if you allow it. Weigh-ins you record in the app are saved to Health so your other apps stay in step. If you decline, everything still works — the app simply keeps the entry to itself.

Does my data sync between devices?

No. Everything is stored on the device it was entered on. The app has no account and makes no network connections.

What happens when I get a new phone?

If you restore the new phone from an iCloud or encrypted local backup, your history comes across with it, because iOS includes the app's data in those backups. Setting up as a new device without restoring a backup starts you with an empty log.

How do I delete everything?

Delete the app. That removes all training entries and weigh-ins from the device permanently. Anything already written to Apple Health belongs to Health rather than the app, and stays until you remove it there.