Statistics

Workout and running statistics from Apple Health

Updated 28 September 2026 · 7 min read

Every workout you record with an Apple Watch, or with a Garmin, Suunto, COROS or Polar that syncs to Apple Health, ends up in one place. After a year or two that is hundreds of runs, rides and swims. The list alone tells you little. A handful of statistics tell you a lot: whether you train more than last year, whether your easy days are easy, whether you are ramping up too fast. Here is what to track and how to read it.

Volume per sport

Weekly time and distance per sport are the base layer. Time is the fairer measure across sports; distance is what runners plan in, so track both. Read volume in blocks: one big week says little, the average of the last four says a lot, and month against month or year against year shows whether you are building or drifting. Split it by sport, too, because a busy cycling week can hide two flat months of running. Many coaches raise running volume by no more than about 10 % a week and plan an easier week every third or fourth week.

Consistency and streaks

Over a season, showing up regularly moves your fitness more than any single hard session. Useful numbers are days trained per week, active weeks in a row and your longest gap: ten days off in the middle of a build is worth noticing, a rest day is not. Streaks motivate, but a streak of consecutive days works against you if it makes you skip recovery. Counting active weeks rewards the habit without punishing the day off.

Personal bests and age grading

For runners, personal bests at the standard distances (1 km, 1 mile, 5K, 10K, half marathon, marathon) are the clearest progress marker. To be fair, a run the GPS measured at 5.08 km should count with its time scaled to exactly 5 km. And a best over a whole run differs from your fastest 5 km inside a longer run, so know which one you are looking at.

Age grading answers a question PBs can’t: how good is this time for your age and sex? It compares your time with the standard for your age and sex at that distance and gives the result as a percentage, where 100 % is roughly world-record level for your age.

An example with the 2025 road tables, the current age-grading tables for road running (approved in January 2025 by the masters long-distance running council of USA Track & Field, continuing the WMA age-grading standards). A 50-year-old man who runs 5K in 22:00 grades at about 66 %, local class. For an open-age runner the same grade is a 5K in about 19:18. Because the percentage works across distances, it also shows which of your races is actually your strongest.

Heart-rate zones, from your own numbers

Five zones split effort from very easy to maximal. Added up per week they show your intensity mix: many endurance coaches aim for roughly 80 % of training time at easy intensity, and easy days run too hard are one of the most common mistakes.

Zones are only as good as the numbers behind them. 220 minus age is a population average, and individual maximums scatter around it by 10 beats or more. If your real maximum is 186 and the formula says 170, every zone boundary sits 10 to 16 beats too low and easy runs show up as tempo work. Better anchors, in order:

• Your thresholds, from a lab test, a field test or a device that estimates them. Zones anchored to them fit best.
• Your observed maximum: the highest credible heart rate from a race or an all-out effort.
• An age formula, only as a last resort.

Apple Watch calculates its five zones as a percentage of your maximum heart rate from your health data and shows time in each zone per workout in the Fitness app. If you know your real maximum, set the zones manually under Settings, Workout, Heart Rate Zones on the watch.

Training load and form

Every workout has a load: roughly how long times how hard. Heart-rate-based scores put a ride and a run on the same scale. Averaged over time, loads give three useful lines:

• Fatigue: your average load over about the last week. It rises fast and falls fast.
• Fitness: your average load over about six weeks (42 days is the classic choice). It moves slowly.
• Form: fitness minus fatigue. Negative after hard weeks, rising when you ease off.

Negative form during a build is normal. Form that stays deeply negative for weeks is the pattern to watch, and before a race a taper lets it rise towards zero or above. The ratio of recent to long-term load says the same in one number: well above 1 means you are ramping up quickly. Apple Watch’s Training Load works on this idea, comparing your last 7 days with the last 28 from effort ratings and duration.

VO2max as a trend

VO2max is the most oxygen your body can use per minute, per kilogram. Watches estimate it from how your heart rate responds to pace; Apple Watch records its Cardio Fitness estimate during outdoor walks, runs and hikes. Single readings jump with heat, hills, tiredness and GPS errors, and every brand has its own model, so a new watch can shift your number overnight. Read it as a line over months, from one model: the direction matters, not the decimal.

What Apple’s apps show, and what Keho adds

Apple’s Fitness and Health apps already cover a lot: each workout in detail, time in heart-rate zones per workout, Training Load, and Cardio Fitness over time. Keho reads the same workouts from Apple Health and adds the long-term views on top, for every source that writes there:

The core statistics are free for good. Advanced statistics come with any purchase or a one-time unlock; if you only use Apple Health, they are free for 30 days once Keho has your first readiness reading. For VO2max, Keho says plainly that the shape of the trend is what it estimates reliably, not the exact level. Everything is computed on your iPhone, with no account.

Reading your numbers without overreading them

• Compare yourself with yourself: your own four-week average beats anyone else’s week as a reference.
• Look for patterns across weeks. One bad run is weather, sleep or a heavy dinner.
• Check the sources. A new watch or a wrong maximum heart rate moves the numbers without any change in you.

Common questions

How do I see my total running distance for a year?

Apple Health’s Walking + Running Distance counts every step you take during the day, not only runs. For running alone you need a view that adds up running workouts, such as Keho’s yearly totals per sport.

What is a good age-graded percentage?

The classification USATF Masters publishes reads 60 % and up as local class, 70 % regional, 80 % national and 90 % world class, with 100 % close to world-record level. More useful than the label is your own line: the same percentage at 55 as at 45 means you have held your level.

How do I calculate my heart-rate zones?

Start from your thresholds or your real maximum, not from 220 minus age. A common split puts the boundaries at 60, 70, 80 and 90 % of maximum.

Does this work with a Garmin, Suunto or COROS watch?

Yes, as long as their app writes your workouts to Apple Health. Keho reads them from there. Polar gets a direct connection. What Polar Flow sends to Apple Health.

Sources: Apple Support, “View Heart Rate Zones on Apple Watch”, “Track your training load on Apple Watch” and “Track your cardio fitness levels”; USATF Masters, “Age Grading”; 2025 road age-grading factors maintained by Alan Jones (Age-Grade-Tables). All checked on 28 September 2026. Keho is an independent app and not affiliated with Apple.