See how your running splits between easy and hard, how long you spend in each heart rate zone, and whether you are getting fitter over time. Plus a friendly note when it is time to rest.
Records and predictions
The top of Insights shows your personal bests and what you could run in a race right now. They have their own page: personal bests and race times.
Easy versus hard
The month's balance, right on the Insights tab.
Each run with heart rate is classified as easy, moderate or hard from your zones. If you rated the run on your Apple Watch (or the watch estimated it for you), that rating wins. The month shows as one bar with a verdict: Balanced, Too hard, or All easy. Most runners who feel stuck are running their easy days too hard. This bar is how you find out.
What it means for your next run.Month by month, against the 80 percent easy target.
Zones
Five heart rate zones from your maximum, with time spent in each per run and per month. Boundaries are editable.
Fitness trend
Faster at the same heart rate means fitter.
Are you getting fitter? Runtile works out the pace you hold at the same easy heart rate, month by month. When that pace gets faster, you are getting fitter, even if your races have not shown it yet. A hot day or one hard effort cannot fool it, because each run is adjusted to the same heart rate. It prefers easy runs and uses your watch effort ratings to find them. Until enough runs with heart rate are in, it tells you how many more it needs.
And the pace your next easy run should feel like.
Load and recovery
Load warning. This week's distance against your trailing four week average. A note above 10 percent, a stronger one above 25 percent.
Days since last run. Always on the Summary screen. After a heavy week it says that rest is good. After seven or more days off it suggests an easy short run to ease back in. Every note can be dismissed and does not return for the same week.
Milestones
First 100 km month, 500 and 1000 km years, cumulative distance markers with a small comparison line. A milestone you cross shows up in Highlights on the home screen for that week, month or year, with a share card and how far the next one is. Free.
Tone
Every sentence in Insights was written to be supportive. No red, no streak shaming, no "you missed your goal". Runners already know when they missed a run.
Questions
Which insights are free?
Personal bests, milestones, the load warning and the rest and recovery notes are free. Easy versus hard, heart rate zones, the fitness trend and race predictions are Pro. Each card says plainly what it needs before it appears, so you never pay to find out.
Where does my maximum heart rate come from?
From Health if your watch recorded it, otherwise from your age. You can type your own value in Settings and the zones update.
How are race times predicted?
With the Riegel formula from your best 5 km or longer effort of the last 90 days. When the last three months had none, the last year counts, marked as a rough guide. It is the same method coaches use on paper, and it assumes you have trained for the longer distance.
