Every Cadence feature, in one place.

One rotation, no calendar

Strength, cardio and mobility take turns, and the next session is the next one, whenever you train.

Progress within a cycle

Sets hold through a cycle while load and reps progress, with the weight pre-filled from last time.

Notes that carry forward

What you wrote about a lift is there the next time you do it.

Discomfort holds a lift

Flag discomfort on a lift and its load holds next time.

Deloads by feel

A deload keeps the load and trims sets and reps, and you can take it a rotation earlier or later.

Take it early or late on web or iPhone; the watch runs the session

Cycle-end review

When a cycle ends, you choose what happens next for each muscle.

Bodyweight and assisted lifts

Bodyweight lifts progress on reps, and assisted lifts progress by taking help off.

Gyms and swaps

Set up the equipment at each gym you use, and exercises swap to what is there.

Fit to your time

Say how long you have and the session is fitted to it before you start.

Effort after a session

Rate how hard a session was when you finish it.

Benchmark test days

Opt-in test days, for when you want a fresh number.

Program library

Start from a published program instead of a blank page.

Program builder

Build a program by talking it through, or from a photo or PDF of one you already have.

Drafts can be reviewed and saved on iPhone

Work around an area

Name an area in your own words and the plan works around it.

Mobility programs

Hold timers, side cues, and a 0-10 pain dial that holds progression when it needs to.

Movement library

How each movement is done, in Learn.

Movement self-test

A guided check of how you move, which you can run again later to compare.

Symptom finder

Pick an area and how it feels, and it points you to a mobility program. Not a diagnosis.

Weekly meal plans

An instant draft, an AI-generated week or a starter week, then copy a week or lock the meals you like.

Allergens and diets

Exclusions you set are applied to the plans made for you.

Your recipes and AI recipes

Add your own recipes or have one written for you.

On the web, AI recipes come through the coach

Prep timeline

Batch cooking laid out in order and grouped by oven temperature.

Cook mode

One step at a time, on a screen you can read at the stove.

One grocery list

The whole week merged into one list, ticked off in the shop.

Freezer

Keep track of what you have cooked ahead and frozen.

A day that re-sizes

Move or remove a meal and the rest of the day re-sizes to fit.

On the watch, skip a meal and the day re-sizes

Eating out

Portions in household measures, like one piece or a cup and a half, for meals you did not cook.

Meal photo estimate

Log a meal from a photo and correct the estimate; your corrections shape the next one.

Label scan

Log a packaged food from a photo of its nutrition label.

Ingredient substitutions

Swap an ingredient in a recipe and the numbers follow.

GLP-1 setup

Tell Cadence about a GLP-1 medication and the food side takes it into account.

A calorie target from your own logs

Calibrated from your weight and food logs, with an explanation when progress stalls and a 1-2 week maintenance break.

One conversation

The same conversation on the web and your iPhone, opened from any screen (⌘K or Ctrl+K on the web).

Sees your screen

It knows which screen you opened it from.

Receipts and Undo

Every change it makes shows a receipt, and you can undo it for 24 hours.

Stop

Stop a reply partway through.

Bigger changes, your call

Program changes arrive as a proposal you accept or turn down.

Suggestion and question cards

Tap an answer instead of typing one.

Logs it for you

Sets, cardio, meals, weight, check-ins, naps and mobility, said in plain words.

Shorter or easier today

Ask for a shorter session, or say you feel unwell, and today changes to suit.

Photos

Send a photo with your message.

Voice

Dictation on the web where the browser supports it, and hold-to-talk on iPhone.

Memory you control

It remembers what you tell it, and forgets something when you ask.

Apple Health

Seventeen readings across heart, sleep, activity and walking, read-only and off until you turn it on.

Rings and bands

If an Oura ring, a Whoop band or another device writes to Apple Health, Cadence reads it.

Your own baseline

Five markers, each read against your own last 90 days.

Sleep regularity

How steady your wake time is, and how far it drifts on free days.

Patterns

Up to three correlations from your own data, each with a confidence level.

Today's focus

One line a day, written from your own data.

Workout import

Workouts other apps record in Apple Health can count in your history. Off by default.

Logging on the wrist

Last time’s weight is already in when there is one, the Digital Crown sets the reps, and Log set saves it.

Double tap

On a watch that supports it (Series 9, Ultra 2 and later, watchOS 11), double tap runs the button on screen.

Heart rate on screen

Your heart rate stays on screen through every set and rest, with its zone.

Planned rest

The rest timer is set for the kind of lift, or your own default, beside your heart rate and its drop since the set. +30 adds more.

Reps in reserve

While you rest, the Crown answers how many reps were left. Tap the set to fix it or mark it failed or a warm-up.

Any order

Machine taken? Pick any exercise from Today’s order. The one you passed waits, and the order you did them is saved.

Feeling at the start

Tap Feeling on a day that is not normal. Unwell asks about fever or aches, and a yes offers a lighter session, a skip or the plan.

Effort to Apple Health

Rate the session from 1 to 10 at the end. It is saved to Apple Health with the workout (watchOS 11 and later).

Cardio workouts

A real workout session with intervals, plus quick starts for nine activities.

Notes from the wrist

Flag discomfort or dictate a note without reaching for your phone.

Session brief and insight

Today’s session brief from the Controls page, and an insight on the summary when you finish.

Safety check

A safety check during a session, with an emergency stop.

Food on the wrist

Today's meals, a quick meal log and your grocery list.

Check-in and weight

Log a check-in or your weight from the watch.

Works offline

Train with no signal and it syncs when you are back.

Saved to Apple Health

Workouts you record count toward your Activity rings, with heart rate and calories.

Skill cards

19 cards you earn by doing the thing, never by passing a quiz.

Progress

An overview, a timeline of everything you logged, and your phases.

Metabolism

How your calorie target was set from your own logs, and why it moved.

From your watch

Your baseline, sleep rhythm and patterns, together on one page.

Benchmark cards

Your test-day numbers, over time.

Check-ins and notes

Quick check-ins, naps and anytime notes, kept on your timeline.

Naps on web and iPhone

Delete your account yourself

From settings on the web or your iPhone, without asking anyone.

A plain word on red flags

Worrying words in notes, chat or on the watch get a plain "get it checked" message with crisis lines.

Not sold, no ads

Your data is not sold and not used for advertising.