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The Workout Tracker is built around how people actually train, not how fitness apps think they train. You can log any exercise, any set, any rep range, with full notes and a built-in rest timer between sets. It doesn't force you into a rigid template.

Starting a workout. From the home screen, tap the Workout tab and then the "+" button to begin a new session. You'll be able to search from over 1,000 pre-loaded exercises or create your own. Select the exercises you want, add sets as you go, and log the weight and reps for each. The app tracks your personal bests automatically. You'll see a marker whenever you hit a new record.

Creating your own routines. If you follow a structured program, tap into the Routines section and build out your full plan in advance. You can set up a full training week and launch any session directly from the routine page, so you're never thinking about what to do next; just executing. Pre-built routines are also available if you want a starting point.

Tracking progress over time. The Progress Tracker lets you view strength improvements for any individual exercise as a graph. Open the exercise from the library and scroll down to see your performance history. For body composition tracking, use the Bodyweight Logger to record your weight over time and visualize changes as a trend rather than a daily fluctuation.

• To add a custom exercise, tap "Create Exercise" in the exercise search screen, name it, select the muscle group, and it's available immediately.
• Completed workouts are automatically saved and synced to Apple Health as workout sessions.
• Swipe left on any set to delete it; swipe left on an exercise to remove it from the current session.
• Tap the notes icon on any exercise to add form cues or reminders that appear each time you log that exercise.

The Nutrition Tracker is built around a database of over 3 million verified food products. Whether you're scanning packaged foods, searching whole ingredients, or building meals from scratch, everything you need to hit your daily targets is in one place.

Setting up your macros. When you first open the Nutrition tab, you'll be asked to set your macro targets. You can either enter custom values directly (ideal if you're working with a specific plan from a coach or nutritionist) or use the built-in calculator, which generates personalized protein, carb, fat, and calorie targets based on your stats and goal: whether that's losing fat, maintaining, or building muscle.

Logging food. Tap the "+" icon in any meal section (Breakfast, Lunch, Dinner, Snacks) to add food. Use the search bar for whole foods and branded products, or tap the barcode icon to scan any product directly. The barcode scanner is fast and accurate for the vast majority of US and international packaged products. If something isn't in the database, add it manually and our team will review and add it for everyone else within 24 hours.

Understanding your daily summary. The colored rings on the Nutrition home screen show your real-time progress against your targets. Protein is always worth prioritizing. It's the most important macro for both fat loss and muscle building. The app breaks down each macro gram-by-gram so you can see exactly where your calories are coming from on any given day.

• Tap and hold any food item in your diary to copy it to another meal or day.
• Frequently logged foods appear at the top of search results for faster access.
• The water tracker lives in the Nutrition tab. Tap the drop icon to log hydration throughout the day.
• Nutrition data syncs with Apple Health when permissions are enabled.

The Running Tracker uses your iPhone's GPS to record every run in full detail, including your route on a map, mile-by-mile pace splits, total distance, elapsed time, elevation data, and heart rate (if your Apple Watch is connected).

Starting a run. From the Running tab, tap "Start Run." The app will ask for location permission if it hasn't already. Select "Always" for the most reliable GPS tracking. Once you begin, everything records automatically in the background, so you can put your phone in your pocket or armband and focus on the run. The tracker works fully offline, so poor signal won't interrupt your session.

Reviewing your run. After finishing, you'll see a full breakdown of the session: an interactive map of your route, pace per mile, average and fastest splits, total distance, and calories burned. All runs are stored in your history and synced to Apple Health. Over time, you can track how your pace and endurance improve across comparable distances.

Getting the best GPS accuracy. For the most accurate tracking, start your run outside in an open area and give the GPS a few seconds to lock on before you begin. Avoid starting in a basement, underground parking garage, or dense urban area where the signal can be interrupted. If your tracks look slightly off, try calibrating your iPhone's motion sensors by doing a short walk outside with location services enabled.

• Runs are saved automatically even if you close the app mid-session. Just reopen it to resume or finish.
• Tap any mile marker on the post-run map to see your pace for that specific mile.
• Heart rate data is pulled automatically from Apple Health if HealthKit permissions are granted.
• Your personal bests for common distances (5K, 10K) are tracked automatically in your running profile.

Habits are the real engine of long-term improvement. The Habit Tracker is designed around one principle: make it as easy as possible to show up consistently, and the results take care of themselves.

Creating habits. Tap the "+" button in the Habits tab to add a new habit. Give it a name, choose an icon and color to make it feel personal, and set a target frequency: daily, certain days of the week, or a custom schedule. You can also set a reminder notification at a specific time to prompt you each day. Keep habits small and specific when you're starting out. "Go to the gym" is harder to stick to than "put on gym clothes at 7am".

Completing habits. Each day, your active habits appear as a checklist on the Habits screen. Tap each one as you complete it. The app tracks your current streak, your longest streak, and your overall completion rate. Streaks are a powerful motivator. Missing one day costs you the streak, which creates a healthy pressure to stay consistent. If you miss a day unintentionally (it happens), just keep going the next day rather than giving up entirely.

Reviewing your consistency. The stats view inside each habit shows you a calendar heatmap of completions, your average weekly completion rate, and trend data over the past month. Use this to spot patterns. Maybe you consistently miss Saturdays, or your evening habits drop off when you're tired. Identifying weak spots lets you adjust the habit or the time you've scheduled it.

• Drag and drop habits to reorder them. Put the most important ones at the top of your daily list.
• Use the archive feature to pause habits temporarily without losing your history or streak data.
• Habit streaks appear on your profile and are shareable with friends.

The Focus tools in The 1% are designed to complement your physical training with the mental side of improvement: structured deep work, intentional reflection, and a place to process your thoughts.

Using the Focus Timer. The timer is built on the Pomodoro Technique: a method of working in timed intervals separated by short breaks. The default is 25-minute work blocks with 5-minute breaks, but you can adjust these in the timer settings to match the kind of work you're doing. Longer creative or analytical work often benefits from 45–60 minute intervals; shorter or more repetitive tasks work well with the standard 25 minutes. You can also select apps to block during focus sessions. When the timer is active, those apps are temporarily inaccessible, which is a powerful way to prevent distraction.

Using the Journal. The Journal is a private, unstructured space to write whatever you need to. There are no mandatory prompts, just an open page. Some users use it daily as a morning brain dump; others write only after significant events or hard training sessions. Whatever your approach, the habit of writing down your thoughts has a measurable impact on mental clarity, stress management, and self-awareness. All journal entries are stored privately on your device.

Daily Quotes. Each day a new quote appears in the app: a short, substantive line drawn from books, athletes, and thinkers worth taking seriously. These aren't motivational poster fluff. They're selected to make you think. Tap any quote to save it for later or share it.

• Focus sessions are logged in your activity history so you can track weekly deep work hours over time.
• Journal entries support rich formatting. Use headings and bullet points to structure longer reflections.
• You can add tags to journal entries to make them searchable later.

Accountability is one of the most underrated tools for staying consistent. The 1%'s social features let you share progress with people you know and create the kind of low-level accountability that keeps you showing up even when motivation dips.

Adding friends. From your Profile tab, tap the Friends icon and search for other users by username. Send a friend request and once they accept, you'll be able to see each other's shared activity. All profiles are private by default. Only friends you've explicitly approved can see your data. There's no public discovery or follower system; it's just people you know.

Sharing workouts. After completing a session, you'll see a Share button on the workout summary screen. This creates a shareable card with your session details (exercises, sets, reps, and duration) that you can post to your social media or share directly within the app to your friends list. Sharing a tough session publicly (even just to one or two people) creates a satisfying sense of completion and often inspires others to do the same.

Comparing with friends. The Friends tab shows an overview of your connected friends' recent activity. You can compare total weekly volume, workout frequency, and running distances side by side. This isn't about competition for its own sake. It's about the natural human tendency to work a little harder when you know someone else is watching.

• You control exactly what's shared. Workouts are only shared when you explicitly choose to share them.
• Remove a friend at any time from your Friends list; they won't receive a notification.
• Live challenge features and expanded comparison tools are in development for a future update.