Not every workout is a plan. Under Log workout (the middle button, or Workout at the top) you record what you did, in three steps.
1. What did you do? At the top is what you log most often. Below that are strength and fitness, classes, endurance and sport, and Other, namely… for everything else. If five people at your gym use the same custom name, such as Padel, it appears in the list from then on too.
2. What did you train? Only for strength, fitness, CrossFit and training at home. Fill in the exercises with sets, reps and weight, or skip it. With exercises, your workout counts in your charts and records, and you can save it as a plan for next time.
3. How long and how hard? The minutes, and one of five levels from Taking it easy to Intense. Not sure? Use the talk test: if you can still speak in full sentences, it’s Good pace; if you can only manage a few words, it’s Quite tough.
Calories burned. Below the choices is roughly how many active calories you burned. The estimate comes from the Compendium of Physical Activities, per type and per level, without what you burn at rest. Without a measured weight, the app calculates with 70 kilos.
Your watch. If your watch is recording during a workout, you don’t need to do anything. After the next sync it appears as an activity, with your watch’s calories and a level based on your heart rate. If you log the same workout yourself anyway, the two become one activity: your type, your watch’s calories. If you remove an activity from your watch, it doesn’t come back.
Points. An activity is 5 points, just like a workout, and at most twice a day. If you fill in the exercises, you get the points for the workout.
Your path. If a day on your path asks for a number of minutes of movement, your activities, runs and workouts for that day add up. If it’s enough, the day ticks itself off.
What your coach sees. If you have a coach, they see your activities in your record. Your coach only sees the calories and level that come from your watch if you share them. That’s on by default, and you turn it off under Profile → Wearables.