How to log cardio and sports

1. Tap the plus button (Quick add) and choose Log activity.
2. Pick a sport from the tiles at the top. Tap More sports for the full list.
3. Tap Duration and set hours, minutes and seconds, then tap Done.
4. Add a distance if the sport has one. Heart rate, effort and a note are optional.
5. Check Started at. It starts 30 minutes ago, so a workout you just finished is about right. Change it if not.
6. Tap Save. The save button says Enter the duration first until the duration is above zero.

You see Cardio saved with the minutes, and a View button that takes you to Progress. If you started from the plus button on the Today screen, the notification has an Undo button instead.

The five tiles are your most frequent sports of the last 90 days. Until you have some history they fall back to running, cycling, swimming, walking and HIIT. Mitta also remembers the sport you logged last, so the next time that one is already selected.

There are 49 in the list, including Other sport. They sit in ten groups:

• Running and walking: running, walking, hiking.
• Cycling.
• Water: swimming, rowing, canoeing and SUP, surfing, sailing, water sports.
• Racket sports: padel, tennis, squash, badminton, pickleball, table tennis.
• Team sports: football, hockey, basketball, korfball, volleyball, handball, rugby, American football, baseball, cricket, water polo, ultimate frisbee.
• Fitness and dance: HIIT, cross training, bootcamp, elliptical, stair climbing, jump rope, dance.
• Yoga and flexibility: yoga, Pilates, stretching and mobility.
• Martial arts: boxing, kickboxing, martial arts.
• Winter and skating: skiing, snowboarding, skating.
• Other: climbing, golf, horse riding, gymnastics, other sport.

In the picker you can search. It also knows other names: typing spinning finds Cycling, boulderen finds Climbing, and judo finds Martial arts.

The other 41 sports have no distance field. Padel, yoga and football are logged by time, effort and heart rate.

The effort scale comes with a short hint: 1 is very easy and 10 is all out. Up to 3 means you can talk comfortably, up to 6 you can still talk in sentences, up to 8 only short words, and above that you can’t talk.

When you enter a distance, Mitta works out pace or speed from it and shows it under the fields. The unit depends on the sport:

• Running, walking, hiking: pace per km and speed in km/h.
• Cycling, canoeing and SUP, skating: speed in km/h.
• Rowing: pace per 500 m.
• Swimming: pace per 100 m.

Example: 5 km in 30 minutes is a pace of 6:00 per km and a speed of 10.0 km/h.

If you switch sport after typing a distance, Mitta converts it between km and metres. A sport without a distance does not save one, even if you typed a number first.

Open Progress and choose the Cardio tab. It shows:

• By sport this week: a ring with your minutes this week against a guideline line of 150 minutes per week, the four weeks before as small bars, and a row per sport with minutes, distance and pace. The guideline is a measure, not a target Mitta sets for you.
• This week: distance, time and number of workouts.
• Distance per week for the last 12 weeks.
• Pace over time, for running, walking, hiking, cycling and swimming, once you have at least two logs with a distance.
• A list of your workouts. Once you have logged more than one sport you can filter on one.

Tap a workout in the list to see its details. There you can delete it. Right after, a notification offers Undo.

Less than you might expect, and it is better to know that.

• Your lifting plan. The plan Mitta builds for you is a strength plan. Mitta does not generate running or cycling programmes. You choose what to log, or plan a sport on a day yourself with Plan an activity in the plus menu. A workout you plan shows up on that day.
• Your food targets. Targets that move with your training count days with strength training. A run does not make a day a training day, and no calories are added for cardio.
• Your lift targets. These come from your lifting history. Cardio does not change them.

What cardio does do: it sits in your history next to your lifting, it shows up in Progress, and the coach can see the minutes per week in the summary it works from, if you use the coach.