Your daily streak and freezes

Your daily flame 🔥 counts the days in a row you showed up. A workout counts, and so does a walk, a bike ride or anything else that got you moving. It is free, and it is the habit that keeps everything else going.

What counts as a day

A day counts when you do any one of these:

• Start a workout. Tapping Start lights the day straight away.
• Log an activity: walk, run, cycle, swim, yoga, mobility, sport, steps, or something else.

One log covers the whole day, and days run midnight to midnight where you are. A day that has not ended yet never breaks your streak, so you have until midnight.

Log a walk or other activity

1. On 🏠 Today, tap the flame card. Or tap the round flame button in the middle of the bottom bar and use the Move today? card.
2. Pick what you did: 🚶 Walk, 🏃 Run, 🚴 Cycle, 🏊 Swim, 🧘 Yoga, 🤸 Mobility, 🎾 Sport, 👟 Steps, or ✍️ Something else to describe it.

Once the day is covered, the card says Logged today and you are done until tomorrow. You can still do a workout that day, and it still counts toward your week. Logging an activity never changes your weights, estimated maxes or personal bests. Those only come from lifting.

The streak page

Tap the round flame button in the middle of the bottom bar. You will see your current flame, your longest streak, your freezes, how many days you were active this month, a calendar marking days you lifted, moved or were covered by a freeze, your next milestone, and your streak partners.

Freezes

A freeze covers a missed day so your flame keeps going.

• Earning them: finish a workout in a week where you have hit your training goal, and you earn a freeze. You can earn once each week. Free members earn one at a time and can hold two. Pro members earn two at a time and can hold four.
• Using them: you do not have to do anything. When you miss a day, a freeze is used automatically the next time you open the app, and the day shows as a freeze on your calendar. If you miss more days in a row than you have freezes, they are all used up and your flame starts again from the frozen days.

Weeks on plan

Separately from the daily flame, 💪 weeks on plan counts the weeks in a row that you finished the number of sessions your plan asks for. You will see it on Today and on the You tab. The daily flame is about showing up. Weeks on plan is about training.

Deload weeks and time off

A deload week is lighter lifting, not a week off from showing up. Log a walk or anything else each day and your flame keeps going.

Common questions