📖 User Guide

🚀 Getting Started

1. Install the App

Download Peak Condition from the App Store on your iPhone. The Watch app will automatically install on your paired Apple Watch.

2. Grant Permissions

Peak Condition requires the following permissions to function:

• HealthKit — To read heart rate, HRV, and save workouts
• Location — For GPS tracking during outdoor workouts (optional)
• Bluetooth — For external heart rate monitors and sensors (optional)

3. Set Up Your Profile

Open the iPhone app and go to Settings → Profile to enter:

• Age (for heart rate zone calculations)
• Weight (for calorie calculations)
• Height (for pace calculations)
• Gender (for fitness age estimation)

You can import this data directly from Apple Health by tapping "Import from Health".

⌚ Starting a Workout on Apple Watch

Cardio Workout

1. Open Peak Condition on your Apple Watch
2. Tap "Cardio" from the main menu
3. Select your activity type (Running, Cycling, etc.)
4. Tap "START" to begin
5. A 3-2-1 countdown will appear before the workout starts

During the Workout

• Swipe left/right — Switch between metrics, heart rate graph, and clock views
• Tap the stopwatch — Record a lap time
• Tap Pause — Pause the workout
• Tap Stop — End the workout and save

Strength Workout

1. Open Peak Condition on your Apple Watch
2. Tap "Strength" from the main menu
3. Select a template or start a free workout
4. For each exercise:
   • Use the Digital Crown to adjust weight
   • Tap to log completed sets
   • Rest timer starts automatically between sets
5. Tap "Finish" when done

Interval Training

1. Open Peak Condition on your Apple Watch
2. Tap "Intervals" from the main menu
3. Select a preset (Tabata, HIIT, EMOM, AMRAP) or create custom
4. Tap "START" to begin
5. Follow the audio and haptic cues for work/rest phases

Multisport / Triathlon

1. Select "Multisport" or "Triathlon" from the activity picker
2. Start your first discipline (e.g. Swim)
3. The app automatically detects transitions between disciplines
4. Each segment is tracked separately with its own metrics
5. Transition times (T1/T2) are recorded automatically

📺 Workout Display Mode

Cast your live workout metrics to your iPhone screen for easy viewing during gym sessions.

Setting Up

1. Open Peak Condition on your iPhone
2. Tap the heart icon on the home screen to open Workout Display
3. Connect a heart rate sensor (see below)
4. Select your activity type
5. Tap "Start Session" to begin

Features

• Portrait & Landscape — Rotate your iPhone for the best view on gym equipment
• Heart Rate Zone Meter — Large visual zone indicator with real-time BPM
• Heart Rate Bar Chart — Live 15-minute history with zone-coloured bars
• GPS Tracking — Live map for outdoor activities
• Auto-Stop Detection — Suggests ending the session when you stop moving
• Heart Rate Recovery — Measures HRR₁ (1-minute pulse drop) after stopping

📡 Connecting Heart Rate Sensors

Peak Condition supports Bluetooth Low Energy (BLE) heart rate monitors for accurate readings during Workout Display Mode on iPhone.

Supported Sensor Types

Connecting a Chest Strap or Arm Band

Dedicated heart rate sensors (chest straps and arm bands) broadcast heart rate data automatically. Simply:

1. Put on your sensor and ensure it is active
2. In Workout Display, tap "Connect Sensor"
3. Your sensor should appear in the list within a few seconds
4. Tap the sensor name to connect
5. A green "Connected" status confirms the connection

Once connected, the sensor is saved as "My Sensor" and will auto-connect next time you open Workout Display.

Connecting a Polar Sports Watch

Polar sports watches (Vantage V3, Grit X2, Pacer, Ignite, etc.) do not broadcast heart rate by default. You have two options:

Option A: Enable HR Broadcasting on the Watch (Recommended)

This makes your Polar watch behave like a standard BLE heart rate sensor:

1. On your Polar watch, go to Settings → General Settings → Heart rate
2. Set "Heart rate visible to other devices" to On
3. Start a sport profile on the watch (e.g. Walking, Running)
4. In Peak Condition, tap "Connect Sensor" — the watch should now appear
5. Tap the watch name to connect

Note: The watch must have an active sport session running for HR broadcasting to work.

Option B: Use Polar SDK (Direct Connection)

If you prefer not to enable broadcasting, Peak Condition can connect directly via the Polar SDK:

1. In Workout Display, tap "Connect Sensor"
2. Scroll down to the "Polar Watches" section
3. If you see "Initialise Polar SDK", tap it first
4. Your Polar watch should appear in the list
5. Tap the watch name to connect via SDK

The Polar SDK connection streams heart rate data directly without requiring HR broadcasting to be enabled.

Connecting a Garmin or Other Sports Watch

Garmin watches (Forerunner, Fenix, etc.) can also broadcast heart rate via BLE:

1. On your Garmin watch, go to Settings → Sensors & Accessories → Wrist Heart Rate → Broadcast Heart Rate
2. Enable broadcasting and start an activity
3. In Peak Condition, tap "Connect Sensor" — the watch should appear

Other brands (Suunto, COROS) have similar settings — check your watch manual for "Heart rate broadcast" or "Share heart rate".

Troubleshooting Sensor Connections

• Sensor not appearing? — Ensure Bluetooth is enabled on your iPhone and the sensor is active. For chest straps, moisten the electrode pads.
• Connected but no heart rate data? — For sports watches, ensure HR broadcasting is enabled AND a sport session is running on the watch.
• Signal quality is weak? — Move your iPhone closer to the sensor. Chest straps typically have better range than wrist-based sensors.
• Multiple identical sensors nearby? — In a gym with many sensors, use "My Sensors" to save your device. Peak Condition remembers your sensor's unique ID.

📱 Using the iPhone App

Home Dashboard

The home screen shows your daily readiness score, training streak, fitness level, and recent activity. Pull down to refresh the data.

Workout History

1. Tap the "History" tab at the bottom
2. Use the filter bar to show specific workout types
3. Tap any workout to see detailed statistics
4. For GPS workouts, tap the map to see the full route

Analytics

The Analytics tab shows:

• Training load trends (acute vs chronic)
• Heart rate zone distribution
• Progress charts for key metrics
• Recovery-based workout suggestions

Settings

• Profile — Personal information for calculations
• Display — Font style and text size preferences
• Integrations — Connect Strava and Garmin
• Exercise Library — Manage custom exercises

🔄 Syncing Workouts

Automatic Sync to iPhone

Workouts completed on Apple Watch automatically sync to your iPhone when the devices are in range. This includes all workout metrics, GPS route data, and strength training sets.

Export to Strava

1. Go to Settings → Integrations → Strava
2. Tap "Connect to Strava" and authorise
3. Enable "Auto-upload" for automatic syncing
4. Or manually export from workout details

Export to Garmin Connect

1. Go to Settings → Integrations → Garmin
2. Connect your Garmin account
3. Choose FIT or TCX export format
4. Export workouts from the workout detail screen

❤️‍🩹 Understanding Recovery Metrics

Readiness Score

Your daily readiness score (0–100%) indicates how prepared your body is for training. It's calculated from:

• HRV — Heart rate variability compared to your baseline
• Sleep — Sleep quality and duration
• Training Load — Recent workout intensity

Interpretation:

• 80–100% — Ready for intense training
• 60–79% — Moderate training recommended
• 40–59% — Light activity or rest
• 0–39% — Rest day recommended

HRV Baseline

Your HRV baseline is a 28-day rolling average with confidence levels (high, moderate, low). Daily HRV is compared to this baseline to determine recovery status. Higher HRV generally indicates better recovery.

Training Load (CTL/ATL/TSB)

Peak Condition tracks your training load using the Performance Management Chart model:

• CTL (Chronic Training Load) — 42-day exponentially weighted average representing fitness
• ATL (Acute Training Load) — 7-day exponentially weighted average representing fatigue
• TSB (Training Stress Balance) — CTL minus ATL, representing form

Positive TSB indicates freshness, negative TSB indicates accumulated fatigue.

Fitness Tests

• Cooper Test — Run as far as possible in 12 minutes. Available in indoor and outdoor modes.
• Rockport Walk Test — Walk 1.6 km as fast as possible. Suitable for beginners.
• Step Test — 3-minute step test at 96 bpm. Can be done indoors with no equipment.

Fitness Age

Fitness age estimates your physiological age using the HUNT Fitness Study formula based on VO₂max, resting heart rate, HRV, and activity levels. A fitness age lower than your chronological age indicates above-average cardiovascular fitness.

💪 Creating Workout Templates

On iPhone

1. Go to Workouts → Templates
2. Tap "+" to create a new template
3. Name your template
4. Add exercises from the library
5. Set target sets, reps, and weights for each exercise
6. Save the template

Using Templates on Watch

1. Start a Strength workout
2. Select your saved template
3. Follow the guided workout
4. Adjust weights as needed using Digital Crown

⚙️ Customisation

Display Settings

Customise how metrics appear on your Watch:

• Font Style — Choose from System, Rounded, Monospace, or Retro
• Text Size — Small, Medium, Large, or Extra Large

Heart Rate Zones

Heart rate zones are calculated automatically based on your age (220 − age = max HR). The zones are:

• Zone 1 (50–60%) — Recovery (Blue)
• Zone 2 (60–70%) — Aerobic Base (Green)
• Zone 3 (70–80%) — Aerobic Capacity (Yellow)
• Zone 4 (80–90%) — Threshold (Orange)
• Zone 5 (90–100%) — Maximum (Red)

Accent Colours

Personalise your workout display with custom accent colours. Choose from preset themes or create your own colour scheme in Settings → Display → Accent Colour.

🆘 Troubleshooting

Workout not syncing to iPhone

• Ensure both devices are connected via Bluetooth
• Open the Peak Condition app on both devices
• Wait a few minutes for sync to complete
• Try restarting both devices if sync fails

Heart rate not showing

• Ensure Watch is worn snugly on your wrist
• Check that HealthKit permissions are granted
• Clean the heart rate sensor on the back of the Watch

GPS not tracking

• Ensure Location permissions are granted
• Wait for GPS lock before starting (may take 30 seconds)
• Move to an open area away from tall buildings

BLE heart rate monitor not connecting

• Ensure Bluetooth is enabled on your iPhone
• For chest straps: moisten the electrode pads and ensure the strap is snug
• For Polar watches: enable "Heart rate visible to other devices" in watch settings, or use the Polar SDK option in the sensor picker
• For Garmin watches: enable "Broadcast Heart Rate" in watch settings and start an activity
• If the sensor was previously connected, it should appear under "My Sensors" — tap to reconnect
• Try the "Find New Sensors" option if your device doesn't appear in the standard scan