Two heatmaps for your training: the year and the body.
One shows every day you trained across a year, a square a day. The other lights up the muscles you worked this week, this month or in the last 90 days, on a front and back body. Both are drawn from the sets you already log, so there is nothing extra to enter.
Your training on a body map
The Overview in My Performance has a Training volume by muscle card. It shades a front and a back figure by the sets you logged, so a muscle you have been hammering stands out and one you keep skipping stays dark. Choose 7D, 30D or 90D to change the period; it opens on the last 7 days.
Each muscle falls into one of four levels, Light, Moderate, High or Highest, measured against the muscle you trained most in that period. The levels differ by outline as well as colour: dashed for the lighter two, solid and heavier for the top two. Under the figures, a list names every muscle with its sets and its share of your top muscle, so the picture is never the only way to read it.
Counts what you logged
A set counts once for each muscle the exercise mainly works and half for each muscle that helps. A cardio entry counts as one set.
Back to the lift
Choose Learn beside any exercise while logging to see the muscles it trains and how to do it, without losing your sets.
Honest about gaps
If an exercise has no muscle information, such as a custom lift, the card tells you how many entries were left out instead of guessing.
Drawn from your own log
The map is built from your sets alone. Nothing extra to enter, and nothing posted to the feed.
Training volume is a count of the sets you logged. It is not a measure of muscle activation, fatigue or recovery, and it is not medical advice.
Your whole year, one square a day.
The Yearly View sits beside it in the same Overview. It shows the twelve months ending this month, with every day you trained filled in, so streaks and gaps are obvious at a glance.
Three things to see. Exercise, body check-ins or nutrition, one tap apart.
Zoom in. 12M, 3M, 1M or 7D. The closer you look, the more each day tells you, down to the lifts, volume and minutes of every workout.
Consistency that allows rest. A workout within three days keeps a day covered, so the rest days a plan needs never read as a miss.
Heatmap questions.
What does the muscle heatmap show?
The sets you logged over the last 7, 30 or 90 days, added up by muscle and drawn on a front and back body. A set counts once for each primary muscle and half for each secondary muscle, and the list under the figures gives each muscle's sets.
Why did a workout not light up the body?
Only exercises with muscle information count. The card says how many logged entries had none, such as a custom exercise you created, and they never stop you saving. A WOD adds nothing, and a cardio entry counts as one set.
Does the heatmap measure recovery or soreness?
No. It is a count of logged sets, not a measure of muscle activation, fatigue or recovery, and it gives no recovery advice.
How is the Yearly View different from the muscle map?
The Yearly View is about when you trained: one square a day across the year, with consistency and streaks. The muscle map is about what you trained: which muscles the sets landed on, over a week, a month or 90 days.
Can I see the heatmaps on my phone?
Yes. Both cards are in My Performance, in the website and in the phone app, and the phone opens the Yearly View on 3M and the muscle map on 7D.
Further reading.
- See how an exercise works your musclesLearn, the muscle map and the volume levels in the Help Center.
- See your year at a glanceRead the Yearly View: zoom, consistency and streaks.
- See your consistencyThe workout calendar and exercise history search.
- Workout ExplorerTechnique guides with the muscles each exercise trains.
See where your training went.
Log a session and the year and the body fill in on their own.