Wearables, activity, sleep and the training coach

Wearables are devices you wear, like smartwatches and fitness bands. Biomapa syncs data through Health Connect (Android), Apple Health (iPhone), Samsung Health and Strava, bringing in daily metrics (steps, sleep, heart rate, calories, VO₂ max) and individual workouts. On Android, Health Connect gathers what Samsung Health, Garmin Connect, Fitbit, Zepp and similar apps save on your phone.

The Connections card on Home

Everything starts in the Connections card, the last one in Home's Overview. It opens the sync panel: Health Connect and Samsung Health on Android, or Apple Health on iPhone, plus Strava and "Sync automatically when opening". Each block has a "?" next to its title that explains that source, and the sync result shows inside the panel.

Connect on Android (Health Connect)

1. 1Install Biomapa from Google Play.
2. 2On Home, tap the Connections card and, in the Health Connect block, tap "Sync the last 30 days".
3. 3Allow the read permissions on the system screen (steps, sleep, heart rate, calories, VO₂, distance, workouts). If Health Connect isn't installed, Google Play helps you install it.
4. 4The ring on the Connections card counts the permissions granted by type - Activities (6), Vitals (1), Sleep (1) and Nutrition (1), plus Samsung Health's 3 when it's on the phone - and reaches 100% when everything is allowed. If something is missing, the card says what (for example, Distance) and the "Allow in Health Connect" button takes you to the permissions screen.
5. 5With Samsung Health on the phone, "Allow in Samsung Health" lets Biomapa read workouts and VO₂ max, the day's activity and body composition straight from it.
6. 6In your watch brand's app (Samsung Health, Garmin Connect, Fitbit...), turn on syncing with Health Connect. From then on, what those apps save on the phone syncs automatically.
7. 7The app syncs the last 30 days (90 for VO₂ max).

Connect on iPhone (Apple Health)

1. 1On Home, tap the Connections card and, in the Apple Health block, tap "Sync the last 30 days".
2. 2Allow each type of data iOS asks for (steps, sleep, heart rate, calories, VO₂, distance, workouts).
3. 3The app syncs the last 30 days (90 days for VO₂ max).
4. 4On iPhone, the ring on the Connections card counts the types of data that arrived from the Health app in the last 30 days, because iPhone doesn't tell apps what you allowed. "No data" may mean the permission is off or the device doesn't measure it (heart rate and VO₂ need an Apple Watch). The "Review in the Health app" button helps you check.

Connect Strava

1. 1In the Connections panel, in the Strava block, tap "Connect Strava".
2. 2Authorize access to your activity history.
3. 3Your workouts appear in Activities. "Sync the last 30 days" fetches them again.
4. 4New workouts you record on Strava come in automatically, almost in real time.

Automatic sync

1. 1In the Connections panel, turn on "Sync automatically when opening" in the Health Connect or Apple Health block and in the Strava block.
2. 2Each time you come back to the app, it syncs once in the background.

See your data

1. 1The cards on Home (Sleep, VO₂ max, Activities and the others) show your numbers, with colors against your goals, and each one opens its details and history.
2. 2Activities lists your workouts (type, duration, distance, calories, heart rate), with filters by period and by type.

Disconnect

1. 1Strava: in the Strava block, tap "Disconnect Strava".
2. 2Android: remove Biomapa's permission inside Health Connect.
3. 3iPhone: open the Health app, tap your photo in the top right corner and go to Privacy > Apps > Biomapa.

The Training tab is your coach. It reads what your watch already brings in - steps, sleep, resting heart rate - and decides today; you log your workout set by set (or your run in distance and minutes) and, at the end of the week, it decides the load for the next one. The rules are fixed; AI only builds the plan and writes the weekly review.

Where it is: Training is the second tab in the bottom bar (Body, Training, Meals, Home, Meds, Labs, Profile).

Today

1. 1Steps: if you fell short of your goal yesterday, today it asks you to make up for it - capped at half your goal, so it doesn't turn into punishment. Hit it yesterday, and today is your normal goal.
2. 2Light day: less than 6 hours of sleep or a resting heart rate 10% above your average makes it a "Light day, don't skip". If you take a medication that controls heart rate (a beta-blocker, for example), you're not judged by heart rate - the coach tells you why.
3. 3Progression day: 7 hours or more of sleep and today's resting heart rate at or below your average make it "A good day to go up", the day to push the load the coach marked to go up. Without a heart rate measurement, or with a medication that controls it, only sleep counts. Never on a light day or a walking day.
4. 4The day's status (normal day, light day, progression day or walking only) shows in a colored chip next to the "Coach · today" title.
5. 5What went well comes first, in a green line: yesterday's steps goal met, yesterday's workout and run (a workout counts with sets logged; a run, with distance) and a night of 7 hours or more of sleep. Then comes the instruction for the day. The 7 am push notification carries the same sentence, at the start.
6. 6Tapping the "Coach · today" title collapses the day's text, and it stays collapsed until the next day, when it comes back open with the new text.
7. 7The sleep the coach reads is your actual sleep time: only the time asleep (light, deep and REM sleep), without the moments you were awake. It shows in the sleep details, right below the night's total, with a "?" next to it that explains the difference.
8. 8Safety guard: a recent lab test with potassium, sodium, CK, hemoglobin, creatinine or troponin at a critical level swaps the day's workout for an easy walk and asks you to talk to your doctor before going back to heavy loads.
9. 9The push notification at 7 am (your local time) brings the instruction for the day and the next day of your plan. On Sunday at 8 pm, you get the weekly review (see below).

The weekly review

Every Sunday at 8 pm, your local time, AI reads your whole week - workouts and sets, runs (including the ones from your watch), sleep, resting heart rate, steps and the 4 weeks before - and writes the weekly review: a title, 2 to 4 points on what went well ("Nailed it"), 2 to 4 points on what to adjust ("To adjust", each with the icon of its area: sleep and recovery, running, strength or routine), the focus for next week and, when the week gives a reason, up to 3 changes to your plan and a new daily steps goal. Above the points is the week's scoreboard, which Biomapa itself calculates from your records (not the AI): the plan cycle (or your workouts, without a plan), running (or the days you hit your steps goal), average sleep and resting heart rate against the 4 weeks before, each box green or amber. It judges your plan by what each exercise is (the muscle group and the weekly sets for each group), together with running, steps and recovery, even if you renamed exercises. You get the notification "Your weekly coach is ready", and the review shows in its own card right below "Coach · today" on the Training tab. If you didn't train that week, you still get it, with a point about getting back on track. The load for each exercise and the running volume still follow Biomapa's rules: the review explains them, it doesn't change those numbers.

1. 1On Sunday night and Monday, the review shows open; from Tuesday to Saturday, it shows collapsed to its header. The arrow opens and collapses it anytime, and your choice holds until the next review, which replaces this one on Sunday. The "?" next to the title explains when it appears and updates.
2. 2The review starts with what went well and then says what to adjust, as the next step. The scoreboard is green where things went well and amber where they need attention (average sleep under 7 hours, for example, or a resting heart rate 2 beats above the previous 4 weeks), and the week's focus sits in a light blue block.
3. 3Plan changes show in the review in an amber box, with the exercise and what changes (a different number of sets, a different rep range or swapping the exercise). The button is INSIDE the exercise, in your workout: the "Suggestion from the weekly review" box repeats what changes and says why. "Apply to the exercise" changes your plan from then on, like editing the plan, and carries the change into the open workout; "Not now" removes the suggestion from the screen.
4. 4Muscle groups in your plan: when an exercise is saved under a group that isn't its own (for example, after you renamed or swapped it), the review always points it out in an amber box, with "Fix it in the plan" and "Not now". The right group comes from Biomapa's exercise catalog or from the exercise's name, and that's the one that counts toward each muscle's volume.
5. 5Steps goal: when this week and the 4 before give a reason (average steps, days on goal, running, workouts, sleep and resting heart rate, not just whether you hit the goal), the review suggests a different goal, in steps of 500 and at most 2,000 above or below your current one. "Apply new goal" changes your steps goal; "Not now" removes the suggestion from the screen.
6. 6The advice is generated by AI and doesn't replace guidance from a health or fitness professional. Something wrong in the text? Tap "Report this content", right below it.

Your training plan

With Premium, including the 3-day free trial, you can build as many plans as you want, and they can already use your body photos. On the form you choose your goal (build muscle, get stronger, lose weight, conditioning, general health or running), level, equipment, days per week, minutes and muscle focus; the AI builds days A, B, C with exercises, sets and rep ranges, within Biomapa's rules. When you already have records in Biomapa, the AI also uses them to calibrate the start of the plan: age, sex, weight and height, VO₂ max and resting heart rate from your watch, the workouts and runs of the last 4 weeks and the exercises you log most (it keeps the same name, so your previous load still counts). In a running plan, the first week starts from what you already run, instead of the level you chose; without records, what you answer on the form counts. Importing accepts pasted text, Excel (all tabs), CSV, TXT, a PDF with text or a photo of the spreadsheet - the coach transcribes it without making anything up, and techniques like supersets, drop sets or pyramids go into the exercise notes.

Build your plan with AI, step by step

1. 1On the Training tab, tap "+ Coach" at the top.
2. 2Body photos (optional): tap "Take a photo now" or "Choose from gallery" and send up to 3 photos, in this order - front, side and back. The order becomes the caption: the first one is the front. One is enough; with all three, the reading is better. The "?" next to the title shows how to take them: full body, standing, fitted workout clothes, light from the front and a plain background.
3. 3Choose your goal, level, equipment, days per week, minutes per workout and, if you want, your focus (what you want to prioritize). With the running goal, the photo block disappears and distance, pace and long run come in.
4. 4If you have any, write restrictions or notes and tap "Build plan". It takes up to a minute.
5. 5Check the preview - with photos, the first sentence of the notes starts with "From the photos:" and says what the plan prioritizes -, edit what you want and tap "Use this plan".

Exercises are shown in writing - name, sets and rep range - without photos or videos of the movement. If you're unsure how to do an exercise, ask your trainer or a fitness professional.

Body photos (optional)

In "Build with AI" (the "+ Coach" button at the top of the Training tab) you can send up to 3 photos of your own body - front, side and back. They're used for ONE thing: choosing the plan's emphasis, meaning which muscle groups the training will prioritize, by looking at what's less developed compared with the rest of YOUR body. The AI writes this in the first sentence of the plan notes ("From the photos: ...").

The photos are NOT kept: they're sent, read and deleted right after. And they don't produce any measurement - Biomapa doesn't estimate body fat percentage, weight or BMI from them. Body fat percentage only comes from a device: bioimpedance or your watch.

Where your plan lives, and how to edit it

1. 1Your active plan shows as a LINE inside the coach card on the Training tab. Tap it to open "My plans", with the full cards: the days, the pencil to edit and the X to delete. The "Training plan" block collapses with the arrow next to its title; collapsed, it shows only the plan's name (or how many plans you have), and the app remembers your choice.
2. 2You can edit your plan in three places: in the AI preview (before confirming), in today's workout and in the active plan. It's the same editor in all three.
3. 3Editing INSIDE today's workout applies from then on: a finished workout doesn't change, because your history is what you actually did.
4. 4Editing THE PLAN applies to every following workout - and to today's workout too, if it's still open.
5. 5At the top of the Training tab, next to the title, are the "+ Coach" button, which builds a plan with AI, and "Spreadsheet", which imports the spreadsheet you already use. With no active plan, you also see stand-alone workout chips (Chest, Back, Legs...), which disappear once you have a plan.

Log and progress

1. 1In today's workout, choose the day of the plan (A, B, C) - the workout opens with the exercises and target sets; you fill in the load and reps. "Done" saves the day; the badge only comes when the plan's WHOLE cycle closes in the week.
2. 2Between sets, the rest timer counts down and lets you know when it's over, even with the phone in your pocket or the screen off.
3. 3Inside the session, above the rest timer, is "Coach · next session": it shows the suggested load for next time, and the "Apply to sets" button writes those numbers straight into the workout, so you don't have to recalculate.
4. 4The review: if you reached the top of the rep range in every set, the load goes up (5 lb on upper-body exercises and 10 lb on lower-body ones, or 2.5 kg and 5 kg in metric); if you missed reps, it stays; two sessions in a row without completing them, it drops 10% so you can complete them again.
5. 5Running: with the running goal, the plan has easy runs, intervals and a long run, with distance, time and pace targets. You log distance and minutes (if your watch already brought in the run, it comes filled in), and the week decides the volume: all days done at pace and pain-free, up 10%; a day missed, it stays; pain, high heart rate or short sleep, a light week with 20% less.

Below, "Workouts · 4 weeks" shows ONE DAY AT A TIME, with arrows to move from one logged day to another - instead of a long list where nobody finds anything. At the end of the tab is the Badges card: the tags for the plan's days, which turn green as you close each one (and blue for an extra workout after you've closed the week), and the badges you've earned, grouped into Training, Beyond limits and Steps. The "?" next to the title explains the rule.