Support Center
Need help with JogList? We're here to assist you.
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Frequently Asked Questions
How do I start the fitness assessment?
Open JogList on your Apple Watch and tap "Start Assessment". You'll do a 3-minute walking warm-up, then run at your own pace until you feel you've given your best effort, followed by a 2-minute cool-down.
What is the Karvonen formula?
The Karvonen formula calculates your personalized heart rate zones using your resting heart rate and max heart rate. This gives you training zones that are unique to your fitness level, unlike age-based formulas.
How does the plan adapt to my progress?
JogList's dynamic engine tracks every workout. If a session feels too easy, the plan adjusts upward. If you struggle, it adapts down. The plan never outruns the runner.
Can I use JogList without an Apple Watch?
JogList is designed primarily for Apple Watch. While there is an iPhone companion, the core workout experience — heart rate monitoring, haptic guidance, and real-time coaching — requires an Apple Watch.
How long is the training plan?
The plan ranges from 5 to 8 weeks, depending on your assessment results. Each week includes 3 workout days with rest days in between. The goal is to progress from walk-run intervals to running 30 minutes continuously.
What is Free Run mode?
Free Run mode unlocks after you complete the training plan. It's pure running with timer and heart rate tracking — no structure, no intervals, no instructions. You've graduated.
Is my health data private?
Yes. All your training data is stored on your device using SwiftData. We never collect, upload, or share your data. Your runs belong to you.
What happens if I miss a workout?
No problem — life happens. JogList picks up where you left off. The plan adjusts based on your actual performance, not a rigid schedule.