Runbo: Workout Guidance

- Improved 5k prediction calculator - Added better heart rate zones to match Apple Health - Added ability to specify max heart rate

- Redesign load focus - Improved load focus calculations - Improved suggested workouts based on training load and load focus

- Increasing accuracy of suggested workouts

Fixing bug where Load Focus wasn't always correct on the homepage.

- Improved refresh behavior on Home and Workouts. - Fixed the dashboard Load Focus gauge. - Made workout suggestions more conservative after time away from training.

- Major visual overhaul with deep dark mode, premium card styling, and improved layering. - Added staggered entrance animations for all dashboard and workout components. - Implemented breathing pulse animations for focus range indicators. - Added interactive card depth with physical scale feedback on press. - Introduced ambient background flow with an animated gradient mesh. - Updated workout action icons to the Apple Watch symbol for better clarity. - Refined Settings view with a modern card-based layout and improved navigation.

- Visual design fixes

- Improved pace targets and Apple Watch workout exports. - Improved sleep totals in Vitals. - Fixed Home and Workouts refresh issues so new runs and Health data show up more reliably.

- Added pace or heart-rate guidance for Apple Watch workouts, with onboarding, Settings, and send-time choices. - Improved Apple Watch workout exports with Runbo step names, native warmups/cooldowns, and repeat-set structure on supported watchOS versions. - Improved structured workouts with clearer watch labels, better warmup/cooldown targets, better sprint intervals, and smarter duration adjustments. - Fixed repeated segment counts, pace formatting, and performance refresh reliability.

Improved workout suggestions so Runbo leans back to easy aerobic maintenance when all Load Focus targets are already in range, instead of repeating anaerobic work too soon.

- Redesigned Runbo around a daily snapshot Home, a new Performance tab, darker expandable panels, and the user's accent color. - Added readiness, signal-based stress load, last workout, and VO₂ fitness age surfaces alongside refreshed VO₂, race forecast, load focus, vitals, workouts, settings, and detail pages.

- Added individual detail pages for Home vitals with 30-day trends, personal typical ranges, source context, and clearer alerts when a reading is outside your usual range. - Added richer Sleep details with stages, stage totals, sleep window, efficiency, in-bed time, and wake-ups when Health provides the data. - Added optional workout-completed notifications that can open the completed workout details when tapped. - Updated the app version to 1.4.1.

- Added Health-powered Energy Level and Live Stress cards with detail pages, charts, coaching, and daily scoring. - Added 14 more app translations.

Improving the Energy Level algorithm

- Added smarter sleep coaching with personalized Sleep Need targets and Sleep Trends. - Improved Energy Level recovery with early-wake adjustments, stable overnight sleep caps, and sleep-window illness signals. - Made Training Readiness fairer when one vital is out of range, while still guiding you toward rest when needed. - Added a Norwegian 4x4 VO₂ max workout and fixed Sleep details scrolling.

- Made Home and Energy Level smoother while Apple Health data is syncing. - Improved Training Load and Load Focus with clearer labels, charts, and same-day workout updates. - Refined workout suggestions after intervals, tempo runs, strength work, and recent anaerobic sessions. - Tuned heart-rate zones, VO₂ Max, Fitness Age, Race Forecasts, Workout app exports, and notifications.