activity.
an hour is not an hour. activity is scored on what a session actually cost you — heart-rate response over duration — so an easy long run and a hard interval session don't read the same just because the clock agrees.
what feeds it
- workouts from apple health, however they got there — apple watch, strava, peloton, or logged by hand
- training load weighted by heart-rate response, not minutes
- steps and everyday movement, which count even on days you didn't train
- chest straps and power meters, if you own them
what it needs
very little. steps alone give activity something to work with from day one, which makes it — along with nutrition and habits — one of the pillars that works on an iphone with no watch at all. heart-rate data makes it considerably better.
what it can't see
activity scores load, not skill or technique, and it has no view on whether your programme is sensible. it also can't distinguish a hard session you chose from a hard session you shouldn't have done — that judgement lives in recovery, which is why the two are read together rather than separately.
one honest number, every morning.
sate reads what your iphone and apple watch already collect, and what you log in seconds, and answers with a single score you can act on.
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