Answers about tracking WODs, strength and HIIT with Atlon on Apple Watch: setup, recognition, workout modes, points, Apple Health and your data.
Atlon works on any Apple Watch that runs watchOS 10 or later, paired with an iPhone running iOS 18 or later. That’s Apple Watch Series 4 and newer, every Apple Watch SE and every Apple Watch Ultra. Exercise recognition runs on the watch itself in every mode. Counting rounds with double tap needs a newer watch.
Read the full answerUsually it’s waiting on your watch. A workout you ended is saved on the watch and sent to your iPhone when the two are connected. Open Atlon on both, with the phone near the watch, and it goes across. If Atlon quit during the workout, Apple Health still keeps it, but Atlon’s sets, reps and points can’t be recovered.
Read the full answerYes. Atlon is free today, with no subscription and no in-app purchases. We plan to add an optional paid subscription with extra features later, but the main app experience will stay free.
An Apple Watch with watchOS 10 or later and an iPhone with iOS 18 or later, with Atlon installed on both. Sign in on the iPhone with Apple (or email, if you already have an Atlon login).
Yes. The workout runs on your watch, including exercise recognition, rep counting and your results, so you can leave the phone in your bag or locker. The watch keeps the workout and sends it to your iPhone the next time they’re connected; only the big-screen timer needs the phone close by.
No. Atlon is only for Apple Watch with an iPhone.
No. Atlon is in English only.
Yes. In Settings on your iPhone, set Units to metric (kilos, centimetres and kilometres) or US units (pounds, feet and miles).
Yes. In Strength mode Atlon detects each set as you lift, names the exercise and counts the reps; you set the weight. If it names the exercise wrongly, fix it on the set card and Atlon uses your correction for the rest of the workout.
Yes, automatically, in every mode: Atlon’s work vs. rest detection is >98%. Your work time, Work percentage, effort and points are built on it, and rest earns no points.
Wear it as you normally do, but tell Atlon: on the watch, open Atlon’s settings and pick your wrist and crown side under Watch orientation. If it’s wrong, exercise detection suffers.
Open Atlon on your Apple Watch, swipe to EMOM, tap the settings pill and set Every (the interval, from 0:15 to 5:00) and Rounds (1 to 50). Press play. The watch starts each new round on its own, taps your wrist before the change, and counts your reps. A 10-minute EMOM is 10 rounds every 1:00.
Read the full answerOpen Atlon on your Apple Watch, swipe to AMRAP, tap the settings pill and set the time cap (1 to 90 minutes). Press play. The clock counts down while Atlon recognises your exercises and counts reps. Tap Round (or double tap on supported watches) as you finish each round. The workout ends by itself when time is up.
Read the full answerOpen Atlon on your Apple Watch, swipe to RFT, tap the settings pill and set the rounds (1 to 50) and, if you want one, a time cap (up to 90 minutes). Press play. Tap Round after each round; on the last round the button says Finish. Your time stops there and is your score.
Read the full answerOpen Atlon on your Apple Watch, swipe to Intervals, tap the settings pill and set Work, Rest (each 0:05 to 5:00) and Rounds (1 to 50). For a classic Tabata, choose 8 × 0:20 work / 0:10 rest. Press play. The watch switches between work and rest by itself and counts your reps.
Read the full answerIn Atlon’s Just train, AMRAP and RFT modes, tap your index finger and thumb together twice to count a round. It presses the Round button for you, so you don’t have to touch the screen with chalky hands. It works on Apple Watch models that support double tap, running watchOS 11 or later. On other watches, tap Round on screen.
Read the full answerYes. Prop your iPhone up with Atlon open, start a workout on your Apple Watch, and the phone shows it full screen: the clock, the round and your work and rest, big enough to read across the room, with the countdown beeps gyms use. Your watch stays in control, so there’s no second timer to start in sync.
Read the full answerYou don’t need to enter the structure on your watch. Pick the mode that matches the WOD’s clock (AMRAP, RFT, EMOM, Intervals, or Just train when nothing fits) and train. Atlon recognises the exercises and counts reps whatever the structure. Afterwards, snap the whiteboard on your iPhone, and the plan shows the ladders, buy-ins and stations.
Read the full answerRight after you count a round, the Round button turns into Undo for 4 seconds; tap it. After that, use Undo round on the controls page (swipe right).
Record the whole class, one part at a time, in the mode that fits each part: Just train for the warm-up, Strength for the lifting, then AMRAP, EMOM or RFT for the WOD. Recordings that start within an hour of the last one ending join into one workout, so the class shows up as one workout with every set.
Read the full answerNot at the moment. On the watch you set up the timer (AMRAP, RFT, EMOM or Intervals) in seconds, and after the workout you can add the plan on your iPhone by typing it, pasting a screenshot or snapping the whiteboard.
Atlon points turn any workout into one number you can compare: reps, minutes and kilos don’t compare, points do. You earn points for every second Atlon detects you working, more for harder exercises, a little more when your heart rate is high, and less per second as a set drags on. Rest earns nothing. Points always round down.
Read the full answerEffort is a percentage from your average heart rate during the workout. It’s the share of a reference group whose average heart rate was below yours: an average of 140 bpm gives about 42%, 160 bpm about 71%, and 170 bpm about 88%. It goes from 0 to 99%. It sits next to Work, Form and Calories.
Read the full answerYour monthly recap arrives on the 3rd of every month, with a notification at 10:00 your time. It shows last month’s points against the month before, your month day by day, your week streak, your top exercises, and how you compare with other Atlon athletes. Every past recap stays on the Workouts calendar.
Read the full answerNot in the current version: sharing to Instagram was removed in Atlon 4.2.
Yes. Atlon records every workout as an Apple Health workout, with your heart rate and active calories, so it counts towards your Activity rings like a workout from Apple’s own Workout app. The rounds you count are saved with it. Strength saves as Traditional Strength Training, Intervals as HIIT, and the other modes as Cross Training.
Read the full answerIt doesn’t calculate them itself. Atlon shows the active calories Apple Health measures during the workout, the same estimate Apple’s Workout app uses. See How accurate are Apple Watch calories for HIIT?
Strength saves as Traditional Strength Training, Intervals as High Intensity Interval Training, and Just train, AMRAP, RFT and EMOM as Cross Training. You can’t change it; it follows the mode.
Atlon reads heart rate from Apple Health, so check that Atlon is allowed to read heart rate in the Health app on your iPhone. Without heart rate, Atlon can’t work out your effort.
Atlon stores your account and profile, and your workouts: the watch’s motion data, heart rate, calories, sets and points. If you use the plan reader, what you type and the photos you send go to a third-party AI service to be read. Delete a single workout from its ⋯ menu in the Workouts tab, or your whole account in Settings → Delete account. Deleting an account is done by hand and can take some time; you’ll get an email when it’s done. See the privacy policy.
Atlon has no export or Strava sync. Every workout is saved to Apple Health, with its heart rate, calories and duration.
Partly. Apple’s Workout app has Traditional and Functional Strength Training types that record the session’s time, heart rate and active calories, but they don’t count reps or log sets and weights. For that you need an app. Atlon’s Strength mode detects each set as you lift, names the exercise, counts the reps and logs the weight you set.
Read the full answerTreat them as a rough guide. A 2025 University of Mississippi review of 56 studies found Apple Watch calorie estimates had an average error of about 28%, compared with about 4% for heart rate and 8% for steps. The error showed up across walking, running, cycling and mixed-intensity workouts. Heart rate is the more reliable number.
Read the full answerPick the type that best matches what you’re doing, and use the same one for the same kind of session so your history compares. Roughly: Traditional Strength Training for barbell and machine lifting, Functional Strength Training for bodyweight and mixed strength work, HIIT for timed work and rest intervals. Apple doesn’t publish how the types differ in their calculations.
Read the full answerBoth record your workout’s time, heart rate and calories and close your Activity rings. The difference is what happens between the start and the end. Apple’s Workout app tracks the session as a whole. Atlon recognises each exercise, counts your reps and rounds, separates work from rest, and runs AMRAP, EMOM, RFT and interval timers made for WODs.
Read the full answerA WOD timer runs the clock: it counts down your AMRAP, beeps every minute of your EMOM and maybe counts rounds when you tap. Atlon does that on your Apple Watch, with your iPhone as a big-screen timer, and also recognises your exercises, counts reps, times work and rest, and saves it all as a training history.
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