First Gear for Apple Watch
The heart range running app that cues your next step.
Start walking. Hear when to jog and when to take a walking break. We turn your heart-rate readings into clear coaching on Apple Watch. You choose your pace and follow the next cue.
Your first session is free, with no subscription.
Hear what to do next.
Our standard coach follows your live heart rate to cue jogs and walks. Choose Lana or Cal, hear the cue, and feel a tap on your wrist. Both voices are included.
Start with a walk.
Set aside twenty minutes. Every session opens with walking, and you can keep walking whenever you need to. You set the pace and decide when to stop.
Leave your phone at home.
Once setup and access are ready, coaching runs on your Apple Watch without your phone or a live internet connection. Headphones are optional for jog/walk cues and required for coaching tips.
Your heart-rate range gives the cues a direction.
A range has a lower and an upper heart-rate boundary. In standard range coaching, we use your readings and their recent trend to cue a jog when there is room, then a walk as your heart rate approaches the top. You choose how to respond.
First Gear estimates your starting range from your age and, with your permission, available resting heart-rate readings from Apple Health. When resting data is unavailable, we use an age-based estimate. This is a coaching range, not a measurement of your personal safe limits.
That is the reason to choose our heart rate running app: you get a next step while you move. The cues respond to heart-rate readings instead of a fixed run/walk timer. You can always walk sooner, keep walking, or stop.
Understand how heart-rate estimates workSix stages. Your choice to move up.
Standard sessions target twenty minutes. Coaching ranges start thirty beats wide, then narrow to 25, 20, 15, and 10 beats. Stage six keeps the same ten-beat width as stage five.
Three recent qualifying completed sessions can bring an offer to try the next stage. Accept it or keep practicing where you are. These stages organize your sessions; they do not measure fitness or medical readiness.
Miss a week and your stage waits. There is no catch-up workout. Put on your Watch, start walking, and let us coach the next session.
See how our coaching and stage offers work- Stage 130 bpm20 min
- Stage 225 bpm20 min
- Stage 320 bpm20 min
- Stage 415 bpm20 min
- Stage 510 bpm20 min
- Stage 610 bpm20 min
Before your first session.
Your next walk can be your first session.
Download First Gear, put on your Apple Watch, and set aside twenty minutes. We start with a walk and coach the changes. Your first session is free, with no subscription.