Setting Up Your Fitness Profile
Your Fitness Profile is the foundation Motra uses to personalize every workout it builds for you. It combines your personal health details, gym experience, fitness goals, heart rate zones, and injury information to generate AI workouts that match your body, your ability, and your ambitions. Keeping this profile accurate means better exercises, smarter weight suggestions, and safer routines.
How to Access Your Fitness Profile
Open Motra and tap Settings (gear icon).
Scroll to the Personalize section.
Tap Your Fitness Profile.
You will land on the Fitness Profile screen, which shows your personal details at the top and links to each profile section below.
Personal Details
The top section of your Fitness Profile displays four data points pulled from Apple Health:
Sex
Date of Birth
Weight
Height
These values are synced automatically. To change them, go to Apple Health > Browse > Body Measurements on your iPhone. If you have not connected Apple Health yet, you will see a Sync with Apple Health banner -- tap Connect to link your data.
Motra uses your date of birth to calculate your maximum heart rate, and your sex and weight to calibrate default weight suggestions for generated workouts.
Gym Experience
Tap Gym Experience to tell Motra how comfortable you are with weight training. Choose one of four levels:
Level | Description |
Beginner | Brand new or less than 3 months of experience in the gym. |
Intermediate | 3 months to 1 year of lifting experience. Comfortable with basic exercises. |
Advanced | Multiple years of lifting experience, comfort with most advanced lifts. |
Expert | Years of experience, with a high degree of knowledge and capability with all major lifts. |
Your selection helps Motra recommend exercises that match your skill level. Beginners see more foundational movements, while advanced and expert users receive more complex, compound lifts.
To save your choice, tap the checkmark button in the top-right corner.
Fitness Goals
Tap Fitness Goals to select one or more goals. You can pick as many as apply:
Goal | What It Targets |
General Fitness | Stay toned and healthy. |
Lose Weight | Reduce body fat. |
Tone Muscle | Decrease body fat while maintaining weight. |
Gain Mass | Increase overall bodyweight and size. |
Build Strength | Focus specifically on increasing muscle mass. |
Bodybuilding | Build more muscle mass and increase size. |
Cross Training / Fitness | Enhance strength, endurance, and power. |
Powerlifting | Sculpt muscles and lose weight. |
Your goals directly influence the types of exercises Motra selects, the rep and set ranges in generated workouts, and how aggressively auto-progression increases your weights over time.
Tap the checkmark button in the top-right corner when you are done.
Heart Rate Zones
Tap Heart Rate Zones to view and customize the five training zones Motra uses during workouts on Apple Watch:
Zone | Name | % of Max HR | Purpose |
Zone 1 | Warm Up | 50--59% | Baseline cardiovascular health at rest. |
Zone 2 | Endurance | 60--69% | Moderate exercise optimized for fat metabolism and weight loss. |
Zone 3 | Moderate | 70--79% | Moderate to high-intensity training to boost stamina and aerobic capacity. |
Zone 4 | Intense | 80--89% | Intense exercise improving anaerobic fitness for sustained high-intensity efforts. |
Zone 5 | Performance | 90--100% | Peak intensity for short bursts, enhancing overall power and speed. |
Your Target Max Heart Rate is calculated automatically using the formula: 208 minus (age x 0.7). This value is derived from your date of birth in Apple Health.
You can adjust the boundaries between zones by dragging the dividers in the chart. If you want to start over, tap Reset Heart Rate Zones to Default. Tap Read More on Heart Rate Zones for a detailed explanation of each zone and how Motra calculates your max heart rate.
Your customized zones sync to your Apple Watch and are saved to the cloud so they persist across devices.
Injuries & Areas to Avoid
Tap Injuries & Avoid Areas to let Motra know about any current injuries or areas of concern. This is one of the most important safety features in your profile.
To add injuries:
Tap Notable Injuries to open the injury list.
Check any that apply from the built-in list (examples include ACL Tear, Rotator Cuff Tear, Shin Splints, Plantar Fasciitis, Hamstring Strain, and many more).
If your injury is not listed, tap Add something else... at the bottom to type in a custom entry.
Tap the checkmark button in the top-right corner to save.
Motra uses your injury information to tailor workout recommendations. When you generate an AI workout, exercises that could aggravate your listed injuries are automatically avoided or substituted with safer alternatives.
To remove an injury, uncheck it from the list (or tap the X icon next to a custom entry) and save again.
Weekly Streak
Tap Weekly Streak to set your weekly workout target. This helps Motra track your consistency and display streak data, but it does not directly alter your generated workout content.
When to Update Your Profile
Review your Fitness Profile whenever:
Workouts feel too easy or too hard. Adjust your gym experience level or goals to recalibrate difficulty.
You have a new injury or have recovered from one. Add or remove injuries so Motra generates safe exercises.
Your goals have changed. Switching from weight loss to muscle building, for example, shifts the exercises, rep ranges, and progression rates Motra recommends.
Your body metrics have changed. Update your weight and height in Apple Health so default weight suggestions stay accurate.
Heart rate zones feel off. If your watch-based zone readings do not match your perceived effort, customize the zone boundaries.
Still Need Help?
If you have questions about your Fitness Profile or notice that your workouts are not reflecting your settings, reach out to us through Settings > Help > Chat With Us. We are happy to help you fine-tune your profile for the best results.