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I just got back from CES 2026, and you can see my real-time reports on some of the best and weirdest things I saw in our CES 2026 live blog. I tried on six(!) different exoskeletons, perked up my ears whenever I heard about a new smart strap, and looked in vain for new models of familiar fitness tech like watches. Here are the biggest trends I noticed and some notes on what was conspicuously missing. I've included prices where possible; anything without a price is likely too far from market to have one yet.

The number of non-Whoop smart bands just doubled

Luna band (underside) Credit: Beth Skwarecki

This is a continuation of a trend that really got going in 2025. Whoop is no longer the only player in the screenless fitness strap space. Last year we saw straps from Amazfit ($99) and Polar ($199), plus a sleep band from Garmin ($169). At CES I learned about two more. 

The Luna Band is likely to be the next one to market—the company’s reps said to expect it to ship sometime in the next month or two. (I plan to review it once units are available.) It will be $149, won't require a subscription, and it will use the same app as the Luna Ring, which I’m currently reviewing. Its maker, Noise, is new to the U.S. wearables market but is one of the leading smartwatch makers in India. 

Besides the new hardware, Noise also announced that the Luna app will soon have a system to take voice notes to give context to your health data. (This is coming to the app in the next few weeks.) For example, if you tell the app that you had a few glasses of wine, it will remember this when it sees your poor sleep the next morning, and it will adjust its recommendations accordingly—say, reminding you to hydrate, rather than telling you to take a nap.

Speediance Strap prototypes Credit: Beth Skwarecki

Speediance also announced the Speediance Strap, although it doesn’t seem to be as close to market. No price has been announced, and the units at the show were clearly prototypes. The Strap will collect sleep and recovery data, without requiring a subscription to view it, although some more advanced metrics will require a premium subscription. 

Rings are everywhere

RingConn gen 3 Credit: Beth Skwarecki

Oura has had competitors for years (and has taken up suing them to stop sales), but it seems like the number of smart rings out there is just exploding—though not all of them are fitness or health oriented. Besides Pebble’s Index 01 ($75), which is charmingly simple, there are plenty of rings that pack in more functions—NFC payments, AI voice processing, haptic alerts, and more. There are so many I can’t give a full list, but to name a few: there’s the Muse Ring One ($323), the Dreame Ring, and the Vocci AI ring. 

RingConn announced its third-generation ring, with blood pressure insights (I’m skeptical) and haptic alerts, including the ability to buzz for a smart alarm (I’m intrigued). This one isn’t on the market yet, and a rep at the booth asked me what price I thought it should go for. In the meantime, RingConn gave me a gen 2 ring to compare to Oura and others—watch for my review soon.  

Watches (mostly) aren’t exciting anymore

Credit: Beth Skwarecki

The companies that make smartwatches and fitness watches tend to be on their own release cycles, not necessarily tied to CES. Apple certainly wasn’t going to announce a new Apple Watch; Google and Fitbit didn’t show up, either. Amazfit had a new watch, the Active Max ($169) in its lineup, but it was more of a refinement to the product line than a new exciting announcement.

The only real exception I can think of is Pebble, but you’ve heard from me already on why it bucks the trend. I got to go hands-on with the Time 2 (announced last year) and the Round 2 (announced last week), which was so thin and sleek it made the Coros on my wrist feel like a big ol’ hunk of plastic. As a reminder, the Round 2 doesn’t have a heart rate monitor and Pebble is trying not to be a fitness watch brand. (I’m still looking forward to reviewing its watches anyway.) 

Pebble Time 2 Credit: Beth Skwarecki

I think the main reason for the stagnation here is that watches already have everything they need to have for fitness and health tracking. There's not a lot of room left to innovate; either you give a device slightly better battery life (nice, but yawn) or you stick something else into it just to say you did—like a flashlight or a microphone. That's nothing against flashlights or microphones, which are both great in context, but we're hardly in game-changing territory anymore. Companies like Oura and Whoop are pivoting to services like blood tests that take the focus off their hardware. My colleague Stephen Johnson said it best: tech launches don't feel magical anymore, partly because we don't have many problems left that consumer tech can easily solve, and partly because every new advice adds a hassle to your life.

And so Garmin’s main announcement this weekend was a nutrition tracking feature in its Connect+ subscription. I thought at least there was a good chance of a new watch from Garmin—nope. Garmin announced the Instinct 3 at last year’s CES, but no new hardware this year besides a camera system for truckers (I’m happy for them). 

A few other companies used the buzz around CES to announce non-hardware developments as well: Oura is finally shipping the charging case it promised last fall, and Ultrahuman announced a limited-time free tier of its blood testing service with 20+ markers. Its other tiers give you 50+ markers for $99, or a 100+ marker test followed by a 60+ marker follow-up test for $365. (Ultrahuman told me that the exact blood tests it's able to offer vary slightly by state, hence the vague numbers.)

AI was present, but not center stage

A prototype of Amazfit's V1TAL camera, which analyzes the food on your plate Credit: Beth Skwarecki

There were, of course, plenty of mentions that “AI” is baked into this or that fitness app. But the companies mostly seemed to understand that while AI might help to create features their users want, users don’t buy devices for the AI. (See also: Dell executives commenting that its customers don’t seem to want AI, and that it has adjusted the marketing for its computers to de-emphasize it.)

I heard at CES that apps are using AI to identify foods from photos (Garmin and Amazfit) or that AI is helping to find patterns in data (basically everybody). Merach did say it would let me try an AI-powered treadmill, but a rep apologetically told me the device wasn’t available in time to ship the prototype to CES. 

They’re trying to make exoskeletons happen

The Sumbu hip-based exoskeleton Credit: Beth Skwarecki

Exoskeletons were the biggest new-to-me trend at CES. These are devices that you strap on to your body, and their motors give an added boost to what your muscles are doing. Several of the companies described them as being like an e-bike for walking. 

I gave myself a side quest of trying every exoskeleton that was available to demo. That ended up being a total of six: four that assisted you at the hip, one at the knee, and one at the ankle. One device made by Ascentiz ($1,299-$1,848) can be configured with combined hip and knee action, but the knee module wasn’t available for me to test.

All six devices really did give me a boost while walking (or climbing stairs—several of the companies wisely included a mini staircase in their booths to try out). But I have to wonder who the exoskeletons are really for. If you’re not a serious hiker, an exoskeleton might help you hike up a mountain and keep up with your friends. But I’d think that only a serious hiker would have $1,000+ to spend on hiking gear like an exoskeleton—and that they would probably prefer to train harder and spend the money on something else. 

If I had to predict where this tech is going, I think the rental market makes the most sense. Imagine if you could borrow the Ascentiz for a scenic hike on vacation without having to train for months ahead of time, or strap on Dephy’s “powered footwear” ($4,500) to get you through a day at Disneyworld.

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Garmin, maker of fitness watches (among other things), announced this week that the subscription tier of the Garmin Connect app will now include nutrition tracking. According to the company, the app can identify foods based on a photo, and can set your calorie targets based on your activity data. 

Garmin announced this feature during CES 2026, although a new feature announcement isn't exactly traditional CES fare—I was hoping it would show off a new watch. Still, I did get a chance to try out the feature on my own phone (and watch), and thought it worked well. 

How Garmin Connect+'s nutrition logging works

Credit: Screenshots by Beth Skawrecki

Garmin’s nutrition logging is pretty similar to the nutrition logging features on other apps, including my fave free app Cronometer. Identifying food items from a photo is a common feature, but it’s often locked behind a premium tier—which finally makes Garmin’s $6.99/month Connect+ subscription start to make sense. If you were going to pay for a premium nutrition app anyway, or if you already subscribe to one, you can consolidate those subscriptions by only paying for Garmin. 

If you currently have MyFitnessPal linked to Garmin, you may get a message saying that it’s been disabled. This connection still works, but you can’t use both that and the new nutrition feature—Garmin Connect needs to have one source for nutrition information. 

One nice thing about doing your nutrition in Garmin Connect rather than another app is that the setup process uses your activity history to help you pick a calorie target. This way you don’t have to guess whether you’re “moderately active” versus “lightly active.” Calorie estimates from fitness apps are never totally accurate, but they tend to be a pretty good starting place if you have no idea what number to pick.

The nutrition feature also allows you to view your calories from your watch, and to log favorite or recent foods. (For a full search, you'll still need to use the app.) This watch feature is available natively on newer watches, and through a ConnectIQ app for slightly older watches—the Forerunner 255 and Fenix 6 are covered with the latter app.

Garmin displays a real-time stress level from 0 to 100. Oura calculates "daytime stress" and resilience metrics. For Whoop, it’s the stress monitor; for Fitbit, a "stress management score." However it’s branded, some version of a “stress score” has become ubiquitous across smartwatches and wearables. This number is marketed as a window into our internal emotional state, turned into quantified proof of how our day is really going. The only issue: these numbers aren’t all that accurate.

What your "stress score" actually tells you

The scores lighting up our wrists aren't measuring what most of us think they're measuring. When you check your smartwatch and see that your stress level spiked, you might assume the device somehow detected your anxiety about some direct stimulus, like a difficult conversation or frustrating traffic. But that's not totally accurate.

Sure, your watch might have detected physiological arousal—changes in your heart rate variability, skin conductance, or movement patterns. And while those signals do tell us something real about the nervous system, they don't really tell us about stress in the psychological sense you actually care about.

"Part of the discrepancy can be explained by different definitions of how stress is conceptualized," says Eiko Fried, who co-authored a 2025 study that found smartwatch stress measures did not align with self-reported stress scores for most individuals. The way most people understand the term "stressed"—as in "I was really stressed today!"—isn't the way Garmin defines its stress score, which measures physiological stress. So, your watch is not necessarily telling you how stressed you feel, just how your nervous system is behaving. "Such elevated activity can come from various sources," says Fried, "including many we would not typically consider a stressful experience."

Physiological arousal shows up in response to all kinds of experiences that have nothing to do with distress. "What most smartwatches call a 'stress score' isn't stress itself," says Erwin van den Burg, a physiologist who specializes in the biology of stress. "It's usually based on indirect physiological signals like heart rate variability, skin conductance, or movement patterns. Those signals tell us something about arousal in the nervous system, but arousal can come from many sources—physical activity, excitement, caffeine, poor sleep, illness, or emotional engagement—not just psychological stress."

The oversimplification becomes even more problematic when we consider that most stress algorithms fail to account for sex-specific physiology, particularly the menstrual cycle. Because hormonal fluctuations can meaningfully alter heart rate, heart rate variability, and temperature, "a perfectly healthy physiological shift can be interpreted by a wearable as 'high stress,'" says Emile Radyte, CEO at Samphire Neuroscience. This means women are more likely to receive misleading stress alerts for standard human biology, which can be confusing at best and anxiety-provoking at worst.

Can you trust your "stress score" at all?

Even setting aside the definition problem and the sex-bias issue, there's a basic question of measurement accuracy.

"When you have problems with your heart, your cardiologist may ask you to wear a chest-worn device for a few days to monitor your heart rate and heart rate variability. This is a highly accurate medical-grade device," Fried says. "Your doctor will not ask you to wear a smartwatch, because there are many issues that make wrist-worn measurement less reliable. This affects in particular heart rate variability, for which we need highly accurate measurements."

Heart rate variability is the cornerstone of most smartwatch stress scores, yet wrist-worn devices struggle to measure it with the precision required for medical-grade insights. The data isn't worthless, but it's noisy, and building definitive claims about internal states on top of noisy data is, well...scientifically dubious.

So is your wearable useless? Of course not. My critique here isn't that wearables have no value—it's just that the value they provide is being misrepresented. Your smartwatch's "stress score" claims to tell you far more than the science really supports. And in some cases, a less-than-ideal score may even increase stress, rather than help people understand what their body is responding to. The great irony of the wellness industry persists.

The bottom line

The way you think about "stress" doesn't translate to a single biological state, let alone one that can be captured by number or "score." Your watch simply detects signs of arousal in your nervous system, which could mean almost anything.

This distinction doesn't make the data useless, but it should make you a more informed consumer. It'd be nice if companies could stop using the word "stress" for what they're actually measuring—perhaps "physiological arousal" or "autonomic nervous system activity," which would be more accurate, but less marketable, so I'm not holding my breath. (Although, if I did, I'm sure my stress score would skyrocket.)

A device marketed to help you manage stress may actually create more of it by generating anxiety-inducing alerts about normal physiological variation that it misinterprets as distress. The sooner we're honest about that gap, the sooner these devices can actually help us, rather than selling us a quantified illusion of self-knowledge they don't really have.

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Garmin fitness watches are such powerful tools that you can use one for months or years without discovering some of their best hidden features. Here are 10 hacks that every Garmin user should know, from the setup steps you may have skipped, to lesser-known features you’ll wish you knew about earlier. 

These hacks apply to watches like the Garmin Forerunner line (like the 570 and 265, to name two of my favorites). Other Garmin models may vary, but most of the features I describe below will still apply. The Vivoactive 6, for example, doesn’t have as many buttons as the Forerunners, but you can still set up shortcuts for the two buttons it has. 

Set up shortcuts for touchscreen lock and more

Save yourself time digging through menus (or waiting for features to trigger on their own). By going to the settings menu and selecting System and then Shortcuts (previously “Hot Keys”), you can assign features to long presses or combination button presses. For example, on my watch I hold the DOWN button to bring up music controls, and the BACK button to turn the touchscreen on or off. You can also assign shortcuts to bring up the weather or the stopwatch, to save your current location, to turn on a “night shift” mode, and more.

Download a better watch face

Garmins come with a few stock watch faces, but you can find more on the ConnectIQ store. I’m partial to the Big Easy watch face, with its simple text and configurable data. (I have mine set to display sunset time and weekly running mileage, among others.) Other popular faces include Segment 34, Quatro, and this Fenix 8 lookalike that you can install on just about any Garmin watch. 

Customize your favorite activities, glances, and toolbox

When you start an activity, you’ll see a few “favorite” activities to choose from—running and cycling, for example. If you’re always scrolling past activities you don’t do and digging for the ones you actually want, just take a minute to configure this list. I always delete outdoor cycling (not a thing I do), but I make sure that strength and trail running are near the top, since I do those often. 

To remove an activity from the favorites list, long press it (or long press the left middle button). You can also reorder the item in the list this way. To add a new activity, scroll to the end of the list and select “add.” 

You can also customize the “glances” you see when you scroll down (or swipe up) from the watch face. If you don’t want to see your running performance or your calorie burn, you can remove them from the list. If you want the phase of the moon right up front, that’s within your power as well. Long press a glance to remove or reorder, and scroll to the bottom to add new ones. 

The controls menu works the same way. This is the circular dial of apps you get by long pressing the top left button on a Forerunner. Long press an app, or long press the left middle button, to edit this list. The wallet, calculator, stopwatch, and modes like Battery Saver are nice to have here.

Use Garmin Share to sync routes and workouts with friends

If you’re running with a buddy, you can both load the same workout or route on your watch. Just go to the end of your activity list and select Garmin Share. While you’re on this screen, you can receive shared files or scroll down to select a file that you’d like to send. 

I have a handy library of workouts and routes on my watch (more on why below) and I find myself sharing them often. If my husband wants to do a interval workout, I can beam him one of my favorites. You don’t need your phone to do this—it’s a watch-to-watch function you can do in a few seconds before starting your run.

Set up LiveTrack

I do a lot of solo runs, so I like to set up LiveTrack. When LiveTrack is on, my watch shares GPS data with my phone, and my phone sends that data to a private Garmin web page and shares the link with my trusted contacts. This way, my husband can see whether I’m almost done with my run (without bothering me), and if I were to get injured or need to be picked up, he’d be able to see exactly where I am. 

LiveTrack does require that you run with your phone (I do anyway), and that your phone has service where you’re running. In the Garmin Connect app, you select More, then Safety & Tracking, and then LiveTrack. I like to turn on AutoStart so I don’t have to remember to start LiveTrack every time. 

Turn notifications on (or off) during activities

I hate getting phone notifications on my watch, but for some people, notifications are the main reason for having a watch. And whatever preference you have for daily wear, you may feel differently during workouts. Maybe you want notifications during workouts so you don’t have to check your phone constantly, or maybe your workout time is when you don’t want to be disturbed. 

Fortunately this is easy to configure. Go to settings, and then Notifications & Alerts for all your notification preferences. The in-activity settings aren’t here, though: you have to go to Focus modes, and then choose Activity, and set up the ways you’d like your watch to behave during activities. The Smart notifications setting lets you change whether notifications come through at all and whether they vibrate or make sound. You can change other activity settings here as well, like screen brightness.

Create your own workouts

You can create workouts within the Garmin Connect app, which is a little confusing at first, but very much worth learning. Once you get the hang of it, it only takes a few minutes to program a Norwegian 4x4 to work on your VO2max, or set up whatever new fartlek workout you just dreamed up this morning. 

To get started, hit More in the Garmin Connect app and go to Training & Planning, Workouts, Create a Workout, then choose the activity (say, Run). From there, I usually start by tapping Add Repeat, which gives me a loop in which I can put my intervals—say, 4 minutes hard and 3 minutes easy, for a 4x4. You can set a pace or heart rate target for each, or even record an audio clip with instructions. 

I especially like to create Garmin workouts for timed strength training workouts, like EMOM (“every minute on the minute”) structures. I also love it for rest timing in traditional strength training workouts: if I tell my watch I’m resting three minutes between sets of squats, it will beep and start the set when time is up. 

Set up a training calendar

If you want to follow a training plan from your Garmin device, you’ll probably set up one of the built-in plans. That’s a natural thing to do, but you have more options. You can set up a third-party app like Runna to give you a training plan and sync its workouts to your Garmin calendar. You can also program workouts in yourself. 

Let’s use the 4x4 I mentioned above as an example. This is an interval run I might want to do once or twice a week. After creating the workout, I can view it and tap the three-dot menu and then Add to Calendar. If I assign it to tomorrow, then when I start a run tomorrow, the watch will ask if I’d like to do the 4x4, since that’s the workout of the day. Even without a formal training plan, I find this feature handy to plan out my upcoming week.

Connect LiftTrack for better strength training

Garmin’s strength training features can be useful, but it’s not a great app for tracking your progress over time or setting up training programs with details like sets, reps, and weight. LiftTrack is a third-party app that provides a lot of the features Garmin is missing. If you want to track strength training on your phone, do yourself a favor and set this up rather than only using the Garmin app.

Download routes (even if your device doesn’t have mapping)

Some Garmin watches (the more expensive ones) have full-color maps built in, but even the more barebones models still have the ability to follow a route and navigate you back home. This is a more useful feature than you might think, especially if you enjoy running trails or want to plan out specific distances. 

To start, you’ll need a GPX file. You can make one in Garmin Connect by going to Training & Planning, then Courses, and Create Course. Tap points on a map, and the app will tell you how many miles are in the route you’ve drawn, and how hilly it is. 

You can also download GPX files from other apps like Strava or RunGo, or have a training partner send you one—either through Garmin Share, or have them send it via another method, like text, to your phone (just open the file in the Garmin Connect app, and sync to your watch from there). 

This way, you’ll be able to follow the route from your watch. It will tell you how many miles are left, and you can swipe to the elevation profile to see if you have a big hill coming up. Your watch can remind you when you have a turn coming up, and you’ll be able to see if you’ve gotten off course. With or without maps, this set of features is incredibly useful for navigating trails or new-to-you running routes.

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The new Google Pixel Watch 4 came out in the late summer of 2025, and it's already heavily discounted. You can now get the 41mm LTE Google Pixel Watch 4 in all three colors for $349.99 (originally $449.99), the lowest price it has ever been, according to price tracking tools. It now comes with a much faster charging time, satellite SOS, dual-band GPS, and a new circular display design.

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Senior Health Editor Beth Skwarecki got her hands on a Google Pixel Watch 4 to review and loved it. The new charging dock sits flat on a surface, and you pop the watch on it sideways, almost like a MagSafe charger. Speaking of charging, it only takes a little over 30 minutes to fully charge; a 15-minute charge takes it from 0% to 50%. It's one of the fastest charge times I've ever seen on any device. The new design has a bigger, expanded circular display running 320 pixels per inch. It also gets brighter with up to 3,000 nits of brightness.

If you get this LTE version, you'll have some nice features that the wifi version doesn't. You can send satellite SOS messages to emergency services and your emergency contacts, even if you don't have cellular service. As long as you have a clear view of the sky, you should have satellite communication. This satellite SOS feature lets you alert 911 and receive emergency services.

Most of the other features are pretty similar to the Pixel Watch 3. You get built-in Gemini for voice control, accurate sleep tracking and exercise data with Accelerometer, Heart Rate Monitor, GPS, Blood Oxygen Monitor, Temperature Sensor, Pedometer, Gyroscope, Barometer, ECG, and Light Sensor.

The Pixel Watch 4 is one of the best-looking and longest-lasting Android smartwatches in the market right now, and at its lowest price, it's a worthwhile deal.

There's something deeply satisfying about tracking your running progress in a spreadsheet you built yourself. No algorithm showing off other people's workouts, no concerns about what happens to your data if the company pivots or shuts down. Just you, your numbers, and a system designed exactly the way you want it. And when I wrote about this earlier this year, I received some truly heartwarming messages from runners who'd been thinking the same thing. So many of us runners are tired of relying on apps, and we're instead drawn to a simple, customizable spreadsheet.

Why build your own spreadsheet?

Sure, there's no shortage of fitness tracking apps out there. Strava, Garmin Connect, Nike Run Club—they all have their strengths. But owning your own spreadsheet offers something different: complete control. You can design your system to match your specific training needs. I also appreciate the intentionality that gets introduced when you have to design your own tracking system.

There's also the simple economics. Spreadsheets are free. They don't have premium tiers, they don't expire when you stop paying, and they don't suddenly lock features you've been using for months. Plus, creating custom charts and graphs to visualize your progress becomes a matter of a few clicks rather than hoping the app updates to include the exact view you're looking for.

This is not the first spreadsheet I've shared with my Lifehacker community, but this might be my magnum opus: a running tracker that logs every workout, calculates weekly mileage automatically, visualizes training load over time, and helps me plan toward specific race goals. It's evolved over months of use, shaped by what actually matters when I lace up my shoes each morning.

Here she is. If the idea of a spreadsheet appeals to you, but you hate my spreadsheet, that's fine! I'm not even crying about it! Let's take a look at how you can perfect your own DIY running tracker.

What to track (and what to skip)

The key to a sustainable running spreadsheet is tracking what actually helps you without drowning in data entry. Here's what I've found worth logging:

• The essentials: Date, distance, time, and pace. These four fields form the backbone of any useful running log. They let you calculate weekly mileage, monitor whether you're getting faster, and spot trends over time.

• The context: Route or location, weather conditions, and how you felt during the run. These qualitative details help you understand the story behind the numbers. That slower pace might make sense when you remember it was 95 degrees, or you were running hills, or you resolved to run slower now in order to run faster later.

• The training details: Type of run (easy, tempo, intervals, long run), elevation gain if relevant to your training, and any specific workout structure. This helps you ensure you're balancing different types of training rather than just logging junk miles.

What I don't track: Every single calorie burned (those estimates are notoriously unreliable anyway).

Setting up your system

Start simple. Create columns for your essential data and add a few basic formulas: total weekly mileage, average pace for the week, maybe a running total for the month. Google Sheets and Excel both make this straightforward, and you can always add complexity later.

Consider organizing with separate tabs for different purposes. I keep one tab as my main running log where each row represents a workout, another tab for monthly summaries that automatically calculate totals and averages, and a third for goal tracking where I can see my progress toward specific races or mileage targets.

The beauty of building your own system is that you can iterate. After a month of tracking, you'll notice what information you actually reference and what just clutters the spreadsheet. Maybe you thought you'd care about cadence but never look at that column, or perhaps you wish you'd been tracking which shoes you wore to monitor when they need replacing. Adjust accordingly.

Making it visual

Numbers in rows tell one story, but charts and graphs reveal patterns you might otherwise miss. Create a simple line graph showing your weekly mileage over time and you'll instantly see when you're ramping up training, when you backed off for recovery, and whether your current volume is sustainable.

I like having a few standard visualizations: a line chart of weekly mileage, a bar graph comparing monthly totals across the year, and a scatter plot showing the relationship between distance and pace to spot my comfortable running ranges. None of this requires advanced spreadsheet skills—most programs will generate decent charts automatically once you select your data.

The bottom line

The point here isn't to use my exact system, but to recognize that you can build something better suited to your needs than any one-size-fits-all app. Your training is unique to you—your goals, your schedule, your body, your definition of progress. Why not track it in a way that reflects that? Keep what works, discard what doesn't, and enjoy this life upgrade.

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There's something extra satisfying about starting a new year with an upgrade that actually makes a difference in your daily routine. After years of relying on my traditional percussive massage guns, I've made the switch to the Rally Orbital Massager. And one by one, my friends have started following in my footsteps to make the same move. Hey, there's something validating about watching people you trust independently come to the same conclusion.

Why I love the Rally Orbital Massager

Don't get me wrong—my Theragun still serves me well. It's been a reliable companion after workouts, helping ease tension and speed up recovery. But with the Rally, the orbital motion technology sets it apart immediately. Instead of the percussive hammering that defines traditional massage guns, the Rally uses a circular, multi-directional approach that feels more like the hands of a skilled massage therapist. (Or like a car buffer, as the founders described it to me on a phone call.)

I'm simply more likely to reach for a device that feels good to use, rather than one that hurts. It's a game-changer for consistency. With my old massage gun, I'd psyche myself out before sessions: "Do I really need this? Can I handle the intensity right now?" With the Rally, there's no mental barrier. I can use it while watching TV, during work breaks, or as part of my bedtime routine, without dreading the experience.

At the same time, let me be upfront: At regularly $499 (and currently on sale for $399), the Rally Orbital Massager isn't cheap. It's a significant step up in price from most massage guns on the market, including the Theragun. It's probably not an impulse buy. Still, it's an investment that helps me maintain the active lifestyle I value.

Rally Orbital Massager

$499.00 at Amazon

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The bottom line

Starting 2026 with this upgrade feels right. My Theragun will still have a place in my recovery arsenal—it's way too useful to completely retire—but the Rally has quickly become my go-to device. The difference in how my muscles feel, the reduction in soreness, and the overall quality of the recovery experience have made it worth every penny.

If you're serious about recovery and you're in a position to make the investment, I'd encourage you to at least try one. Based on my friend group's conversion rate, there's a good chance you'll be joining the Rally revolution too. Here's to a year of better recovery, less soreness, and smarter investments in our health.

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If you actually want to stick to your healthy goals for the year, I'm warning you now, you need some kind of plan—something concrete to motivate you. Something that helped me stay on top of my workouts a ton over the last year was my Peloton Bike and subscription to the brand's app—they enabled me to work out from home, at the gym, or anywhere, basically. Right now, you can get both those (and other equipment, if you're so inclined) for a discount, so this might be the moment to consider an investment.

The Peloton equipment sale

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$1,795.00 at Peloton

$2,695.00 Save $900.00

If you head over to Peloton's website right now, you'll see some steep cuts on equipment pricing. In fact, the prices are similar to the Black Friday deals the brand ran in November, though not every piece is priced exactly the same as it was then. Some, like the Cross Training Bike, are a little pricier, but others, like the Cross Training Bike+, are even cheaper.

• The Cross Training Bike+ is $1,795 right now instead of $2,695. You could also get a Starter Package that includes the Cross Training Bike+, a water bottle, cleats, a mat, and hand weights will run you $1,950 instead of $2,900 (or $2,190 instead of $3,100 if you want even more: a foam roller and three more sets of weights).

• A refurbished original Bike+ is $1,595 instead of $1,995. Need a refresher on the older style of Bike+? I got you.

• The Cross Training Tread+ is $5,295 instead of $6,695 (or $5,485 instead of $6,935 or $5,605 instead of $7,105, depending on the upgrade bundle you want).

• The Cross Training Row+ is $3,345 instead of $3,495 (or $3,525 instead of $3,725 or $3,720 instead of $3,970 if you're getting a Starter Package).

• The Cross Training Bike is $1,445 instead of $1,695 (or $1,600 instead of $1,900 or $1,840 instead of $2,190, again depending on the bundle).

• A refurbished original Bike is only $695 instead of $1,145, which is about what you'd pay for a used one on Peloton's resale marketplace, except this one has been factory refurbished.

• A Cross Training Tread is $2,845 instead of $3,295 (or $3,035 instead of $3,535 or $3,155 instead of $3,705, depending on your bundle preference).

A new purchase of each of these also comes with a free month of Peloton's app—an app I happen to use every day. (I even track my non-Peloton workouts through it.) If all you want is the app and you don't need equipment, you can get a serious deal there, too, until Jan. 15: The company is offering three months for the price of one to new subscribers. App One is $12.99 and App+ is $28.99. If you have equipment, you'll need the All Access membership, which is $50 per month (that's what you get free for a month with a new bike, treadmill, or rower purchase), but these allow you to work out with the app only and are useful for people who don't have the brand's proprietary machines.

A note on the equipment

If you're wondering what the words "Cross Training" are referring to in the product list above, let me explain. Last fall, Peloton overhauled its fleet, rolling out the Cross Training and Cross Training+ series. If you want to know more about what that all includes, I wrote a guide for you here.

The gist is this: The new Cross Training series features some equipment adjustments, like a better Bike seat, phone holders, and swiveling touchscreens. The + series includes all that as well as an AI component, which powers a movement-tracking camera designed to help you with your workouts. The swiveling screens come in handy here, as you can move them around to keep the tracking camera on you, even as you move from a ride or row to a floor exercise.

I’m sure you’ve heard it everywhere: Check with a doctor before beginning any exercise program. This is the standard disclaimer on fitness advice of any sort, which most of us probably ignore. But should you? Not necessarily, it turns out.

Why are you supposed to check with a doctor before exercising?

The concern underlying this oft-repeated statement is that there are rare cases where a person can die suddenly during exercise. When this happens, it’s usually in a person who (a) had some kind of underlying medical issue; (b) was not used to exercising; and (c) did very intense exercise that they were unprepared for.

For a long time, there was a sense among many medical and fitness professionals that the best way to handle the issue was to focus on the first part: the people who had an underlying medical issue. And because not everybody knows if they have one, you should also see a doctor if you might have an underlying medical issue. Or if you had a family history of a medical issue.

While it sounds like a good idea, the screening got out of hand. One of the most common screening tools was a questionnaire that would ask about your own health as well as things like how old you were, whether you had smoked, and whether you were overweight. One study from 2014 found that it would flag more than 90% of middle-aged and older adults. In other words, these are people who wouldn’t be permitted to exercise until and unless they got a medical clearance.

With the price and availability of healthcare in this country (not to mention difficulties involved in getting an appointment, taking time off work if needed, and so on) that’s a huge barrier for a lot of people. Pretty ironic, considering that exercise is good for your health.

The American College of Sports Medicine did a deeper dive into the numbers, and found that the risks they were screening for were very common; the outcomes they were trying to prevent were very rare (one sudden cardiac death per 1.5 million vigorous workouts, in one study), and screening people based on risk factors didn’t actually seem to reduce the number of people dying during exercise.

How to know if you’re one of the people who really should check with a doctor before exercise

The current guidelines for screening people before exercise have been changed. The American College of Sports Medicine now says “most people can exercise without visiting a doctor first.” The current guidelines—which most gyms and trainers should be using—only use three factors to screen people:

• How much you exercise currently

• Whether you have signs or symptoms of certain health conditions

• How intensely you would like to exercise

The health conditions that trigger that second bullet point are cardiovascular, metabolic, and kidney diseases. If you have diabetes, that’s a metabolic disease. If you have been told you have a heart condition, peripheral artery disease, or cerebrovascular disease, that counts as a cardiovascular disease.

Even if you have one of these health conditions, you can usually exercise if you’ve gotten clearance from your doctor in the last 12 months (and your condition hasn’t worsened since then), or if you already exercise regularly and you just want to continue at the same level. There is a flowchart here to walk you through the question of whether you need medical clearance.

Even without a prior diagnosis, signs and symptoms of those previously mentioned diseases mean that you should stop exercising and check with a doctor before continuing. These include shortness of breath at rest or with mild activity; chest, arm, or jaw pain; dizziness or fainting; and others. If you’re curious if you would qualify, start by taking the PAR-Q test, which is seven yes-or-no questions; if you answer yes to any of them, there is a slightly longer questionnaire called the PAR-Q+ that gets more detailed.

Compared to the old guidelines, the proportion of people over 40 who need to get medical clearance before exercise has been cut almost in half. And as part of the same guidelines, the doctor’s visit itself will probably be a lot simpler. Specific tests are no longer recommended; what happens at that visit is up to your provider and their clinical judgment.

So, yes, some people do still need to check with a doctor before starting an exercise program. But it’s nowhere near everybody. Most people can get started right away, and even people with medical conditions will likely be told that there is some kind of exercise they can do.

Skinny is officially back in—not that it ever really left, if you ask me. Between "what I eat in a day" videos and before-and-after transformations, there's always been this undercurrent of weight loss anxiety masquerading as wellness. "Weight loss" is assumed to be synonymous with "healthy," but that's never been the whole story. And during this time for reflection and goal-setting, I urge you to think bigger than simply making yourself smaller.

If you've struggled to identify health goals beyond weight loss, you're not alone. We've been conditioned to believe that smaller bodies are the ultimate achievement, when in reality, health is so much more expansive, personal, and interesting than that. Here are the resolutions I'm making for 2026—and how to reframe your own goals around what truly matters.

Move in ways that feel good

The weight-loss version: I need to burn calories. Exercise is punishment for eating. Even if I hate working out, I have to do it anyway because discipline.

The reframe: What if movement was about feeling capable in your body? About the rush of endorphins after a dance class, the meditative quality of a morning walk, or the satisfaction of getting stronger over time?

My resolution: Find three types of movement I genuinely enjoy and do them regularly—not because I "should," but because they make me feel alive. Maybe that's swimming, hiking with friends, or finally trying that aerial yoga class. The goal isn't to torch calories; it's to build a relationship with movement that's based on joy rather than obligation.

How to measure success: Can I do things I couldn't do before? Do I feel energized rather than depleted? Am I actually looking forward to moving my body? These are the metrics that matter.

Eat foods that make me feel energized

The weight-loss version: Good foods versus bad foods. Restriction as virtue. Guilt when you inevitably "fall off the wagon."

The reframe: Food is information for your body. Am I making choices based on the moral value of different foods, or am I actually listening to what my body wants and needs?

My resolution: Notice how different foods actually make me feel, without judgment. Keep a simple log—not of calories, but maybe of energy levels, mood, digestion, and satisfaction. Do I feel better when I include more vegetables, not because they're "virtuous," but because they genuinely help me feel my best?

How to measure success: Am I making food choices based on how I want to feel rather than what the scale might say? Do I have stable energy throughout the day? Can I eat without guilt?

Stay hydrated

The weight-loss version: Water fills you up so you eat less; it's a diet hack.

The reframe: Proper hydration affects everything from your cognitive function and mood to your digestion, skin health, and energy levels. You deserve to drink water because your body literally needs it to survive and thrive.

My resolution: Drink enough water that I'm not constantly tired, headache-prone, or confusing thirst for hunger. Keep a bottle with me and actually notice the difference in how I feel when I'm properly hydrated versus when I'm running on empty.

How to measure success: Are my headaches less frequent? Is my brain fog lifting by mid-afternoon? Do I have more energy?

Build confidence through competence

The weight-loss version: I'll like myself when I'm smaller. Confidence is contingent on appearance.

The reframe: Confidence comes from doing hard things, from developing skills, from taking pride in how I'm moving my body.

My resolution: Set a goal that has nothing to do with how I look and everything to do with what I can do. Maybe it's learning to cook five new recipes, or finally achieving my lifelong dream of doing the splits.

How to measure success: Do I feel proud of myself? Am I challenging myself in ways that feel meaningful? Is my self-worth becoming less tied to my appearance?

Develop a nighttime routine that actually works for me

The weight-loss version: Eating at night makes you gain weight. It's all about willpower, baby.

The reframe: Maybe you're eating at night because you're bored, stressed, or genuinely didn't eat enough during the day. Or maybe you're staying up too late scrolling, and food is just something to do.

My resolution: Create an evening routine that actually addresses what I need—whether that's genuine hunger (in which case, I'll eat something nourishing without guilt), stress relief (maybe a bath, stretching, or reading), or better sleep hygiene (setting boundaries with screens).

How to measure success: Am I sleeping better? Do I feel more rested? Am I addressing the root cause of nighttime habits rather than just restricting them?

Feel strong and capable in my body

The weight-loss version: I need to earn the right to wear certain clothes. My body is a before photo.

The reframe: Your body is the vehicle through which you experience your entire life. What if the goal was to feel powerful, mobile, and pain-free rather than small?

My resolution: Focus on functional fitness. Can I lift my suitcase into the overhead bin? Hike without getting winded? Play with kids or pets without my back hurting? These are the markers of a body that serves me well.

How to measure success: Am I stronger than I was last month? Can I do daily activities with greater ease? Do I feel capable and comfortable in my body?

The bottom line

Perhaps the most important resolution of all is this: Stop putting your life on hold until you reach a certain size. Don't wait to buy clothes you love, try new activities, take photos, or simply exist without constant self-criticism.

What would your health goals look like if weight loss wasn't part of the equation? I'm willing to bet they'd be more interesting, more sustainable, and far more meaningful than anything a number could tell you. This year, I'm measuring success by how I feel, not how I look.

Like everybody else, at the end of every December, I start thinking hard about what I want the next year to be like for me. You can chalk it up to all the Capricorn placements in my birth chart if you want (and I do!) or blame the cultural obsession with a "new year, new me" approach, but I take my New Year's resolutions seriously and generally try to come up with realistic, actionable plans to improve myself and my life. It's easy to identify the things I want to change and even easy to figure out how, exactly, I should do that, but that doesn't mean it's easy to stick to the new plan. Real life gets in the way no matter what year it is, but the degree to which it does that can be managed. When it comes to habit-forming, sometimes you have to play hardball. Coming off a wildly successful year of sticking to the resolutions I made 12 months ago, here's how I use penalties to succeed in my resolutions.

What do I mean by New Year's resolution "penalties?"

When you're trying to make a change, an intrinsic reward may not always cut it. Sure, you know that you'll boost your endorphins and strengthen your body if you go to the gym more often, but that takes time to play out and is easy to give up on if you're not seeing immediate results. I always recommend cleaning your home in bursts, bit by bit, too, so you won't get overwhelmed—but again, if you don't see fast progress, you can quickly lose motivation.

I've found that the solution here is to stop looking for intrinsic motivation at all and start motivating yourself with external stakes—but more elevated, urgent ones than you might think. My extrinsic motivator for the gym is, obviously, to look better in addition to feeling better, but that takes time. My extrinsic motivator for cleaning is to make my home nice in case people come over, but what if they don't for a few weeks? The stakes need to be higher and more immediate.

Sorry to say it, but you need to assign penalties to your goals, especially your New Year's resolutions. A resolution can't be as simple as, "I resolve to call my mom more often." You need an implementation strategy, like setting up a defined time for when you'll do that, plus a little extra motivation. Consider, then, "I resolve to call my mom three times per week or else I will send her a bouquet." It's easier to make three phone calls than spend over $80 on some flowers, and your mom would probably appreciate both, so the money-saving here should motivate you to get the calls done.

If you aren't already, become familiar with the concept of SMART goals, which are goals that are specific, measurable, actionable, realistic, and time-bound. "I resolve to work out more" is too vague. "I resolve to go to the gym for 30 or more minutes four times per week, every week, for the first six months of the year, or else I will buy a more expensive gym membership as both punishment and motivation," on the other hand...

Ideas for resolution penalties

I use penalties all the time in my daily life and have for years. I've always been a calorie counter and nutrient tracker, but a few years ago, I noticed if I ate a particularly calorie-dense meal (which is fine!) I would simply stop entering in all my nutrient totals for that day (which was less fine). I like turning all the details of my health into measurable data, so the fact that this would snowball into me getting lackadaisical about meal tracking for a few days wasn't doing much to serve my overall goals. I implemented a personal penalty system that involved getting a treat, like a pudding cup or hot chocolate, at the end of every day when I entered all my foods honestly. That worked fine for me, since I am pretty good at holding my own self accountable, but it may not be enough for you. Nothing is actually stopping you from just eating the pudding cup with no preamble. Here are some other ideas:

• Tell a few people about your resolutions and schedule periodic check-ins with them. You don't want to get asked by a friend how your money-saving resolution is going and have to tell them you forgot to stash any away this week. Choose a friend who is responsible and, ideally, one who will give you a little bit of a hard time if you don't follow through. I deputized one of my friends to bother me about my financial habits three years ago and, thanks to her commitment to being as incessantly annoying as possible, paid off a bunch of bills that were hanging over my head. It turns out that what I needed was to be a little embarrassed in front of someone I respect.

• Bet on it. There are apps out there like Forfeit that require you to put money out upfront, then prove that you're sticking to your goals. You can submit relevant materials, like proof of a workout, to stop them from holding onto your money at the end of your pre-defined timeline. It sounds intense because it is—but if you're truly struggling to stay on top of your goals, it can work.

• Set yourself up to win or fail. I'll explain: When I need to clean my apartment but just can't find the motivation, I invite a friend over for dinner a few days in advance. (To be clear: I make a concrete plan instead of hoping someone will come over in the near future.) Then, knowing someone is going to enter my home at a set time that I can't change, I suddenly find the motivation to make sure it's clean. I do this in the gym, too, planning a sick outfit for, say, an event a month in advance, then working out every day with the outfit in mind. Even if no one knows what I'm up to, I'd feel bad if I canceled the dinner or switched the outfit just because I personally failed my own mission. I don't like being disappointed in myself.

Recall my example of the pudding cup after a day of honest nutrient tracking, too. Not getting the pudding cup is a penalty when I fail, but getting it is a reward when I do well. Play around with the system because you might be more motivated by rewards than you are punishments. I'm motivated by daily streaks on apps, for instance, which is how I've come to be on a 288-day streak on the Peloton app. Losing that streak would be like a penalty to me now, so I stick with it, but I also incorporate other little rewards into my goal-setting. Whenever I complete a perfect two weeks of workouts, for instance, I buy myself one new activewear outfit from my favorite brand. The more I think of it, the more I realize almost all of my personal goals are tied, one way or another, to a reward or penalty. I motivate myself to sell my clothes on Poshmark by strictly upholding a one-in, one-out rule and only making clothing purchases with the money I earn from getting rid of something first, for instance.

Doing it this way might seem harsh or elementary at first, but it reinforces the fact that there are consequences for every action and inaction—although, when you manufacture the consequences, they're more urgent and immediate. The long-term consequence of failing to work out consistently is poorer physical and even mental health (which might be why you've named it a New Year's resolution), but that's not immediately evident and it's harder to keep in mind on unmotivated days. Losing my Peloton streak or failing to qualify for my self-imposed rules around buying a new gym outfit are silly in comparison to decreased longevity and strength, but they're more instant, so I avoid them—and, in so doing, avoid those more serious, longer-term consequences by default.

There are benefits to training in heart rate zone 2, and you’ve probably heard all about them. But what happens when your heart rate spikes into zone 3, whether when you're on a run or doing cardio at the gym? Surprise: You don’t lose the benefits of zone 2 training. Zone 3 is arguably just as good for you, or maybe even better.

Remember, the reason people are excited about zone 2 training is that it helps you build your aerobic base and burn calories without incurring much fatigue. Guess what zone 3 training also does? Yep, it helps you build your aerobic base, burn even more calories, and usually only incur a tiny bit more fatigue than zone 2. So why aren’t we all doing more zone 3 cardio?

Zone 2 is overrated

There are reasons to run (or do any cardio) at lower intensities, and reasons to use higher intensities. Easy cardio is having a moment right now, so everybody is talking about doing more zone 2. Before heart rate monitors were widespread, you had to judge what was “easy” by yourself, or by comparing your speed of running to what you knew you could do in a race. Non-athletes had the “talk test": If you could hold a conversation while jogging, you knew you were at an easy, steady pace. 

But when everybody has a watch that tells them their heart rate, suddenly we’re looking at specific numbers, and our watches color code the numbers so you know when you’re in zone 2 versus zone 3. Your heart ticks up a beat? You’re out of your zone. Straight to workout jail!

But the reality is, your body isn’t getting a drastically different workout at 153 beats per minute than it was at 152. There probably isn’t even much difference between, say, 145 and 155, as long as they’re both within that conversational-ish effort level.

Zones aren’t real

The most popular heart rate zone systems use zones that are divided up for convenient measuring. They don't have any precise relationship to what's going on in your body. Your body does have some true dividing lines when it comes to exercise intensity (like the point at which you can't speak comfortably anymore, or the point at which lactate accumulates faster than you can clear it), but these don't correspond exactly to the typical five-zone system.

The five-zone system, as a refresher, is based on where your heart rate falls as a percentage of your maximum heart rate. There will be specific percentages defined as the boundaries of each zone, and the five zones are usually described something like this:

• zone 1: rest or minimal effort

• zone 2: easy breezy conversational pace

• zone 3: ??? (this is sometimes described as a "gray zone" you should avoid—I disagree!)

• zone 4: pretty hard

• zone 5: maximal effort

It's a cute idea, and many people find this system helpful, but these zones are not based on any scientific findings that prove we get such-and-such benefits at 60-70% of max heart rate, and such-and-such different benefits at 71-80%. If you aren’t convinced, just look at how different gadgets and apps define the zones differently: Your “zone 2” might be 60-70% on Apple Watch, but 65%-75% on a Peloton. At, say, 73%, the Apple Watch would say you're in zone 3 but the Peloton would say you're in zone 2. Who is right? Neither, really.

Research on the benefits of exercise doesn’t use heart rate zones, or at least not of this type. They may measure intensity in a few different ways, including whether you are above or below your ventilatory threshold (basically, whether or not you can talk while exercising) or your lactate threshold (measured through blood chemistry, but basically the highest effort you can sustain for a long time). Sometimes they’ll measure METs, which relate to how much energy you use to do work, or they'll put everything in terms of oxygen consumption (this is where the term VO2max comes from). Occasionally these studies will send participants home with heart rate-based guidelines, but those tend to be drawn from their personal scientific measurements, rather than the cookie-cutter zones you get from an app or from watching a video on youtube.

Conversational pace includes zone 2 and most of zone 3

Let’s take a closer look at that idea of the “talk test” or “conversational pace.” The guideline to keep your easy cardio at a chatty pace does come from a scientific concept: the ventilatory threshold. 

Imagine you start out at a walk, and every minute or so you increase your speed a bit. As you work harder, you’ll hit a point where your breath becomes a little ragged, and your sentences choppy. If you were conversing with a friend, you'd be grunting out a few words at a time, rather than casually telling a story. That point is your ventilatory threshold, or VT (sometimes called VT1). 

When athletes or coaches talk about easy pace or easy efforts, they usually want you below your VT. The way people talk about zone 2, you’d think that the VT occurs at the top of zone 2. But nope—conversational pace is closer to 80%, which is the top of zone 3. For example, here’s a study on recreational runners that found VT1 to be, on average, at 78% of the runners’ max heart rate. And they tested the runners’ max heart rate, rather than using a formula based on age. (Never trust the default formulas.) 

So if you’re trying to train at an easy pace, or if you’re using the 80/20 rule to keep 80% of your runs easy, you can do those easy runs or cardio sessions in zones 2 and 3, not just zone 3. 

Zone 3 is still aerobic and still easy

Now that I've explained why the zone 2/zone 3 distinction is arbitrary, you see why it makes more sense to look at zones 2 and 3 (or even zones 1 through 3) as a continuum. At the lower end, you’ll be running or pedaling slower, burning fewer calories, and feeling like you’re barely doing any work. (Hello, cozy cardio!) 

At the higher end (or the top of zone 3), you’re still getting a lot of aerobic work done, still benefiting your mitochondria and your capillaries and everything else, but you’re doing it in less time. If you’re interested in calorie burn per hour, zone 3 is more efficient. 

Cyclists sometimes call training in this range the “sweet spot.” It gives you some of the advantages of harder training without making you too fatigued. For runners, zone 3 may include some of your tempo runs, some of your race-pace runs, and some of your faster “easy” runs. 

So what’s the point of zone 2, if you can get all of its benefits in zone 3? That depends on your big picture: If you’re doing a lot of training, you’ll probably want some of it to be in zone 2, if only to save some energy while you’re getting more miles on your feet. But if you only run, say, three times a week, it’s unlikely that those couple of runs will wear you down much even if you do them all in zone 3. 

You shouldn’t read too much into your heart rate anyway

This brings me back to my grudge against heart rate monitors. (It’s a grudge borne of love; I track my own heart rate when I run and find it useful in many ways.) 

Your heart rate doesn’t only track with your training effort; it also responds to a lot of other factors. For example, it responds to summer heat, showing you higher numbers in hot weather. It can also show higher numbers if you’re more fatigued, or at the end of a run compared to the beginning, and it may show higher numbers if you’re a bit dehydrated. When you run a race, you may find that your heart rate is higher than expected at the start, just because you’re a bit nervous. Some medications can alter your heart rate as well—beta blockers, for example, notoriously lower your heart rate.

And then there’s the question of whether your fitness tracker's zones are set correctly (even knowing that, yes, their boundaries are made up). If you’ve never run an all-out race or series of hill sprints, your watch may have never seen your maximum heart rate. So if it says that your max must be 184 because you are 36 years old, it’s just grabbing numbers from a formula. That makes as much sense as buying shoes based on the average shoe size for a 5’6” woman, rather than actually measuring your feet (or trying on the shoes). If you go out for an easy run and find that your heart rate was in “zone 5” the whole time, I guarantee you that isn’t your zone 5. If you want to be precise, do one of these workouts to test your max heart rate.

So if your heart rate creeps into zone 3 on a “zone 2” training run, that may or may not be accurate. But even if it is, if you can still breathe and speak more or less normally, you’re getting plenty of benefits from your zone 3 cardio. 

Is zone 2 or 3 better for fat loss?

Both are good! If you can only do cardio a few times a week, and don't mind working hard, zone 3 is a great place to be. It's less fatiguing than HIIT, but packs more of a punch than zone 2.

But if you have more time, you may want to work toward the 50 to 60 minutes of exercise per day that researchers have found works the best at helping people lose weight and keep it off. (Here's one interesting study where this level of exercise worked even without dietary changes.) This is a lot of exercise! To get that amount of work in, most people would not be comfortable doing it all as zone 3 training—but zone 2 is a lot more doable. The more exercise you do, the more you'll need to include easier work, like zone 2, to give yourself a break from the harder days.

So if you're doing a ton of exercise, at least some of it should be zone 2, and some can be zone 3 or higher if you like. If you're only exercising a few days a week, zone 3 is probably better.

What is the best heart rate zone for cardio?

Every zone has a benefit, so if you're trying to increase your cardio fitness, you should spend time in all of them.

• Zone 1 is good for warmups, cooldowns, and the recovery periods between intervals.

• Zone 2 is good for long sustained efforts. It's usually OK to do zone 2 in place of a rest day.

• Zone 3 helps you adapt to harder work than zone 3. It burns more fat but incurs a little bit more fatigue than zone 2, as we've discussed. It's also the zone where you'll practice race pace if you're training for a race like a half marathon.

• Zone 4 helps you to work close to your lactate threshold, which improves your endurance when you're working hard. This is an important zone for athletes, but it's usually only done one or a few times per week, not for every workout.

• Zone 5 is a very hard zone, and is great for HIIT workouts (with zone 1 work, like walking, to recover in between those hard intervals).

In general, you'll want to spend more time in the lower zones, and sprinkle in the higher zones for variety. In the 80/20 style of running, 80% of your workout time should be spent in zone 2 and low zone 3; everything from high zone 3 on up should only make up 20% of your workout time each week. This isn't the only way to structure your training, but it's a popular one that helps runners get a good balance of work in all the zones.

Is zone 3 a "gray zone" with no benefits?

Not at all! It got this reputation from all the coaches and writers who were trying to convince people that training medium-hard shouldn't make up all their training time. Instead, they should do some sessions easier (zone 2), and some harder (zone 4 for threshold and zone 5 for shorter and harder intervals). The idea of emphasizing the highest and lowest zones is sometimes called "polarized training." But this advice somehow turned into a myth about people needing to avoid zone 3, which was never true.

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A healthy dose of cardio is an important part of your exercise routine, and for a lot of us, "zone 2" cardio is going to make up a big chunk of that. Low-intensity cardio—sometimes called LISS or “zone 2”—used to be an underrated form of exercise. It's super trendy now, after spending years on the sidelines while HIIT and lifting-only routines ran the field. But what is zone 2 cardio, exactly? How can you make sure you're doing it right? And is it really so bad if your heart rate drifts into zone 3?

What is zone 2 training?

Zone 2 training is cardio done at a steady, low intensity. It has benefits for aerobic training (so you can run faster), anaerobic training (helping you to recover faster between reps and sets, or between intervals), and it's also an efficient, low-fatigue way to burn calories.

“Zone 2” is a term drawn from the five-zone system of heart rate training, and the same concept is also known by other names and metrics. To runners, it is “easy pace” or “long slow distance pace.” To cyclists, it corresponds to zones 2 and 3 of a seven-zone system of mechanical power. In other sports, like swimming and rowing, it’s often just called “easy” or “low-intensity” exercise.

All that said, there is no official definition of zone 2, and different devices won't necessarily agree with each other. The same heart rate might be "zone 2" on one device and "zone 3" on another. So please take the following with a grain of salt.

The hallmark of zone 2 training is that it’s relatively slow and that it’s done at a steady pace. You'll be aiming for a heart rate of around 70%, but that doesn’t mean doing intervals at 90% and then resting at 50%. It means holding that 70% level the whole time you’re exercising. You can do zone 2 cardio with any steady, repetitive movement. Popular methods are running, cycling, swimming, rowing, brisk walking, fast hiking, or churning away on the elliptical. (Walking can count if you're new to exercise; as you get fitter, you'll probably need to choose a slightly harder form of exercise.)

To be clear, it’s still work—it’s not the same as sitting around resting—but it should feel like you could keep going forever if you wanted to. You don’t stop a zone 2 session when you get tired, you stop it because you set out for a 30- or 45- or 60-minute session, and your time is up.

What are the benefits of zone 2 cardio?

Zone 2 work builds your aerobic base. When you do cardio at this kind of easy pace, your body adapts to get more efficient at it. These adaptations are great for your health as well as your cardio fitness. You grow more capillaries (tiny blood vessels) to get oxygen and nutrients to your muscles more efficiently. You get more mitochondria in each muscle cell (you have thousands of mitochondria powering each cell) and you produce more of the enzymes that turn fuel from food into usable energy. Your heart and your lungs get more efficient at taking in oxygen and moving blood to your muscles, and your muscles become able to store more carbohydrates (in a form called glycogen) so that more of the carbs you eat are at the ready when you start a run or ride.

For runners, your zone 2 work, often called "easy pace," should make up most (some say 80%) of your weekly mileage. The fitness you build doing easy running is what allows you to benefit from, and recover from, harder efforts like interval training.

For people whose main sport is more strength oriented (meatheads like myself), zone 2 cardio strengthens the same body systems that help us recover between sets, and even between reps. It increases our work capacity, letting us get more work done in total. As long as you’re eating enough, adding cardio into your routine should make you able to do more work in the gym, not less. (And no, cardio does not kill your gains.)

And for people who are just exercising for health, zone 2 cardio is the perfect “moderate” exercise we’re all supposed to get at least 150 minutes of per week. It’s heart-healthy, and even people with medical conditions that limit their ability to exercise can often do low intensity cardio safely. (Ask your doctor to be sure, of course.)

Importantly, zone 2 training is very low fatigue. More time-efficient forms of cardio and conditioning like HIIT, hill sprints, or CrossFit WODs are great for your aerobic fitness, but those workouts have to be high intensity to work, and you’ll be pooped afterward. They’re great in small doses, but they kind of have to be in small doses.

By contrast, easy pace work is basically free. You can work up to doing an easy zone 2 session every day, in addition to your regular training, and feel fine. Once you’re used to it, you can do zone 2 work on your “rest” days without defeating the purpose of a rest day. As long as you have the time for it, it’s like a cheat code for aerobic gains.

How do you know when you’re in zone 2?

Technically, zone 2 is defined in terms of heart rate, and the idea is that you glance at your watch and see whether you're in zone 2 or not. (There are five zones, with zone 5 being the hardest, so zone 2 is the second-easiest). But even though “zone 2” is defined in terms of heart rate, there are so many caveats to determining your max and deciding on the zone boundaries that I don’t recommend that beginners calculate it from heart rate percentages at first. Unless you’ve actually gotten your heart rate up to a maximum effort level, and know what that number is, you don’t really know your max heart rate.

So if you're a beginner, the best way to know if you’re in zone 2 is to ignore your watch and instead pay attention to your effort, and how it feels. On a scale from 0 to 10, where 0 is nothing and 10 is all-out sprinting, low intensity cardio is about a 3 to 5. You’re working, but not very hard. If your breath starts to get ragged, or if you feel like you're getting pretty damn tired and you can't wait for this to end, you're probably somewhere 7+ and definitely going too hard for a zone 2 workout.

A zone 2 pace is conversational, and it’s sometimes described with a “talk test.” If you could tell your friend about your day while you’re exercising, you’re probably around the right level. That doesn’t mean spitting out a few words here and there, but speaking in full sentences without feeling out of breath. If you find yourself stopping to catch your breath or if you feel like you need to take break, you’re going too hard. (That said, some of zone 3 is also within that conversational zone, but it's okay—zone 3 is still good for you.)

That said, it shouldn’t feel too easy—zone 2 is more like a brisk walk or easy jog than a leisurely stroll. If you stop, you should feel like you took a break from something. It should take a little work and focus to keep up the pace.

How do I find my zone 2?

Before you start, there's a big caveat. Zone 2 is based on heart rate zones, and to set your zones correctly, you need an accurate max heart rate. Finding your max is a trickier task than you might expect, so you have my permission to skip this section completely, and scroll down to "How do you know when you're in zone 2?" which will teach you how to get into zone 2 by feel, no heart rate monitor needed.

With that out of the way, I'll explain how exactly to find your zone 2, if you want to do it by the book. There are two steps: finding your max heart rate, and then setting your zones based on that heart rate.

Find your max heart rate

Your maximum heart rate is defined as, literally, the fastest your heart can beat. (Sometimes people assume this is a guideline, that you should keep your heart rate under this number. Nope—if your heart rate is higher than the number you thought was your max, that just tells you that number was not your max.) Here are some different ways to find your max heart rate:

• A max heart rate field test (best for people with healthy hearts and some pain tolerance): There are a few ways of doing this, but basically you're going to try to push your heart rate to its absolute max, and see what that number is. The most common way is to find a long, steep hill, and run up it three times, really sprinting hard on the last one. The number you see at the end is a good estimate of your max. Obviously, don't do this if you've been told you shouldn't exercise at high intensity.

• Your personal history (best for athletes who have experience using a HR monitor): If you've done high intensity exercise in the past, especially killer efforts that left you collapsed on the floor, the highest number you've ever seen on your watch or heart rate monitor is probably your max, or close to it. A 5K race or an FTP test will often get you close, if you really pushed yourself the whole way.

• Estimating based on easy exercise (best for non-athletes who have experience using a HR monitor): If you have a sense of what heart rate you see when you're exercising at a steady, conversational pace, multiply the highest number you would consider conversational by 1.25 to find a number that you can use as your max. This is my own method, but it's based on studies that have found the top of conversational pace to be around 77-79% of max. This isn't as good as a field test, but for many people it will give a better result than the formula below.

• A formula. I don't recommend using a formula if you have the option of using either of the first two real-world options above. Using a formula to get your max heart rate is like asking ChatGPT for your shoe size. It will give a plausible guess, but it could easily be very, very wrong. Anyway, the easiest formula is to subtract your age from 220. (There are other formulas, but honestly they all have serious inaccuracies. I wouldn't worry about whether any one of them is "better" than the others. They all suck.)

I have more here on why max heart rate formulas are pretty much all wrong, but that's beside the point for the moment. If you know your max heart rate, you can proceed to the next step.

Use a percentage of your max as your "zone 2"

Once you know your max heart rate (or have an estimate you're willing to work with), multiply to get the upper and lower boundaries of zone 2. Multiply by what? Well, there's more than one opinion out there about what zone 2 should be.

If you use a smartwatch or other device, go into the settings and set a custom heart rate (all the major brands can do this—check the instructions to find out where this setting lives.) The zones will usually populate automatically.

As I've written before, every device has a different idea of what should count as zone 2. If you'd like me to be the tiebreaker, I'd go with 60% to 75% of your max heart rate. So, multiply your estimated max heart rate by 0.6 to get the lower end of that zone, and 0.75 to get the higher end. For example, if your max heart rate is 200, your zone 2 is 120 to 150 beats per minute. If your max heart rate is 175, your zone 2 would be 105 to 132.

What happens if I can't stay in zone 2?

I have good news for you: zone 3 has almost all the same benefits as zone 2. Don't view the top of zone 2 as a barrier thou shalt not cross; it's just a way of dividing easier exercise (zone 2) from medium intensity (zone 3). The more exercise you do, the more of it should stay in zone 2. Otherwise you could find yourself building up fatigue. After a zone 2 cardio session, you should feel good. You should feel like you totally could have done more, but you're saving some energy for tomorrow.

So if you have a hard time staying in zone 2, don't beat yourself up about it. Just try to keep your effort level low, on average, so you're still fresh for the next workout. As you get fitter, you'll find it easier to stay in zone 2.

How to run in zone 2

Runners often have trouble with this, because the dividing line between walking and running is sometimes too high to maintain an easy pace while you’re running, if you’re a beginner. The next best thing is to jog as slow as you can, and when you start to feel out of breath, switch to a brisk walk. For some people, a brisk walk for the whole session is a perfect zone 2 workout. As you get more fit, easy jogging will become possible.

Here’s a real world example of how to keep a zone 2 pace: if I’m heading out for an easy run, I start at a nice chill jogging pace. But I live in a hilly neighborhood, so pretty soon I’ll be chugging up a hill and notice my breathing getting heavier. At this point, if my heart rate is getting higher than I'd like for this workout, I switch to a power walk. Jogging the flats and walking the uphills is a great way to keep your effort level steady, instead of accidentally turning your easy jog into a hill sprint workout.

How to cycle in zone 2

Cyclists often measure their training in a seven-zone system that is based on how much power, in a physics sense, you are putting into the gears of your bike. These are called Coggan power zones, and bike training systems like Zwift and Peloton use the same basic idea. To calibrate these zones, you’ll take an FTP (functional threshold power) test—basically, a 20-minute race against yourself. From there, you (or your training app) calculates wattage numbers for your zones.

Zones 2 and 3 in this system usually correspond to our “zone 2” cardio. (Your heart rate at the end of an FTP test will be pretty close to your max heart rate, by the way, if you really went all-out.) If you train with both a heart rate monitor and a bike power meter, don’t worry if they don’t match exactly. A ride in power zones 2 and 3 will meet your low-intensity cardio needs, even if your heart rate starts in zone 1 and spikes into zone 3 by the end.

How to do other forms of cardio in zone 2

For other forms of cardio, go by feel, or by heart rate if you truly know your heart rate percentages. When you’re on the elliptical or the rower or the airbike, you should feel like you could carry on a conversation easily, and stop because time is up rather than because you’re running out of gas.

If I’ve learned anything about online fitness content in the years I've spent consuming and creating it, it’s this: Stack a bunch of numbers together, and you have a potentially viral workout, from 12-3-30 to 4-2-1.

The latest is the 2-2-2 workout, which is supposed to reveal the big secret of effectively building muscle after you hit age 40. Unfortunately, after trying it out, I’m not so sure about that.

What the Internet says about the 2-2-2 workout

I’ve been seeing the 2-2-2 workout pop up across the Internet, but all the sources point back to a video from Alain Gonzalez that claims the “2-workout-2-set” method is “getting men over 40 jacked FAST.” 

That’s pretty much the whole pitch: The number 2 comes up twice (I felt like I was going mad trying to find out what the last 2 is for), and it’s aimed at middle-aged men. I’m not a man, but as a middle-aged woman with personal training and weightlifting coaching certifications, I’m in a pretty good positions to evaluate those claims. So let’s take a look at what’s actually in the workouts. 

What 2-2-2 stands for

I looked at the PDF Gonzalez offers that describes the program, and in it he does actually say what the many articles about his method did not: what the third “2” stands for. So, the 2-2-2 method is: 

• Two full-body workouts per week

• Two working sets per exercise

• Two reps in reserve on each set

It’s a fine setup, I think, and probably a lot of people of any gender or age would get stronger using a workout like this. But it also relies on two often misunderstood concepts. 

What are “working sets”? 

A working set is a set of an exercise that you think of as your “real” work for the day. This means that it does not include warmup sets, or anything else you do to prepare for those working sets. 

This means you might end up doing more than two sets, depending on the exercise. For example, I may not need any warmup sets to do my cable lateral raises (one of the exercises Gonzalez recommends), so that’s just two actual sets. But if I’m supposed to do two hard sets of leg press, I’m not going to leg press a couple hundred pounds cold. I’d start with sets of lighter weights and work my way up—so maybe that will be five sets total for the day, but only the working sets count for the 2-2-2 program.

It’s also worth noting that the PDF calls for seven exercises each day. That’s a minimum of 14 sets you’ll do per workout, with most exercises likely requiring at least one or two warmup sets, and some even more. You’ll also rest two to five minutes between sets. Emphasizing “just two sets” makes the workout sound quick and simple, but in practice, it looks like you’ll probably be in the gym a good while. 

What are “reps in reserve”?

Reps in reserve, or RIR, is a great way to explain to experienced lifters how hard they’ll be working in a given set. If you’ve never used RIR before, though, there is a definite learning curve. The idea is that you stop an exercise with two reps “in reserve”—that is, reps that you could have done but didn’t. If you’ve done 10 lat pulldowns and you feel like the eleventh would be really hard and the twelfth would be the last one you could possibly do in this set, then you stop at 10. You’ve left those last two reps “in reserve.” 

This is a common, useful way of talking about exercise intensity—see this explainer from the National Academy of Sports Medicine. But you have to have enough experience with that exercise, and with exercising in general, to recognize the signs your body gives you that you have exactly two reps left. Often, beginners will stop too early, and never get the benefits of going closer to failure before stopping. 

If you’re used to using RIR (or RPE, which is a similar concept), this is a fine way of planning your workouts. If you tend to overestimate your abilities, you’ll probably hit RIR 0 (that is, failure) often enough to teach yourself what those last few reps feel like. But if you’re a person who tends to shy away from those harder reps, or if you’ve never really gone all the way to failure on an exercise, RIR is probably not a good tool for you.

What’s good about the 2-2-2 workout

As a lifter and a trainer, I like the idea of 2-2-2...for a specific kind of person. And yes, probably a lot of the “men over 40” in the target audience qualify as that person. 

Specifically, this is a good workout for people who are already experienced in the gym, but can’t reliably make time for more than two workouts per week. You can get a lot done in two workouts, if each workout covers all your major muscle groups, which it does in this plan. 

The routine does have a plan for progression, which is nice—a lot of trendy workout routines do not. You’ll be doing “double progression,” which means you increase reps of an exercise until you feel ready to increase the weight. At that point you’ll be doing fewer reps, so you start adding reps again. That’s a solid approach that doesn’t take much thinking ahead. (It’s also a missed opportunity to add another “2” to the name.)

What’s overhyped (or misunderstood) about the 2-2-2 workout

My biggest gripe about this workout is just that there’s nothing special about it. It’s basic to the point of being almost common sense: Hey you, do two full-body workouts a week! Make sure each exercise has a few hard sets! Really, no need to overthink it. 

There’s actually nothing special here for “men over 40,” except perhaps that men over 40 are more likely to have kids and other responsibilities taking up their time, and thus will find a twice-a-week schedule convenient. I also find the workout selection biased toward people who stick to machines. On the bright side, you could probably do this whole thing at a Planet Fitness, and that's going to be convenient for a lot of folks. But I find machines boring. (Maybe that's a "me" problem.)

In terms of Gonzalez’s actual workout materials, there are a few things that bug me. One is that he talks about the two-workouts-per-week schedule as if it were strongly supported by science as the best option. In reality, two workouts are fine, but people tend to do better with more. No champion bodybuilder or weightlifter hits every muscle twice a week and chills on the couch the rest of the time. Even most recreational athletes with some kind of goal will do better with three or four workouts. Two is enough for most people’s goals, but it’s not necessarily better. 

Promising more results for less work is a staple of the fitness industry, so I’m able to see through it—and of course everybody says their signature workout is the best option. But if you going in thinking the 2-2-2 really is the secret to getting jacked over 40, I beg you to consider that there is never one correct answer to fitness. You can pick any schedule that works each major muscle twice per week, and it will accomplish the same trick. 

I am not a morning person, and I never have been—well, unless I have to make money. For years, my start time at my old job was 5 a.m. and, against all odds, I made it in every day. Now, I teach a 6 a.m. spin class twice a week after being moved off the more-tolerable late morning shift. Until a few months ago, though, I was sleeping through every alarm on all the other days, even though I knew I should be getting up and going to the gym early as a solid way to start my day. It took me a long time, but I have managed to force myself into being the kind of person who is up before the sun and done with my daily exercise routine before my friends are even out of bed. Here's exactly what I did.

I concocted financial stakes

Since starting to teach the 6 a.m. spin classes, I've noticed two undeniable things: I can drag myself out of bed for the promise of money with no problem and my day is measurably better when I start it with a workout. I am just more alert, productive, and all-around pleasant when the morning begins with exercise than I am when it begins with sleeping in. It was obvious I needed to start every day that way, whether or not I was getting paid to do it, but tricking myself into exercising "for free" was my first challenge.

The solution was one you might not like: I had to tie a financial stake to what I wanted to do. Instead of getting money, like I do when I teach, I had to pay money so I would be motivated not to let my investment go to waste. This was a problem because one of the perks of my part-time teaching gig is a free membership at a luxury gym here in New York City. Not to look a gift horse in the mouth, but having free and unlimited access to a fancy gym didn't exactly motivate me; it would be there whenever I wanted to go and if I didn't happen to want to go at all, it wasn't like I was losing money on it. So, I started signing up for introductory offers at every studio in my area. Usually, these lasted one to two weeks and cost less than a regular membership at the studio in question would if I weren't on a trial offer. I had paid, but hadn't paid a relative bunch, and that was good enough to start. Up I got each morning, slowly but surely building a habit. The intro offers expired, though, and I'd find myself scrambling to find a new place to go, which upended my routine and wasn't conducive to consistency.

Next, I downloaded ClassPass and set up an autopay for every month, but since my unused credits roll over to the next month, that wasn't as motivating. I took note of how much more consistent I am in a use-it-or-lose it scenario, kept ClassPass because it still comes in handy, but looked for more options. Ultimately, through ClassPass, I found a studio in my area that offers a Pilates-inspired strength training class. I became obsessed with it—but an unlimited monthly membership was a few hundred dollars. I put off getting that because it seemed exorbitant, but in the end, I realized that might be the only way to get myself to stick to the routine that was slowly forming. Eventually, I pulled the trigger. I traded away a small fortune for access to a studio full of something known as "megaformers." I have been in that studio every single weekday morning at 6:30 (except on teaching days, when I run over at 7:30) for a month now. Sometimes, I go at 5:30 just because I can. Who the hell is she? I am not only prepared, but excited, to buy it again going into this next month.

Do you need to spend hundreds on this? Absolutely not. But for me, tying financial stakes to my mission was crucial and, also just from my perspective, they had to be intense. A low-cost, big-box gym membership has never motivated me. What's $25 slipping out of my checking account every month along with all the other subscriptions I've forgotten about? When I've paid a little more to go to gyms that offer free classes, even signing up for morning ones didn't always do it, since there was no fee associated with skipping them. (As a teacher now, I realize exactly how nasty that mindset is, but I'm just being honest.) My subconscious is stubborn, it deeply desires staying in bed, and I had to take an extreme measure to beat it.

For you, a lower-cost gym membership might work just fine, but I'll caution that what has to go along with the financial investment is a time-based commitment. It's not that I struggle to work out in general; I do it every day, but I wanted to start doing it in the morning, not cramming it in at night or whenever I thought of it throughout the day. That's why paid classes have been so crucial: They're strictly scheduled. I can't just go whenever I want, nor can I decide I don't feel like going when the time rolls around. The combination of paying a noticeable amount and having to be there at a set time is elemental to what I'm doing.

I reconfigured my schedule

That leads me to the next big thing I did. Buying classes, packages, a gym or app membership, or whatever else, isn't enough on its own if you don't make space in your life for using them. I had to take a hard look at my schedule. I fell back on a lot of scheduling tips I've written about here, like time blocking and time boxing, plus I started using prioritization techniques to figure out what could be rearranged. The MIT—or most important thing—method was helpful because it allowed me to calculate the impact my daily to-dos have on my larger goals, leaving space for me to acknowledge the positive impact morning workouts have on other parts of my day. With other kinds of prioritization approaches, working out didn't rank as high because it is something a little more optional than the work I have to do to keep a roof over my head, you know? But my goal here was to make more space for it and create a lifestyle that specifically positioned it as a morning activity, so the MIT method helped me center it.

Like the financial investment, this meant something undesirable: I initially tried to get more serious about going to bed early. That is not aligned with who I am in the deepest parts of my soul, and it never has been. To be completely transparent, more often than not, I simply didn't do it. Asleep at 1 a.m. and awake at 5, I have just been tired a lot. I give myself grace with things like this because if I'm too hard on myself about it, I'll demoralize myself and that won't help me with my overall goal. Eventually, if being tired starts to annoy me too much, I'll course-correct and be asleep at 10 p.m. like a smarter person. As it is now, I've been making space in my schedule for some naps (which isn't something I've ever done much of before). Breaks are an important part of overall productivity, as is leaving yourself space to be who you are without trying to make too many drastic changes at once, so the temporary nap-allowance system is just fine. I'm also trying to avoid strenuous activity at night. I can't force myself to go to sleep early, but I can at least stop starting new projects at 11 p.m., which will just make me sleepier the next day than if I am relaxed pre-bedtime.

I've noticed myself making small, subconscious changes even though I haven't become an early-bedtime gal yet. I'm calling it a night a lot sooner than I normally would when I'm out with friends, even though I'm not necessarily going home to sleep so much as I'm just going home not to be out. I also was struck by the inspiration to paint a piece of furniture last night at 11 p.m.. Normally, adherent to the 10-minute and one-more rules that I am, I would have jumped up and done this the moment I thought of it. Last night, I didn't do it, knowing I shouldn't get too involved in something tricky when I needed to be winding down ahead of this morning's Pilates class. These are baby steps, yes, but they're a lot more helpful to developing long-term, sustainable habits than complete personality overhauls are. Those rarely last, but little, incremental changes add up to longer-term success.

I sought out incentives

This part is fun, so there's the reprieve. For me, any meaningful life change has to come with little rewards, and I'm not talking about the mental health benefits of exercise, looking better, or feeling more productive after a workout. I'm talking about little treats. First of all, commitment to my new schedule opened up the opportunity to crush my goals with the various apps I use to track my workouts. I am serious about using my Peloton app to track all my workouts, even the ones I don't take through the app or using my Bike, largely because I think it gives me a better data breakdown than when I use the native workout-tracking function on my Apple Watch, but also because it contributes to my daily streak (as of today: 274 days). Getting a workout inputted into the app first thing in the morning secures my streak, which is literally just a number on a screen, but it motivates me.

I have also started using something similar to a SMART goal to track and reward progress. SMART goals are ones that are specific, measurable, actionable, relevant, and time-bound. So, I tell myself things like, "If I go to class at 5:30 tomorrow morning, I will stop at Dunkin' for a donut on the way home," or, "If I work out every morning this week, I will get myself one new activewear outfit on Sunday."

Wearing silly little matchy outfits is also integral to my personal process, as it puts me in a good mood before I even leave the house and makes me feel more put-together and capable at the gym, but that might not be true for you. In fact, none of these things specifically need to be for you, but they can be a guideline. The general through line here is that I took the time to consider what I wanted (to wake up early and work out); and what I know about myself (I'm motivated by money, my schedule wasn't conducive to this activity, and I need constant mini-rewards to keep going); then combine those facts into a new, incremental strategy that worked for me. No matter what you want or what motivates you, you can do the same by relying on a few productivity tricks and your own self-awareness.

I have a love-hate relationship with the smartwatch on my wrist. This relationship is no doubt shaped by the fact that I write about fitness tech for a living, but I know I'm not alone in succumbing to an obsession with numbers from my wearables. Did I hit 10,000 steps? What's my resting heart rate today? Is my sleep score better than yesterday's? When did progressive overload turn into screen time overload, too?

The fitness tech boom is showing no signs of slowing down any time soon—and with it, we consume a constant stream of promises that this data will make us healthier, stronger, and faster. With the sheer amount of health insights potentially available to us at any time, it's easy to get overwhelmed. I've watched my least health-anxious friends become consumed by metrics they'd never heard of two years ago. They're tracking bone density trends, obsessing over cortisol levels, panicking about stress scores that fluctuate for reasons no algorithm can fully explain. I can feel my fitness trackers pull me away from genuine wellness and into a mental health disaster. The good news: When I look up from my screens and start talking to real people, I see I'm not alone in wanting to unplug and push back against the overly quantified self.

A growing anti-tech fitness movement

When I put out a call on Instagram asking people about their relationship with posting workout data and fitness content, I received hundreds of responses from people exhausted by the performance of fitness. Even if your only audience is your own reflection, simply owning a wearable can create a real barrier between feeling good about your body and your fitness journey. Did I work out enough today? Will my friends see that I skipped a workout? Should I push through injury to maintain my streak?

For these reasons, celebrity trainer Lauren Kleban says she doesn't like to rely on wearables at all. "Counting steps or calories can quickly spiral into a bit of an obsession," says Kleban, and that "takes the joy out of movement and away from learning what's truly best for us." She says her clients want to focus on their mind and body connection, now more than ever. There's a real, growing desire to rebuild a sense of intuition that doesn't depend on feedback from a watch.

Similarly, Marshall Weber, a certified personal trainer and owner of Jack City Fitness, says that he's "definitely been surprised by the growing push towards unplugged fitness," but that he "totally gets it." Weber says he's had clients express feeling "overwhelmed with their Fitbit or Apple Watch micromanaging their training." When every workout becomes about numbers and keeping up with an average, it's all too easy to lose touch with your body. "The anti-tech movement is about taking back that personal connection," Weber says. After all, when was the last time you finished a workout and didn't immediately look at your stats, but instead just noticed how you felt?

This is the paradox at the heart of fitness technology. Tools designed to help us understand our bodies have created a new kind of illiteracy. Maybe you can tell me why you're aiming for Zone 2 workouts, but can't actually recognize what that effort feels like without a screen telling you. In a sense, you might be outsourcing your own intuition to algorithms.

If nothing else, the data risks are real. (Because if you think you own all your health data, think again.) Every heart rate spike, every missed workout, every late-night stress indicator gets recorded, stored, and potentially shared. Still, for me, the more insidious risk is psychological: the erosion of our ability to know ourselves without consulting a device first.

How to unplug and exercise intuitively

So what does unplugged fitness actually look like in practice? It's not about rejecting all technology or pretending GPS watches and heart rate monitors don't have value—I promise. Look, I crave data and answers as much as—and maybe more than—the average gym-goer. I'm simply not woo-woo enough to ditch my Garmin altogether.

Instead, I argue for re-establishing a hierarchy in which technology serves your training, not the other way around. "Sometimes, the best performance boost is just learning to listen to what your body is saying and feeling," says Weber. But what does "listening to your body" actually look like?

If you're like me, and need to rebuild a connection with your body from the ground-up, try these approaches:

• Start with tech-free workouts. Designate certain runs, yoga sessions, or strength workouts as completely unplugged. No watch, no phone, no tracking. Notice what changes when there's no device to check.

• Relearn your body's signals. Can you gauge your effort level without looking at a heart rate monitor? Do you actually know what "recovery pace" feels like for you, or are you just matching a number? Practice assessing fatigue, energy, soreness, and readiness without checking your watch.

• Replace metrics with sensory awareness. Instead of tracking pace, notice your breathing pattern. Instead of counting calories burned, pay attention to how your muscles feel. Instead of obsessing over sleep scores, ask yourself a simple question in the morning: how do I actually feel?

• Set goals that can't be gamified. Rather than chasing step counts or streak days, aim for qualitative improvements. Can you hold a plank with better form? Does that hill feel easier than last month? Are you enjoying your workouts more? These are the markers of real progress.

• Create tech boundaries. Maybe you use your GPS watch for long runs but leave it home for everything else. Perhaps you track workouts but delete the social features. Find the minimum effective dose of technology that serves your goals without dominating your headspace.

• Reconnect with in-person community. The loss of shared gym culture—people actually talking to each other instead of staying plugged into individual screens—represents more than just nostalgia. There's real value in working out alongside others, in having conversations about training instead of just comparing data, in building knowledge through shared experience rather than algorithm-driven insights.

The bottom line

Unplugging is easier said than done, but you don't need to go cold turkey. Maybe in the new year, you can set "body literacy" as a worthwhile resolution. At the end of the day, exercise should add to your life, not become another source of performance anxiety. It should be energizing, not exhausting—and I don't just mean physically. The never-ending irony of modern fitness culture is that in our pursuit of optimal health, we keep inventing new forms of stress and anxiety. When all forms of wellness come with trackable metrics and social pressure, I think we've fundamentally missed the point.

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The strength training mode in Garmin watches like the Forerunner 570 is a little confusing at first, but once you get the hang of it, it's incredibly useful in the gym. Garmin handles rest timers better than any other wearable I've tried, and when combined with a third-party app called LiftTrack, you can even track your volume and PRs. I'll lead you through how I use this workout mode, and how it's helped me do more work in less time in the gym.

How to find strength workouts in Garmin Connect

Credit: Garmin

I’ll get into how to create workouts in a minute, but first I just want to let you know that there are some strength workouts already available for download, if you’d like to just select one and start doing it right now. Go to either your Garmin Connect app or to Garmin Connect on the web, tap Training & Planning, then Workouts, then Find a Workout. 

You’ll be able to choose workouts from a library, and you can search by type (including weights, yoga, and bodyweight cardio). Most of the workouts are short, simple, and don’t use much equipment. If you’re experienced at strength training, you’ll probably want to create your own workouts or use the coach feature, but these will get you started in the meantime.

Credit: Garmin

As for that coach feature, it works much like the adaptive running coach plans. You can read more here from Garmin, but basically you set it up by selecting Garmin Coach and telling it your goals and schedule. Workouts will then appear for you each day. The image above shows a Push/Pull/Legs workout programmed by Garmin Coach. It let me choose which workout happens on which day, had me set my max lifts as benchmarks (this program uses percentages), and even let me edit the workouts to swap exercises before finally putting them on my calendar.

How to create strength workouts in Garmin Connect

Credit: Beth Skwarecki/Garmin

I’m going to walk you through this step-by-step, because I was so confused the first time I tried to build a workout. Again, you can do this either on your phone or on the web. I usually end up creating my workouts on the phone, and it’s not hard once you get the hang of it. One tip, though: you can skip this whole process if you're willing to install a third-party app. LiftTrack takes care of workout planning and syncs to your Garmin account, and you can read more about how to use that app here.

Go to the “More” menu on your phone (or the sidebar on web) and select Training & Planning, then Workouts, and then Create a Workout. From here, select Strength, and you’ll be given a skeleton of a workout with a warmup, cooldown, and one slot for an exercise. 

To start adding exercises, tap Add Round, which will give you a workout card and a recovery card, both in a little box that says “2 Rounds” at the top. Here’s what you do to turn this into a traditional sets-and-reps format (in this example, we want to do four sets of five deadlifts at 200 pounds):

1. Tap the card that says workout. 

2. Select an exercise (deadlift), a weight (200 pounds), and a target type. In this case, the target type will be Reps (five). Hit the arrow on the top left of the screen to return to the main workout editing page.

3. For the recovery card, you’ll want to change that to Rest rather than Recovery. For that one, the target type should be Time. Let’s set it to three minutes. Return to the main workout screen again.

4. Now, tap the dropdown at the top of the round and set it to the number of sets you want to do (four). If your watch supports it, you can select Skip Last Recovery to avoid the final rest period.

5. Before you add another set, go to the bottom of the screen and tap Add Step. Change this new step to Rest (it will be outside of the repeat) and set the target to Lap Button Press.

Now you have a repeat that will give you four sets of five deadlifts with a three-minute rest timer in between. After you finish that, there will be a rest period that lasts until you press the lap button. This is to give you as much time as you need to find your equipment and set up for the next exercise. Continue adding repeats and steps as desired, and make sure to save the workout when you’re done.

How to send Garmin workouts to your watch

After creating a workout, it doesn’t automatically show up on your watch. You need to tap the “send to watch” icon that you’ll see on the top right of your screen when you’re looking at the workout. 

You can also schedule a workout (which will automatically send it to your watch for the scheduled day) by using the three dots menu to add it to your calendar. 

How to use a Garmin strength workout from your watch

There are a few ways to access the strength workouts, but here’s the easiest: When it’s gym time, hit the button that starts an activity, and rather than selecting Strength, scroll down until you find Workouts. Tap the one you want to do. 

Pay attention here: You’ll need to select the workout, tell it you want to do the workout, and start the workout. (Just keep pressing the select button until the workout actually begins.)

The exact details of which buttons do what will vary from watch to watch, but on a Forerunner, your top right button starts and stops the workout, and your bottom right button is a lap button. (During a timed rest, you can press the lap button to skip to the end of that rest and start the next set.) From the top right button, you can also skip a group of sets (say, if the squat rack was busy, you can skip squats) and then use the same menu later to View Skipped and add it back in. 

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Why I like the strength training feature

I love using the strength workout feature for one main reason: the customizable timed rests. Rest is important in the gym because you'll be able to lift more if you dial in the perfect rest time for each exercise. It’s easy to sit around scrolling on your phone between sets and realize too late that it’s been 10 minutes since you did your last deadlift. But when I program the workout as above, all I have to do is hit the lap button after my set. Three minutes later, my watch will buzz to let me know it’s time to do the next set. 

Pro tip: Set your rest timer for the longest time you might want to rest between sets. If you’re aiming for three to five minutes, set it for five minutes. If you’re ready to go after three, just hit the lap button to skip the remainder of that rest. 

You can also program exercises in other ways besides the traditional sets and reps. For example, set the Target Type to Time to do a five-minute density set. Or do EMOMs (every-minute-on-the-minute intervals) by putting just one card inside a repeat, and setting that card to a one-minute target time. You’ll get a beep at the top of each minute. 

The Garmin strength features I don’t use

I don’t worry too much about the weights or reps in the app, to be honest. By default, the watch will ask you after each set how many reps you did and how heavy the weight was. I’ve turned that feature off, and I don’t even bother to set rep or weight targets in the app. I use the workouts for timing, not to log the details of my workout. (I have a notebook for that.) 

I also haven’t found the automatic set detection or rep counting to be very useful. The watch is impressively good sometimes—how did it know I was doing pullups?!—but it’s just not good enough to be generally useful. It also doesn’t recognize a lot of the Olympic weightlifting exercises I do. And the rep counting? Sometimes OK, but more often useless. Again, I’d rather jot down my reps in that notebook than fiddle with selecting a number on my watch screen after each set. 

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Black Friday sales officially start Friday, November 28, and run through Cyber Monday, December 1, and Lifehacker is sharing the best sales based on product reviews, comparisons, and price-tracking tools before it's over. 

• Follow our live blog to stay up-to-date on the best sales we find.

• Browse our editors’ picks for a curated list of our favorite sales on laptops, fitness tech, appliances, and more.

• Subscribe to our shopping newsletter, Add to Cart, for the best sales sent to your inbox.

• Sales are accurate at the time of publication, but prices and inventory are always subject to change. 

It's safe to say Black Friday sale season has begun. We’ll be on top of all the early deals as they become available. This month, we've already seen deals from Garmin, Google (including Fitbit), and Coros. As of yesterday, Polar, Suunto, Oura, and Whoop have joined in. And today I'm updating this list with deals on fitness equipment, including home gym items like treadmills and adjustable dumbbells.

To keep an eye on prices yourself, consider using these deal-tracking tools that can alert you as soon as a price drops. They can also show you the history of price changes when you think you've found a deal. (Our deals writer Daniel Oropeza, who compiled that list, considers CamelCamelCamel one of the best. My personal favorite is the Keepa browser plugin.)

Hydrow rowers

Our own Meredith Dietz loves Hydrow's rowers, and two models are on sale at the moment. The Hydrow Origin is $1,645 right now, normally $2,195. The Hydrow Wave is $1,795, normally $1,995.

Shokz headphones

I love my Shokz headphones for workouts, and I especially love the open-ear design when I'm running on roads or trails. The OpenRun Pro 2, which our own Daniel Oropeza called the best bone-conduction headphones he'd tried, is on sale for $124.95, originally 179.95. You can also get the more basic OpenRun for $89.95, down from $129.95, or the Openfit 2+ (which come in two pieces, rather than the connected headband style) for $159.95, down from $199.95.

PowerBlock adjustable dumbbells

Adjustable dumbbells are a great way to start a home gym, but they can be pricey since they are basically a full set of dumbbells connected with delicate moving parts. PowerBlock is one of the companies that does this well, and several of their models are on sale for Black Friday:

• PowerBlock Elite EXP adjustable dumbbells, 5 to 50 pounds per hand, $339.14/pair, down from $449.99

• PowerBlock Pro 5, 5 to 50 pounds per hand, $466.65/pair, down from $643.00

• PowerBlock Pro 100, a single dumbbell that goes up to 100 pounds per hand, $509.15, down from $599.99

• PowerBlock Sport 24 adjustable dumbbells, 3 to 24 pounds per hand (and they're purple!), $169.14/pair, down from $199.99

Stands for the dumbbells are also on sale, like this PowerMax stand for $144.48, down from $169.99.

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NordicTrack treadmills

NordicTrack's T series treadmills are on sale. Here are the best deals:

• NordicTrack T Series 6.5S, $639 down from $799

• NordicTrack T Series 10, $949 down from $1,299

• NordicTrack T Series 5, $449 down from $599

• NordicTrack Commercial 1250, $1,388 down from $1,999

• NordicTrack Commercial 2450, $2,499 down from $2,999

NordicTrack Commercial 1250 Treadmill with iFIT

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WalkingPad

WalkingPad makes folding mini treadmills that tend to be a bit nicer quality than the cheaper ones out there. The Black Friday deals include this WalkingPad C2 that can go up to 3.7 miles per hour, at $379.05, down from $499.00. There's also a WalkingPad R2 that supports running as well, up to 7.5 mph. That one is $594, down from $699.

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Noxgear Tracer vests

Running in the dark gets a lot safer when you can see and be seen, especially if you're running along roads. The Noxgear Tracer is one of the most visible vests out there, with lights over your shoulders rather than just reflective material. The basic vest is $54.95 (down from $79.95), or get one with a chest light to illuminate the road in front of you for $79.95 (down from $114.95).

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Oura rings

Oura Ring 4 - Gold - Size 11 - Size Before You Buy

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Oura's standard titanium-finish rings are $100 to $150 off:

• Black and silver are $249 (normally $349)

• Matte black and brushed silver are $299 (normally $399)

• Gold and rose gold are $349 (normally $499).

Oura's colored ceramic rings are not on sale (yet?); they're $499 as usual. The Oura ring 3 is going for less than its original sticker price, but without any special Black Friday deals that I can see; here's a silver Heritage at $213.57.

Whoop bands

Whoop 5.0 Band and 12-Month Membership

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Whoop is the iconic screenless wristband that tracks your workouts and recovery without looking like a watch. All three (secretly four) Whoop subscription tiers are on sale right now:

• Whoop One with the older 4.0 device: $129 (normally $149). This option is only available from Whoop.com.

• Whoop One with a 5.0 device: $179 (normally $199). This option is not available from Whoop.com but can be bought from retailers like Amazon and Best Buy.

• Whoop Peak with a 5.0 device: $199 (normally $239). If you're confused by all the options, this is the one that makes the most sense for most people.

• Whoop Life with an MG device: $299 (normally $359).

Polar H10 heart rate monitor

Polar H10 Heart Rate Monitor

$104.95 at Amazon

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Polar's heart rate chest straps are some of the best in the business, and the H10 is $89.21 right now, down from $104.95. Chest straps are the most accurate way to record your heart rate, and straps like the H10 can pair to just about any phone or fitness watch.

Polar also makes fitness watches of its own, some of which are on sale today. I'll highlight one that looks like a nice entry level option: the Polar Unite is $136.43, down from $199.99.

Suunto Run sports watch

One of my favorite affordable running watches is on sale: the Suunto Run, which I reviewed here and really enjoyed, is down to $199 right now, normally $249. Several of Suunto's other watches are also discounted for Black Friday, including the Race S for $279 (normally $349) and the Vertical for $339.15, normally $399.

Pixel Watch 4

Google Pixel Watch 4 (41mm)

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The newest version of Google’s Pixel Watch is the 4, which I reviewed here, and it normally sells for prices from $349.99 to $499.99 depending on whether you opt for the larger or smaller size, with cellular connectivity or without. Right now, the wifi-only models are both $50 off, and the LTE models are $100 off. This means you can get an LTE model at the same price you'd normally pay for a wifi model.

• Pixel Watch 4 with wifi, 41 mm: $299.99, normally $349.99

• Pixel Watch 4 with wifi, 45 mm: $349.99, normally $399.99

• Pixel Watch 4 with LTE, 41 mm: $349.99, normally $449.99

• Pixel Watch 4 with LTE, 45 mm: $399.99, normally $499.99

If you’re interested in buying the older model, you’re already in luck. As I write this, the some colors of the Pixel Watch 3 are on sale for $199.99, $100 off the usual price.

Apple Watch Series 11

Apple Watch Series 11 (GPS, 42mm)

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Last year’s Series 10 watch dropped as low as $329 for Black Friday. This year, the Series 11 is the newest model (see our associate tech editor Michelle Ehrhardt’s take on it here). Here's what I'm seeing for the early Black Friday prices:

• Apple Watch Series 11, 42 mm with GPS only: $349 (normally $399)

• Apple Watch Series 11, 46 mm with GPS only: $379 (normally $429)

• Apple Watch Series 11, 42 mm with cellular: $449 (normally $499)

• Apple Watch Series 11, 46 mm with cellular: $479 (normally $529)

Coros Pace 3

Coros doesn’t usually participate in big sale events, but the company launched a Pace 4 watch earlier this month, which costs $249 and which performed excellently in my review. That means the Pace 3 gets a price drop. The Pace 3 is now $199 instead of $229.

I like the Pace 3 a lot as a simple but powerful running watch. Another watch to pay attention to is the Pace Pro, a big sister to the 3 and 4 with a larger screen and built-in maps. No other big-name watch gives you maps on a watch at this price point, and the Pace Pro is also dropping in price, to $299, instead of the previous price of $349. Note that Coros seems to be dropping these prices permanently, so this isn't just a Black Friday deal.

Garmin Forerunner 55

Garmin’s Forerunner 55 is its most basic running watch, which I have mixed feelings about. It’s missing a lot of features that other entry-level Garmin Forerunners, like the 165, have as a matter of course. But it does great at the basic job of tracking your runs, and I’ve always felt that if Garmin could get it closer to $99, I’d sing its praises from the rooftops. It’s never dropped quite that low, though. 

The original sticker price was $199.99, and it’s often sitting somewhere around $169.99. As of today, it's equaling the lowest price I've seen in the past, $149.99. This watch isn’t getting any younger, and I think if Garmin’s smart, it'll consider a steeper price drop this Black Friday.

Garmin Forerunner 165

The Forerunner 165 is Garmin's most friendly entry-level watch. Our resident marathoner Meredith Dietz loves the 165 Music. Its sibling, the 165 (same thing, just no offline music storage), made my list of the best affordable running watches.

Because it comes in those two versions, you’ll want to pay attention to the differences. The music edition typically costs $50 more. Normally the version without music storage is $249, and the version with is $299. Earlier, I wrote that I'd keep an eye out for another drop to $199.99 like last year's Black Friday sale. Well, it's here! The Forerunner 165 is $199.99, and the Forerunner 165 Music is $249.99.

Garmin Forerunner 265 and 965

Garmin Forerunner 265

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If I’m confusing you with all these model numbers, I have an explainer here that will help you follow along. In any case, the 265 and 965 are still good watches, and I wrote earlier that this year we might be able to expect more than $100 off for those two. It looks like my wish has come true—the 265 is now going for $299.99 ($150 off) and the 965 is $449.99 (also $150 off).

Fitbit Charge 6

The Fitbit Charge 6 is $99.95 right now This device has a sticker price of $159.95, but often sells for a good bit less, and during big sale events it occasionally drops down near $100. That's where we are right now—I've never seen it below this price. The Charge 6 isn’t the best one out there, but it fits the bill of an “I don’t want to think about it” basic tracker. If you just want to track your steps without overthinking which model to get, this is a fine pick.

Samsung Galaxy Watch 8

The Galaxy Watch 8 line is on sale, and like Apple and Pixel watches, it's available in a few sizes and connectivity models. There's also an upgraded "Classic" model with a rotating bezel. Here are the current prices:

• Samsung Galaxy Watch 8, 40 mm, Bluetooth only: $279.99, down from $349.99

• Samsung Galaxy Watch 8, 44 mm, Bluetooth only: $309.99, down from $379.99

• Samsung Galaxy Watch 8, 40 mm, LTE: $329.99, down from $399.99

• Samsung Galaxy Watch 8, 44 mm, LTE: $359.99, down from $429.99

• Samsung Galaxy Watch 8 Classic, 46 mm, Bluetooth only: $399.99, down from $499.99

• Samsung Galaxy Watch 8 Classic, 46 mm, LTE: $449.99, down from $549.99

Samsung Galaxy Watch 8 (2025) 40mm LTE Smartwatch, Cushion Design, Fitness Tracker, Sleep Coaching, Running Coach, Energy Score, Heart Rate Tracking, Silver [US Version, 2 Yr Warranty]

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What stores have the best sales on Black Friday?

Nowadays, both large retailers and small businesses compete for Black Friday shoppers, so you can expect practically every store to run sales through Monday, December 1, 2025. The “best” sales depend on your needs, but in general, the biggest discounts tend to come from larger retailers who can afford lower prices: think places like Amazon, Walmart, Target, Best Buy, and Home Depot. You can find all the best sales from major retailers on our live blog. 

Are Black Friday deals worth it?

In short, yes, Black Friday still offers discounts that can be rare throughout the rest of the year. If there’s something you want to buy, or you’re shopping for gifts, it’s a good time to look for discounts on what you need, especially tech sales, home improvement supplies, and fitness tech. Of course, if you need to save money, the best way to save is to not buy anything.

Are Cyber Monday deals better than Black Friday?

Black Friday used to be bigger for major retailers and more expensive tech and appliances, while Cyber Monday was for cheaper tech and gave smaller businesses a chance to compete online. Nowadays, though, distinction is almost meaningless. Every major retailer will offer sales on both days, and the smart move is to know what you want, use price trackers or refer to guides like our live blog that use price trackers for you, and don’t stress over finding the perfect timing.

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Just a few months ago, Oura won a lawsuit against rival smart ring makers Ultrahuman and RingConn. Now, they've initiated proceedings against four more companies—the makers of the Samsung Galaxy Ring, Reebok Smart Ring, Amazfit Helio Ring, and the Luna Ring.

Oura announced on their website that they have filed an ITC complaint against those four companies. The ITC is the U.S. International Trade Commission, and Oura says its complaint is "for the unlawful importation and sale of products that infringe on several of Oura’s patents."

Oura's previous win against Ultrahuman and RingConn resulted in a judgment that those companies had to stop selling and importing their smart rings. RingConn ultimately came to an agreement with Oura to license their patents and continue selling their rings. Circular and Omate have made similar agreements with Oura.

Ultrahuman no longer sells their ring in the U.S., but is working on a new ring design that would sidestep the alleged patent infringement. You can read Ultrahuman's take on the situation in this blog post, which also includes a promise to continue supporting rings that they have already sold or that people may buy from resellers.

The rings in the recent complaint should still be available for a while. Oura says on their blog: "So what’s next? The ITC process will run its course." There's no guarantee that Oura will win their case, although the fact they were able to get such a sweeping judgment against other companies suggests that it's not too much of a long shot.

While Oura's communications around this issue use phrases like "respect for IP" (that is, intellectual property), as a consumer and a reviewer, I hate to see an exciting tech area get dominated by a single player or, worse, shut down by that player piece by piece. I'm working on a review of the Luna ring, which I've previously noted has some serious potential improvements over other rings on the market. Here's hoping the smart ring category remains a lively one going forward.