Steps and cardio
Every step counts towards the week
Everyday steps and cardio sessions sit under Training in 3Lite, because they're part of the same week. They count towards your activity aim alongside your gym sessions.
Replaces a step counter app. Part of one app, for one subscription.
- Steps for today or any of the last 60 days
- Eight kinds of cardio
- Active minutes against the 150-minute guideline
Steps and cardio. Screens show sample data.
How it works
Steps and cardio, step by step
- 01
Add your steps
Today's total against your daily aim, or any day in the last 60 if you're catching up.
- 02
Log cardio
Walks, runs, rides, swims and more, with time, distance, average heart rate and how hard it felt.
- 03
Watch the week
Your last seven days of steps at a glance, and active minutes against the 150 a week adults are advised to aim for.
Key features
What you get, and why it helps
- Active minutes
- Your last seven days against 150 minutes, with vigorous activity counted double, as the UK guidelines do.
- Eight cardio types
- Distance and pace worked out for you, so a walk and a spin class both count.
- Part of your training week
- Steps and cardio sit with your programme, so the week adds up in one place.
- Holiday step targets
- Away for a week? Holiday mode swaps sessions for a step target until you're home.
The numbers
Why it matters
Research and official figures behind this part of 3Lite. See all the numbers.
8–10k
In a pooled analysis of 15 studies, more daily steps were linked to lower risk of death, levelling off at about 8,000–10,000 steps a day for under-60s.
Source: The Lancet Public Health (Paluch et al.), 2022
150 + 2
The NHS advises adults to do at least 150 minutes of moderate activity a week, plus strengthening activities on at least 2 days.
Source: NHS, 2024
30%
of adults in England met both the aerobic and the muscle-strengthening activity guidelines.
Source: NHS England, 2023
Good to know
- Steps are added by hand for now. Syncing from Apple Health or Google Fit is planned for after launch.
Does 3Lite count my steps automatically?
Not yet. You add your daily total from your phone or watch in a couple of taps. Syncing is on the list for after launch.
Also in the same app
RunningLog every run, follow a plan to 5K, 10K or a half marathon, and see your runs on the same calendar as your gym sessions, so the two work together instead of against each other.
TrainingChoose a split or let 3Lite choose, and get a programme built around your days, equipment and experience. Log every set in seconds and drag sessions to another day when life gets in the way.
RecoveryRecovery is one of the three pillars of fitness, so it has its own place in 3Lite: last night's sleep, how much energy you've got, and any injuries. How well you recover shapes how hard 3Lite asks you to push.
Start with 14 days free.
Training, food, sleep, supplements and progress in one app, for one subscription. No card to start.