Changes since 1.53

Version 1.54

New features, improvements and bug fixes for the phone and watch apps, covering the updates from 1.53 to 1.54.1.

Includes Readiness, Friend Groups, a redesigned feed, a new Progress tab, the Strength Score flower and Garmin Connect.

New & improved

Readiness gives you a daily score from your sleep, HRV and resting heart rate, and tells you whether today is a day to train or a day to rest.
It reads from Apple Health or Health Connect and shows which watch or app today’s data came from. Overnight HRV is measured the same way other recovery apps measure it.
Tap the score to see how it was calculated. If last night’s data is missing, Readiness uses yesterday’s vitals instead.
The Home screen shows a train or rest verdict that matches your ring, and the advice changes once you finish today’s workout.

Create groups with friends and run challenges with start and end dates. Repeat a custom challenge or edit one that is already running.
Choose whether people who join late count the whole challenge or only the days after they join.
Join monthly challenge boards and see suggested groups for your gym. Search and page through long member lists.

Workout cards are redesigned with photos, PR progress, highlights and grouped workout stats.
Cards show your Strength Score total, with a ribbon when a workout raises your score. Weight and 1RM records now appear first in top sets.
Comments post instantly. Tap the selected pill again to scroll back to the top.

Progress is split into Workouts, Body and Achievements sections. On iPhone, swipe between them.
A streak card shows a ring for each recent week and what this week means for your streak. Activity rings show this week’s sets for each muscle.
New Set Trends body map, detailed muscle view and friends leaderboard. Edit and reorder the Workouts cards to suit you.
The monthly review adds goal weeks, muscle balance, records and a richer AI summary.

A muscle “flower” shows your Strength Score. Tap a muscle to see its exercises and stats.
Each score increase now appears on the workout that caused it.
Keep your score shows which lifts to repeat, the next best set to beat and when a lift will drop out of your score.
The weekly summary is redesigned, with a By cause view that shows what moved your score.

Connect your Garmin account to import your activities into Gravl.
Gravl skips the copies of Garmin activities in Apple Health and Health Connect, so you do not get duplicates.
The Gravl Garmin app supports more watches, including fēnix 6 and Forerunner 170 models.

Warm-up sets stay lighter than your working sets. Pyramid sets keep their weights in order, even on machines with large weight steps.
Machine and plate weights round correctly, and the plate calculator now goes up to 1000 lb.
Weights you rate as Hard are held for four weeks while you keep training that muscle. Isolation exercises no longer raise the one-rep max of a related compound lift.
Balanced splits use three main lifts, and Consistent splits keep two main lifts per muscle. Gravl skips exercises whose lightest load is too heavy for you.
Assisted exercises label the weight column “Assisted”. You can choose delt and ab regions for secondary muscles.

Select and import more than one Apple Health workout at a time, with a preview and the effort score from Apple Health.
Calories sent to Apple Health are more accurate for cardio, SkiErg and phone-started workouts.
Fitbod imports have a longer timeout and no longer retry in a loop.

Apple Watch: log distance and weight exercises, such as farmer’s carries.
The rest timer syncs better between your phone and your Apple Watch or Wear OS watch.
Gravl prompts you to install the Apple Watch app when it is missing, and keeps your workout live when another app takes over Apple Health.

A softer, near-black dark theme and many dark mode fixes.
On iPhone, Liquid Glass buttons, filled tab icons for the selected tab and the workout timer in the Dynamic Island.
Dates follow your language and region, and the year is hidden for dates in the current year.
The share editor adds new presets and backgrounds.

A smaller download and a faster app start. Updates now install when you open the app, so fixes reach you sooner.
When you change your split on one device, your other devices get the change.
Exercise analytics show the sets behind your max weight and max volume.
See and manage what the AI assistant remembers from the new memory screen.
The email code screen is redesigned, with an Open Mail button and clearer messages for expired or locked codes.

Streaks. Cardio-only workouts no longer count towards your streak by mistake. Streak freezes are not used while a workout is in progress, and used freezes are kept when you change the first day of the week.
Workout plans. Fixed a muscle recovery prompt that repeated after regenerating a workout, and Skip failing after your split changed on another device.
Android. Menus and sheets keep their full width and stay attached to their buttons. Swipe rows no longer block vertical scrolling.
App reliability. Fixed a crash when adding a muscle back to the Strength Score, an Apple Watch connection crash and other crashes. Reduced animation freezes on newer iOS versions.