Set up your session types
Session types are the names ZONAL sorts your workouts into, like Hard lift or Easy cardio. You can rename them, add your own, hide the ones you never use, and send a WHOOP activity straight to one type.
Today's session on Today suggests from these types, in your names. It never suggests a hidden type.
Where to find it
Tap the round + button, then More, then Session types. It sits right under Your setup. You can also tap Edit session types at the bottom of the "What was this session?" sheet.
Setup doesn't ask about session types. ZONAL starts you on the built-in types and sorts your sessions into them on its own, so you only come here if you want to change something. Changes save right away.
How it fits with Your activities
Your activities (in Your setup) gives each WHOOP activity a role (Strength, Cardio, Sport, Recovery or Ignore), and the role picks the type automatically. Session types are the names those sessions land in. Auto-apply skips the role and sends every session of an activity to the type you pick. A tag on a single session beats both.
What you can change
Tap a type to open it.
| Built-in types | Your own types | |
|---|---|---|
| Rename (1 to 30 characters) | Yes | Yes |
| Change Counts as | No | Yes |
| Hide from the tag list | Yes | Yes |
| Delete | No | Yes |
The built-in types are Hard lift, Light lift, Intervals, Easy cardio, Recovery and Sport / other. Renaming one only changes the name you see. Your tags and history stay put.
Counts as
Every type counts as one kind of session: Hard strength, Light strength, Intervals, Easy cardio, Recovery or Sport. ZONAL uses it wherever the kind of session matters:
- Hard days for the morning call and plan adherence. Types that count as Hard strength or Intervals are hard to start with.
- The zone chips on your sessions: "in zone 2" for Easy cardio, "minutes in zones 4-5" for Intervals.
- Strength sessions compared with your usual strain for that type.
Your own types still get their own row in What training costs you, What moves your numbers, Workout insights and bounce-back, and their own color in Weekly hours by session.
Add a session type
Tap Add a session type, give it a name, pick what it counts as and tap Add. It shows up in the tag sheet straight away.
Hide or delete a type
Switch on Hide from the tag list to stop seeing a type when you tag. Sessions already tagged with it keep it and still count.
Your own types can also be deleted: tap Delete this type, then Delete. Sessions tagged with it go back to their auto type, and any Auto-apply choice that used it goes back to Auto. Tap Undo on the message at the bottom of the screen to bring it back.
Auto-apply
Under Auto-apply, each WHOOP activity that WHOOP scores has a menu (sauna and meditation aren't scored, so they aren't listed). Pick a type and every session of that activity gets it, past and future. Pick Auto to go back to the role from Your activities.
Questions
Can I make my own type count as a hard day?
Yes. Set its Counts as to Hard strength or Intervals. Those count as hard unless you changed which sessions are hard in setup.
Why can't I delete Hard lift or Easy cardio?
They're built in, and ZONAL needs them to sort sessions when nothing else applies. Hide them instead if you don't use them.
Does any of this change my WHOOP app?
No. Session types and tags live in ZONAL only.