Nothing resets
Your XP is lifetime and your level only goes up. Miss a day and you lose nothing, because there is no streak to protect. Just good days, adding up.
Upspan
Every good
day counts.
Upspan turns the healthy things you already do into progress you can see, and keeps it for life. Walk, sleep, drink water, move and breathe: Apple Health and Apple Watch record it, and Upspan turns it into medals, XP and levels. Your level only ever goes up.
Rest counts too
Sleep and calm earn medals of their own. The rarest medal of the day asks for a full night's sleep as well as a full day of activity.
Nothing to log
Upspan works from what your iPhone and Apple Watch already record in Apple Health. No sets, no meals, no manual entry.
How it works
Clear a goal.
Clear a goal.
Keep the progress.
Most health apps grade you. Upspan counts what you did. Every goal you reach becomes a medal, every medal becomes XP, and XP carries you up a level that never comes back down. Levels have no cap.
RookieAthleteWarriorChampionLegend
Your day is a set of goals
Steps, active calories, exercise minutes, water, stand hours and sleep, measured against targets you set.
Goals become medals
Sixteen daily medals, from bronze to platinum, land on your phone and on your wrist the moment you earn them.
Balanced days earn more
Several medals in one day trigger a combo: ×1.25 for three, ×1.5 for five, and ×2 when every medal that day is gold or better. Medal sets and weekly challenges add bonus XP.
XP becomes your level
Lifetime XP carries you from Rookie to Legend. Nothing you have earned is ever taken away.
The whole you
More than a workout log.
Sleep, calm and recovery count as much as a hard session. Upspan reads the whole day, and explains what it sees in plain words.
Sleep
Rest counts too
A good night earns its own medal. See every sleep stage, how long you spent in each, and a nightly score that tells you what would help most.
Sleep stagesNightly scoreA medal for rest
Stress and energy
Know your calm
A stress reading learned from your own heart rate variability, measured against a baseline built from your own past days rather than a population average. Upspan explains how it works inside the app, and a guided breathing session is one tap away.
Learned from your HRVExplained in plain wordsGuided breathing
Movement
Move at your own pace
Steps, exercise minutes and workouts, measured against goals you set, with a weekly view that shows the trend rather than a single bad day.
Your own goalsA weekly viewNothing to log
Workouts
Every workout, explained
Heart rate, effort and calories from every session your watch records, with heart-rate zones, pace and a short coaching note.
Heart-rate zonesEffort and paceCoaching
Breathe together
Guided box breathing on your own, or in sync with a friend over FaceTime with SharePlay: four seconds in, hold, out, hold.
Water in one tap
Log a glass from your iPhone, your Apple Watch or a widget. It is saved to Apple Health and counts toward your day.
Widgets everywhere
Ten Home Screen and Lock Screen widgets and eight watch-face complications: level, medals, vitals, stress, weight, XP history, water and breathing.
Share your week
A progress card with your level, rank, lifetime XP, medals and best day, saved to Photos or shared in one tap. Game Center leaderboards and achievements too.
Body trends
Weight, BMI, body fat and lean mass, with a plain verdict on where each is heading.
Make it yours
Six looks, each in light and dark. Pro Athlete is the default and is free for everyone.
On your wrist
Right on your wrist.
A full Apple Watch app, not a companion. Goal rings and live XP, vitals, sleep, the stress reading, guided breathing and one-tap water logging all run on the watch, and medals land the moment you earn them. iCloud keeps your iPhone and Apple Watch in step.
Free to start
Try everything. Unlock once.
The download is free and the first fourteen days include every feature. After that, keep the free version for as long as you like, or unlock everything with a single purchase. No subscription, ever.
Free for everyone
- Medals, XP, levels, ranks, goals and weekly challenges
- Water and sleep tracking, guided and SharePlay breathing
- Dashboard, today's stress reading, Game Center and the progress card
- iCloud sync between iPhone and Apple Watch
- The Pro Athlete look
In the one-time unlock
- Stress insights: hourly timeline, weekly history, recovery, energy, mood log, LIVE mode and stress alerts
- Workout analysis with heart-rate zones, effort, pace and coaching
- Body insights for weight, BMI, body fat and lean mass
- Five more looks
- Every widget and watch-face complication
Requires iPhone with iOS 17 or later. The Apple Watch app requires watchOS 10 or later. Available in 35 languages.
Questions
Good to know.
Is there a subscription?
No. Upspan is free to download, and every feature is open for the first fourteen days. After that you can keep using the free version, or unlock everything once with a single purchase. There is no subscription and there are no ads.
I bought the app before it was called Upspan
Upspan was previously called +1UP. If you bought it before version 1.1, you keep every feature automatically. There is nothing to buy or restore.
Do I need an account?
No account and no sign-up. Upspan reads only the Apple Health data you choose to share. Your progress lives in Apple Health and your own iCloud, and there is no Cookisoft server holding your data.
Do I have to log anything?
No. Upspan reads the steps, energy, sleep, heart rate variability, workouts and more that your iPhone and Apple Watch already record. Water can be logged with a single tap if you want to.
Do I need an Apple Watch?
No. Upspan works with any device that feeds Apple Health, including third-party bands, rings and trackers. An Apple Watch on watchOS 10 or later adds the full watch app with rings, vitals, breathing, water logging and complications, but an iPhone and the health data you already collect is all you need.
What happens if I miss a day?
Nothing. Upspan has no streaks to break. Every good day adds to a lifetime XP total that never resets, so a missed day costs you nothing.