How to Export Workouts from Apple Health

Apple Health records every workout session tracked on your Apple Watch or synced from a third-party app like Strava, Peloton, Zwift, Nike Run Club, or Garmin Connect. Each session includes type, duration, distance, active calories, and average heart rate. But when your sports medicine doctor, cardiologist, physical therapist, or coach asks for your training history, getting that data out in a usable format is not straightforward.

This guide shows you how to export your workout sessions as a clean PDF or CSV file using vitalina, a free iPhone app that reads your Apple Health data and generates share-ready reports in under two minutes.

Note: this page is about workout sessions — discrete exercise entries like a 5k run or a spin class. If you want to export background activity data like daily steps or stand hours, see the activity export guide instead.

Why Apple Health's built-in export does not work for workouts

Apple Health does let you export your data as XML, but the result is a single file containing every health data point your iPhone has ever recorded. There is no way to filter by metric, so your workouts are buried alongside steps, sleep, nutrition, heart rate samples, and everything else. There is also no date range control — you cannot ask for just the last three months of training. The file is not readable by a human, and there are no summaries, no charts, and no per-workout breakdown.

Apple doesn't hand you the XML directly either. You get an Export.zip archive that you have to unzip on a computer. Inside is a folder called apple_health_export, and the full Export.xml sits inside it alongside supporting files. For long-time Apple Watch users that XML can easily reach 2.9 GB — 11 years of continuous health data in one file.

If you have been training for more than a few weeks, even the slice you need is buried inside a file that is hundreds of megabytes. It is not something you can email to a sports medicine doctor, hand to your physical therapist, or drop into Training Peaks for a coach to review.

vitalina solves this by reading your Apple Health data locally on your iPhone and letting you export just your workout sessions — for any date range you choose — as a PDF or CSV.

What you'll need

• An iPhone running iOS 16 or later
• Workout sessions recorded in Apple Health (from an Apple Watch, a synced third-party app like Strava or Peloton, or manual entries)

Step 1: Download vitalina

Download vitalina from the App Store. It's free to use with no account or sign-up required.

Step 2: Allow access to Apple Health

When you first open vitalina, tap Allow Health Access and confirm the permissions in the Apple Health prompt. vitalina only requests read access — it cannot modify or delete your health data.

Your data never leaves your device. vitalina processes everything locally on your iPhone with no cloud uploads, no tracking, and no analytics.

Step 3: Tap a quick export or create a custom export

On the main screen, you'll see a set of one-tap Quick Export templates for common use cases. If you want full control over which workouts are included, the date range, and the export format, tap Create Custom Export instead. The rest of this guide walks through the custom export flow for workouts.

Step 4: Select Workouts

In the custom export screen, you'll see all available health metrics grouped by category. Select Workouts. For every workout session, vitalina includes the workout type (run, cycle, yoga, strength training, swim, etc.), duration, distance, active calories, average heart rate, and the date and time.

You can also add related metrics at this step — for example, Resting Heart Rate, VO2 Max, or Body Weight — if your doctor or coach has asked for a broader picture.

Step 5: Pick a date range

This is where vitalina makes a real difference over Apple's native export. You can choose exactly how far back to go:

• Last 7 days and Last 14 days — available for free
• Last 30 days, 3 months, 1 year, and All time — available with vitalina Pro
• Custom date range — pick any exact start and end date with Pro

A cardiologist running a cardiac rehab program might want 3 months of sessions. A physical therapist tracking return-to-sport after an injury might want every run since the operation. An endurance coach might want a full year of training to plan the next block. The Pro upgrade is a one-time purchase that unlocks all extended date ranges.

Step 6: Choose your export format

For workout sessions, two formats are most useful:

• PDF: The best format for an in-person appointment with a sports medicine doctor, cardiologist, or physical therapist. Includes a clean summary of your training — totals, a per-workout table with type, duration, distance, calories, and average heart rate — formatted so your clinician can read it without any technical knowledge. You can email it, AirDrop it, or print it before your appointment.
• CSV: Opens in Excel, Google Sheets, or Training Peaks. Ideal for a coach or a detail-oriented athlete who wants to filter per workout type, compare weeks, or build charts across a full training block.

Both formats are available for free. A JSON export is also available for developers and power users.

Step 7: Tap "Export Now"

Tap Export Now. vitalina reads your workout sessions from Apple Health, formats the export, and generates your file — usually within a few seconds, even for a year of training.

Step 8: Share with your doctor or coach

Once your export is ready, you'll see a full preview of the file. From here, tap Export to open the iOS share sheet, where you can:

• Email it to your sports medicine doctor, cardiologist, physical therapist, or coach before the appointment
• AirDrop or share via Messages to anyone nearby — for example, a personal trainer at the gym
• Save to Files on your iPhone or iCloud Drive, then upload the CSV into Training Peaks or another training platform
• Print a physical copy to bring to the clinic or a cardiac rehab session

Which apps and devices sync workouts to Apple Health?

vitalina exports any workout session stored in Apple Health, regardless of where it was recorded. This includes:

• Apple Watch — every session started in the native Workout app
• Strava — runs, rides, and other activities synced from the Strava app
• Peloton — bike, tread, and app-based classes via the Peloton iOS app
• Zwift — indoor cycling and running sessions
• Nike Run Club — runs logged in the Nike app
• Training Peaks — structured workouts and completed sessions
• Garmin Connect — Garmin watch and bike computer workouts via Health Sync
• Hevy — strength training sessions with sets, reps, and volume
• Runna — guided training plan runs
• Hydrow, Concept2 ErgData, and other connected gym equipment — rowing, indoor cycling, and ergometer sessions
• Manual entries — workouts you log by hand in the Health app

If the session appears in Apple Health under Browse → Activity → Workouts, vitalina can export it.

How much does vitalina cost?

vitalina is free with 5 unique exports and date ranges up to 14 days. vitalina Pro is a one-time purchase (no subscription) that unlocks unlimited exports, extended date ranges up to all time, and Shortcuts automation. Re-exporting the same configuration is always free.

Download vitalina free on the App Store →

Frequently asked questions