Flexibility

Exercise Metrics, Activity Type Details, and Training Advice

CategoryMobility
Session5 - 40 min

Flexibility sessions focus on range of motion, stretching, joint comfort, and recovery-oriented movement. They usually stay low in heart rate and are best understood as support work for training quality and long-term movement capacity. The benefit comes from consistency, control, and matching the intensity to the body on that day.

Exercise Metrics

Fitness Profile [1]

Strength
1
Low-Intensity Cardio (aerobic)
1
High-Intensity Cardio (peak)
0
Mobility & Flexibility
10
Balance
3
Estimated impact of the activity on the 5 key fitness dimensions for longevity.
Based on Bryan Johnson's Blueprint Protocol.

Heart Rate Zones [2]

0
Rest
0 - 49 %
1
Very easy
50 - 59 %
2
Easy aerobic
60 - 69 %
3
Moderate aerobic
70 - 79 %
4
Hard
80 - 89 %
5
Very hard
90 - 100 %
Typical distribution as % of HR max.
Actual values depend on workout intensity, fitness level, duration, and individual physiology.

Activity Type Details

Apple Health label
Flexibility
HealthKit reference [3]
.flexibility
MET [4]
1.8 - 2.3
Typical session duration
5 - 40 min
Recommended fitness level
Beginner
Injury risk
Low

Training advice

Benefits

Flexibility work supports range of motion, relaxation, recovery, and movement comfort. It is most valuable when done consistently and gently enough to leave the body feeling better afterward.

What to watch out for

A stretch should feel controlled, not sharp, numb, or forced. Avoid aggressive bouncing, respect recent injuries, and remember that more range is not automatically better if control is missing.

Streakout app preview – Summary, Insights & Timeline
Visualize the Flexibility workout stats on your iPhone
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Rating
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Explore other Activity Types in the Mobility category:

[1]
Learn more about fitness longevity dimensions in the "5 Pillars of Exercise for Longevity" resource.
[2]
Learn more about Heart Rate Zones in the "Heart Rate Zones Explained" resource.
[3]
The HealthKit HKWorkoutActivityType value this Activity Type is associated with.
[4]
MET (Metabolic Equivalent of Task) expresses how much energy an activity requires compared with rest. It is commonly used together with body weight and exercise duration to estimate calorie burn.
Disclaimer
The content on this page is for general informational purposes only and not intended as medical advice. Provided metrics are for the most part estimates and might not be based on clinical evidence. The goal is to provide directional guidance and improve the models over time.