> ## Documentation Index
> Fetch the complete documentation index at: https://help-empuls.xoxoday.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Fitness challenges

> Learn more about fitness challenges on Empuls

## Objectives

* **Enterprise-Ready Wellness Solution:** Empuls provides a lightweight yet robust wellness feature that meets the expectations of enterprise clients, enabling organizations to offer structured fitness and wellness programs without complex setup.
* **Boost Employee Engagement:** By introducing daily challenges, organizations can drive consistent app usage and active participation, keeping employees motivated and connected to wellness initiatives.
* **Encourage Healthy Habits:** Structured challenges and milestone-based tracking help employees stay accountable, fostering regular fitness routines and promoting overall wellbeing across the workforce.

## Key Features & Functionality

* **Challenge Creation** Pre-defined Challenges: The system will offer ready-made recurring challenges (e.g., “10K steps per day,” “Workout at least 30 minutes daily,” “Weekend 5K/10K,” etc.), the admins will be able to turn them On / Off for their organization.

* **Challenge Participation & Tracking**
  * Join/Leave: Users can discover and join challenges from a dedicated “Challenges” section in the mobile app
  * Tracking Progress: The app automatically logs relevant data (steps, distance, time) from connected wearables or smartphone sensors. This information will be flowing from SpikeAPI.

* **Notifications & Reminders**
  * Reminders to complete daily goals or to log progress.
  * Updates when users are close to finishing a goal or when they have achieved a milestone.
  * Weekly / Monthly status of the challenges to the admins

## Rewards & Tracking

**Reward Mechanics**

* Each challenge is tied to clear, measurable rewards based on completion—daily, weekly, or at the end of the challenge.
* Multiple reward tiers (Bronze, Silver, Gold) recognize varying levels of achievement, motivating employees to reach higher performance goals.

**Integration with Leaderboards**

* Leverage the existing leaderboard system to manage challenge participation, track progress, and issue rewards seamlessly.
* Employees can see their standings in real-time and understand which reward tier they are on track to achieve, driving healthy competition and engagement.

**Analytics & Insights**

* **User Metrics:** Monitor completion rates, daily participation, retention, and drop-off points to gauge engagement.
* **Challenge Metrics:** Understand overall challenge performance, including average success rates and popularity of different activities.
* **Future Personalized Recommendations:** Use completion data to suggest next-level challenges, helping employees progress continuously and improving program effectiveness.

## Admin Guide: Managing Fitness Challenges

<Steps>
  <Step title="Access Fitness Challenges">
    * Log in to Empuls as an admin.
    * Navigate to **Wellness → Fitness Challenges**.
  </Step>

  <Step title="Enable a Challenge">
    * View available challenges:
      * **1**0K Steps Challenge
      * 30-Minute Workout Challenge
      * Weekend 10K Run Challenge
    * Toggle **Enable** to activate a challenge for your organization.
  </Step>

  <Step title="Configure Rewards">
    For each enabled challenge:

    * Define **reward points** for completion milestones.
    * Rewards can be configured for:
      * 10K Steps / 30-Minute Workout Challenge:
        * 15 days
        * 18 days
        * 21 days
        * 25 days
        * All days of the month
      * 10K Run Challenge:
        * 100% completion in 90 minutes or less
    * Click **Launch Challenge** to make it live.

    **Note:** Only users with the *Manage Challenges* permission can create or enable challenges.
  </Step>

  <Step title="Track Participation">
    * Use the **Challenge Analytics Dashboard** to view participation, engagement, and completion rates.
    * View leaderboard data and top performers per challenge.
  </Step>
</Steps>

## **Employee Guide: Joining a Fitness Challenge**

<Steps>
  <Step title="Discover Challenges">
    * Open the Empuls app.
    * Go to the **Challenges** tab.
    * Browse available challenges such as 10K Steps, 30-Minute Workout, or 10K Run.
  </Step>

  <Step title="Join a Challenge">
    * Tap **Join Challenge**.
    * If prompted, sync your fitness device or app (Fitbit, Garmin, Apple Health, Google Fit, etc.).
    * Once synced, your activity will automatically be tracked.
  </Step>

  <Step title="Track Your Progress">
    * View your daily and monthly stats on the gamified dashboard.
    * See streaks, milestones, and leaderboard position in real-time.
    * Earn points or rewards when you hit milestones.
  </Step>

  <Step title="Leave a Challenge">
    * To leave, tap **Leave Challenge** on the challenge screen.
    * Confirm to stop data tracking and exit the challenge.
  </Step>
</Steps>

## Challenge Ideas & Use Cases

* **Step & Activity Challenges**
  * **10K Steps a Day:** Walk 10,000 steps every day for a month.
  * **Weekend Walkathon:** Hit 15,000 steps across the weekend.
  * **Climb the Heights:** Complete 50 floors in a week using stairs.

* **Workout & Fitness Challenges**

**30-Minute Daily Workout:** Exercise for at least 30 minutes every day.

**Consistency Challenge:** Log workouts for 20 days in a month.

**Weekend Warrior:** Do two 60-minute sessions over the weekend.

* **Wellness & Mindfulness Challenges**

**Mindful 10:** Meditate for 10 minutes daily for 15 days.

**Hydration Goal:** Drink at least 2.5 liters of water each day.

**Sleep Well:** Track and maintain 7+ hours of sleep for 10 consecutive days.

* **Sports & Endurance Challenges**

**Cycling Challenge:** Cover 50 km in a week using any fitness tracker.

**Weekend 10K Run:** Complete a 10 km run within 90 minutes.

**Team Relay Challenge:** Collaborate as a team to achieve a combined goal of 200 km in a month.

* **Lifestyle & Habit Challenges**

* **Screen-Free Hour:** Stay off screens for 1 hour daily.

* **Healthy Plate:** Log a balanced meal every weekday.

* **No Sugar Week:** Go a week without added sugar.