Hi mate, usually refreshing the app (either the front page or whatever page you want, like the exercise page) by swiping down should get all the information updated.
My exercise hadn't sync'd today when just I opened the app, so I went into the exercise section, swiped down and it all appeared.
The exercise minutes vs HIT minutes are different. You get minutes towards your HIT goal when your heart rate is raised for a prolonged period of time. I do find this to be hit and miss though (no pun intended).
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