Start a workout
- Open the Workout app.
- Find the workout that best matches what you're doing. Learn more about each workout type.
- To set a goal, tap the More button
next to the workout that you want to do. You can also set or start a custom workout. To skip setting a goal, tap the workout.
- Wait for the three-second countdown. To skip the countdown, tap the screen.
- Work out. To add another type of workout without ending your session, open the Workout app, then swipe right. Tap End, then tap New Workout.
Siri can also help you start a workout. Say something like "go for a five-mile walk."
If you have Apple Watch Ultra, you can set and start your workout with the Action button. Learn how to use the Action button on your Apple Watch Ultra.
Forget to start your workout? Your Apple Watch can automatically detect when you start working out.
End, pause, or lock your workout
- To end your workout, swipe right, then tap the End button
. Then tap End Workout. - To pause a workout, swipe right, then tap the Pause button
. Or you can press both the Digital Crown and the side button at the same time. To resume, press both buttons again. - If you start a swimming workout, your screen automatically locks to prevent accidental taps from water droplets. To unlock the screen, press and hold the Digital Crown. Learn how to pause or end a swimming workout.
Forget to end your workout? Learn how your Apple Watch can automatically detect when you stop working out.
Track your progress
To see how you're doing during a workout, raise your wrist. Then turn the Digital Crown to see a different Workout View. Depending on the type of workout, you can include Workout Views such as:
- Heart Rate Zones
- Running Power
- Segments
- Splits
- Elevation
- Activity Rings
When you run or walk, your Apple Watch taps you every mile or kilometer, and it shows you an update on the screen. If you're cycling, your Apple Watch taps you every five miles or kilometers instead.
Customize a workout
You can add structured intervals to most workouts.
- On your Apple Watch, open the Workout app.
- Tap the More button next to the workout that you want to do.
- Scroll down and tap Create Workout, then tap Custom.
- Tap Warmup to set a Goal Type or Skip.
- Tap Add, then tap Work or Recovery and select a Goal Type.
- Tap Cooldown to set a Goal Type or Skip.
- Enter the Custom Title of your workout, then tap Done.
- Tap Create Workout.
Your custom workout appears as an available goal option for the selected workout.
Change the metrics for each workout
- On your Apple Watch, open the Workout app.
- Tap the More button next to the workout that you want to do.
- Scroll down and tap Preferences.
- Tap Workout Views, then tap the Edit button
next to the view. - Tap the Edit button next to the goal.
- Tap Workout Views, then tap Edit Views.
- Tap Include to add the metric to your Workout View. You can also tap the Edit button next to a metric, then select a metric to edit.
Depending on the type of workout, you can include metrics such as:
- Heart Rate
- Power
- Segments
- Splits
- Elevation
- Pace
- Cadence
- Distance
- Duration
- Vertical Oscillation
- Running Stride Length
- Ground Contact Time
- Speed
- Calories
You can also tap Reorder, then touch and hold the Change Order button 
to change the order.
Choose between different measurements for energy burned and distance
- On your Apple Watch, open the Settings app.
- Tap Workout, then tap Units of Measure.
- Select the appropriate unit of measurement:
- For Energy Units, select Calories, Kilocalories, or Kilojoules.
- For Pool Length Units, select Yards or Meters.
- For Cycling or Walking and Running workouts, select Miles or Kilometers.
- For Automatic Track Detection, select Miles or Meters.
Mark segments in your workout
You can use segments to track different sections of your workout. For example, in an Outdoor Run workout on a track, you could mark each lap or distance. In a 30-minute Indoor Cycle workout, you could split the session into three 10-minute segments. Here's how:
- During a workout, double-tap the screen.
- Wait for the segment summary to appear.
To see all your segments after a workout:
- On your iPhone, open the Fitness app.
- Tap Show More next to History.
- Tap the workout, then scroll down.
Because your screen locks during swimming workouts, you can't mark segments. But in Pool Swim workouts, sets are marked automatically every time you rest at the side of the pool for 10 seconds or longer. Auto Sets show up in the workout summary in the Fitness app on your iPhone.
Add a workout
You can browse and add new workout types to the Workout app.
- On your Apple Watch, open the Workout app.
- Scroll down and tap Add Workout.
- Tap the desired workout.
Choose Other when you can't find a matching workout type.
Learn how to get accurate measurements using your Apple Watch to make sure that you're earning the most from your workout.
Get reminders to start or end a workout
In watchOS 5 or later, when your Apple Watch senses that you’re working out or done working out, it taps you on the wrist and asks. Tap an option within the notification to record, end, or pause the workout, change the workout type, mute notifications for the day, or dismiss the notification. No matter when you tap, you’ll get all your workout credit from the time you started exercising. If you don’t respond to the notification or you dismiss it, your workout continues until you choose to end or pause.
How long it takes for your watch to alert you to record or stop a workout varies by workout type. Here are the workouts that your watch can give you reminders for:
- Indoor Walk
- Outdoor Walk
- Indoor Run
- Outdoor Run
- Outdoor Cycling
- Elliptical
- Rower
- Pool Swim
- Open Water Swim
To turn this setting on or off, open the Settings app on your Apple Watch, tap Workout, then go to Start Workout Reminder or End Workout Reminder.
Save power while you work out
To preserve your battery life on long walks and runs, you can use Low Power Mode. Your Apple Watch still calculates active calories, distance, pace, and elapsed time.
Turn Low Power Mode on or off:
- On your iPhone, open the Watch app.
- Tap the My Watch tab, then tap Workout.
- Turn Low Power Mode on or off.
Check your Activity history, workout history, and your awards
- On your iPhone, open the Fitness app.
- Tap your Activity progress.
- Tap the calendar icon
in the upper-right to view your Activity history.
To see your workout history or awards, tap the Summary tab, then tap Show More next to History or Awards. You can tap an item to see additional details.
Workout shares information with Activity on your Apple Watch, so that your workouts count toward your activity goals. All of your data is stored automatically in the Health app, where it can be used by third-party apps with your permission.
Do more with your workout
- Set up Fitness Focus to automatically silence calls and alerts on your Apple Watch when you begin a workout.
- Calibrate your Apple Watch to improve the accuracy of your distance, pace, and calorie measurements.
- What if you don't get credit for a workout?
- Swim with your Apple Watch.
- Run with your Apple Watch.