Use the Workout app on your Apple Watch

Get progress updates while you work out and know when you reach your goal.

Start a workout

  1. Open the Workout app. 
  2. Find the workout that best matches what you're doing. Learn more about each workout type
  3. To set a goal, tap the More button the ... icon next to the workout that you want to do. To skip setting a goal, tap the workout.
    The Pilates workout option in the Workout app on Apple Watch.
  4. Wait for the three-second countdown. To skip the countdown, tap the screen.
  5. Work out. To add another type of workout without ending your session, open the Workout app, swipe right, then tap the New button the plus icon.

Siri can also help you start a workout. Say something like "go for a five-mile walk."

Forget to start your workout? Your Apple Watch can automatically detect when you start working out.

The Lock, New, End, and Pause options during an Indoor Run workout on Apple Watch.

End, pause, or lock your workout

  • To end your workout, swipe right, then tap the End button the X button.
  • To pause a workout, swipe right, then tap the Pause button 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.
  • To lock the screen to prevent accidental taps, swipe right, then tap the Lock button . To unlock the screen, turn 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.

Progress for a running workout. 

Track your progress

To see how you're doing during a workout, raise your wrist. Then turn the Digital Crown to highlight the metric that's most important to you. 

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.

Workout View screen on iPhone. 

Change the metrics for each workout

  1. On your iPhone, open the Watch app. 
  2. Tap the My Watch tab, then tap Workout > Workout View.
  3. Select a workout, then tap Edit.
  4. Change which metrics you want to include:
    • To remove a metric, tap the minus button  next to it, then tap Remove.
    • To add a metric, tap the plus sign  next to it.

You can choose up to five metrics for each workout. You can also touch and hold the Change Order button the accordion icon to change the order.

Choose between different measurements for energy burned and distance

  1. On your Apple Watch, open the Settings app.
  2. Tap Workout, then tap Units of Measure.
  3. 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.

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:

  1. During a workout, double-tap the screen.
  2. Wait for the segment summary to appear. 
    First segment at 9 minutes and 3 seconds

To see all your segments after a workout:

  1. On your iPhone, open the Fitness app.  
  2. Tap Show More next to Workouts.  
  3. 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.

  1. On your Apple Watch, open the Workout app.
  2. Scroll down and tap Add Workout.
  3. 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.

A notification to start an Indoor Run on an Apple Watch. 

Get reminders to start a workout

In watchOS 5 or later, when your Apple Watch senses that you’re working out, it taps you on the wrist and asks. Tap an option within the notification to record 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.

How long it takes for your watch to alert you to record 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. 

Get reminders to end your workout

In watchOS 5 or later, when your Apple Watch senses that you're done working out, it taps you on the wrist and asks. Tap the notification to end or pause the workout, or dismiss the notification and keep working out. 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 notice that you've stopped varies by workout type.

To turn this setting on or off, open the Settings app on your Apple Watch, tap Workout, then go to End Workout Reminder.

Turn on Focus

If you set up Focus for Fitness, you can automatically silence calls and alerts on your Apple Watch when you begin a workout.

  1. Open the Settings app on your Apple Watch.
  2. Tap Focus, then tap Fitness.
  3. Turn on When starting a workout.

When your workout ends, your watch will receive calls and alerts again.

Save power while you work out

To preserve your battery life on long walks and runs, you can use Power Saving Mode to turn off the Always On display, the heart rate sensor, and cellular data. Your Apple Watch still calculates active calories, distance, pace, and elapsed time.

Turn Power Saving Mode on or off:  

  1. On your iPhone, open the Watch app. 
  2. Tap the My Watch tab, then tap Workout.
  3. Turn Power Saving Mode on or off. 

Workout history for September 2021.

Check your Activity history, workout history, and your awards

  1. On your iPhone, open the Fitness app.
  2. Tap your Activity progress.
  3. 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 Workouts 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

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