Work out with your Apple Watch

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


Starting an Indoor Run with an open 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 ... icon next to the workout that you want to do. To skip setting a goal, tap the workout. 
  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 plus icon

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

Forget to start your workout? When your Apple Watch senses that you’re working out, it taps you on the wrist and asks. Tap the notification to start the Workout app. No matter when you tap, you’ll get all your workout credit from the time you started exercising.


Option to Lock, End, Pause, or add a new workout.

End or pause your workout

To end your workout, swipe right, then tap the X button. Forget to end your workout? Your Apple Watch taps you on the wrist and asks if you're done. 

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.

You can set indoor and outdoor running workouts to automatically pause when you stop moving. On your iPhone, open the Apple Watch app, tap the My Watch tab, then tap Workout > Running Auto Pause. 


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 Apple Watch app. 
  2. Tap the My Watch tab, then tap Workout > Workout View. 
  3. Tap Multiple Metric or Single Metric. 
    • If you choose Multiple Metric, you can choose up to five metrics for each workout. Tap a type of workout, then tap Edit. Add or delete metrics, or touch and hold the accordion icon to change the order. 
    • If you choose Single Metric, you can turn the Digital Crown to scroll through all the metrics during a workout.

Choose between different measurements for energy burned and distance

  • To switch between calories and kilojoules, firmly press the calorie goal screen.
  • To switch between miles or kilometers, firmly press the distance goal screen.
  • To switch between yards or meters while swimming,2 firmly press the distance goal screen or the pool length screen.

View metrics just for running

  • Pace Alert lets you choose a target pace for your run and your watch will alert you when you're ahead or behind. To set a pace alert, open the Workout app, then tap the ... icon next to Outdoor Run. Tap Pace Alert, set your pace, then select Average or Rolling.
  • Rolling Mile is a metric that shows your pace for the mile distance that is directly behind you.
  • Cadence is a metric that shows you your steps per minute.

You need to set up multiple metrics to see Rolling Mile and Cadence.

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 Activity app.  
  2. Tap the Workouts tab.  
  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 Activity app on your iPhone.

Name your workout

After you use the Other workout, you can choose a name for your workout. This can help you track workouts like dance or strength training.

  1. On your Apple Watch, open the Workout app. 
  2. Tap Other.
  3. Complete your workout.
  4. When you’re done, swipe right, then tap End.
  5. Tap Name Workout.
    Option to Name Workout on the summary screen.
  6. Tap the type of workout, then tap Save. 

 

Lock or unlock the watch face

  1. To lock the screen to prevent accidental taps, swipe right, then tap the water drop icon.
  2. To unlock the screen, turn the Digital Crown.

Learn how to pause or end a swimming workout

Save power while you work out

To preserve your battery life on long walks and runs, you can turn off the heart rate sensor. Your Apple Watch still calculates active calories, distance, pace, and elapsed time.

Here's how to turn Power Saving Mode on or off:  

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


Workout history for June 2018.

Check your workout history, Activity history, and your achievements

  1. On your iPhone, open the Activity app.
  2. To see details for your workouts, tap the Workout tab, then tap an item. 

Workout shares information with Activity on your Apple Watch, so that your workouts count toward your activity goals. All of your data will be stored automatically in the Health app, where it can be used by third-party apps with your permission. 

Do more with your workout

  1. You can switch between miles or kilometers for cycling, walking, running, or wheelchair workouts. And you can choose between yards and meters for swimming workouts. 
  2. Apple Watch Series 1 and Apple Watch (1st generation) aren't suitable for swimming. Learn about water resistance on your Apple Watch

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