Work out with your Apple Watch

The Workout app gives you progress updates during your workout and lets you know when you reach your goal.

     
     Workout options

Start a workout

Siri can help you start a workout. Say something like "go for a 5-mile walk." Or just use the app:

  1. Open the Workout app, then find the workout that best matches what you're doing. If you don't see your workout, use Other.  
  2. To start, tap the workout. To set a goal before starting, tap dots icon. Want to change the calorie or distance metric?
  3. Wait for the three-second countdown. To skip the countdown, tap the screen.
  4. To add another type of workout without ending your session, swipe right, then tap Plus icon
  5. To control music, swipe left.
  6. When you're done working out, swipe right, then tap X icon.

Learn more about each type of workout, including swim and wheelchair workouts.


.80 MI workout     

Check your progress

To check your progress during your 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.


     Outdoor Walk options

End, pause, or lock a workout

To pause a workout, press both the Digital Crown and the side button at the same time. To resume, press both buttons again. Or swipe right to see the options to end, pause, or lock your screen. To unlock the screen, turn the Digital Crown. Learn how to pause or end a swimming workout

You can also 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. 

Customize your workout

Your Apple Watch lets you change which statistics you see while you work out, so you can choose how to measure your progress. 

Choose the metrics for each workout

You can choose between multiple metrics or a single metric:

  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 Drag and drop 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.

Workout View screen


     Cal or KJ options

Change the distance and calorie metrics

When you set your goal before a workout, you can change the metrics:1

  • 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.

You can also change your metrics on your iPhone:

  1. Open the Health app, tap the Health Data tab, then tap Activity. 
  2. Choose a workout, then tap unit. After you choose, the Health, Activity, and Workout apps will all use that setting.

Name your workout

After you use the Other workout, you can choose a name for your workout. 

  1. Start a workout and choose Other.
  2. When you’re done, swipe right, then tap End.
  3. Tap Name Workout.
  4. Tap the type of workout, then tap Save. 

Mark segments in your workout

To mark a segment in your workout, double-tap the screen, then wait for the segment summary to appear. 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.

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. 

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 will still calculate active calories, distance, pace, and elapsed time.

To turn on Power Saving Mode:  

  1. On your iPhone, open the Apple Watch app, then tap the My Watch tab.
  2. Tap Workout > Power Saving Mode. 

Check your workout history

To see your complete Activity history, your workouts, and your achievements, open the Activity app on your iPhone. You can also 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 also be stored automatically in the Health app, where it can be used by third-party apps with your permission.

Get the best measurement

Your Apple Watch estimates your measurements during workouts based on the information that you entered during setup. Learn how to update your personal information.  

You can also use these tips to improve the accuracy of your Apple Watch.

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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