Start a workout on Apple Watch
The Workout app offers a variety of fitness options—from cardio-focused workouts such as High Intensity Interval Training (HIIT), Outdoor Run, and Outdoor Cycle, to strength-based workouts like Functional Strength Training, Core Training, and Kickboxing. During your workout, you can pause and resume, mark segments, start a Check-In, and more.
If you specified that you use a wheelchair, you can start an outdoor push workout in the Workout app. Your Apple Watch tracks pushes instead of steps, and you can choose walking pace or running pace.
Siri: Ask Siri something like, “Start a 30-minute outdoor run.”
Start a workout
Go to the Workout app
on your Apple Watch.
Turn the Digital Crown to the workout you want to do.
To view all workouts, scroll down, then tap
at the bottom of the workout list.
When you’re ready to start your workout, tap
.
Tip: You can also tap the center of the screen to quickly start your workout. And on Apple Watch Ultra models, you can start a workout with the Action button. See Customize the Action button.
As you use the app and choose workouts, the order of workouts reflects your preferences.
Tip: You can add a workout widget to your Smart Stack that shows your three most recent workout types. See Use the Smart Stack to show timely widgets.
For more information about the types of workouts you can do with Apple Watch, see the Apple Support article Workout types on Apple Watch.
Start an outdoor push workout
If you specified that you use a wheelchair, you can start an outdoor push workout in the Workout app. Your Apple Watch tracks pushes instead of steps, and you can choose walking pace or running pace. See Track daily activity with Apple Watch.
Go to the Workout app
on your Apple Watch.
Turn the Digital Crown to Outdoor Push Running Pace or Outdoor Push Walking Pace.
When you’re ready to start your workout, tap
.
Conserve power during workouts
When you start an Extended Workout, Low Power Mode is turned on. Depending on the workout type, certain workout metrics are unavailable. You can also start a Max Extended Workout for Outdoor Walk, Outdoor Run, and Hiking workouts. Certain metrics and splits are unavailable during a Max Extended Workout.
Go to the Workout app
on your Apple Watch.
Turn the Digital Crown to the workout you want to do.
Tap
, tap Extended, then tap Extended Workout or Max Extended Workout (if available).
You can also automatically turn on Low Power Mode for all workouts. Go to the Settings app, tap Workout, then turn on Low Power Mode.
During workouts, Low Power Mode turns off certain features, such as Always On Display, background heart rate and blood oxygen measurements, and heart rate notifications. Other notifications may be delayed, emergency alerts may not arrive, and certain cellular and Wi-Fi connections are limited. Cellular is turned off until you require it—when you stream music or send a message, for example. For more information about the effects of Low Power Mode, see the Apple Support article Use Low Power Mode on your Apple Watch.
Use the workout controls
Go to the Workout app
on your Apple Watch.
Swipe right, then do any of the following:
Pause the workout: Tap Pause.
Tip: To pause the workout at any time, press the side button and the Digital Crown at the same time.
Add a workout: Tap New, tap a workout type, then tap Quick Start, or select a custom workout.
Mark a segment: Tap Segment. You can also double-tap the display.
Stop viewing the workout on your iPhone: Tap Stop. To resume viewing on iPhone, tap View.
Mute Workout Buddy*: Tap Mute. To learn more, see Set Up Workout Buddy.
Start a Check In: Tap Check In, then follow the onscreen instructions. To learn more, see Start a Check In from Workout.
End the workout: Tap End. Turn the Digital Crown to rate your effort and view the workout summary, then tap
at the top.
Check your progress during a workout
Go to the Workout app
Do any of the following:
See your workout stats: Raise your wrist to see your workout stats, including your goal completion ring, elapsed time, average pace, distance covered, calories burned, and heart rate.
Note: There’s no goal ring if you haven’t set a goal.
Switch workout views: Turn the Digital Crown.
To change the workout views you want to see during a workout, see Customize workout views.
You can also receive voice feedback for key alerts and progress against your Activity rings. To turn Voice Feedback on or off, go to the Settings app on your Apple Watch, tap Workout, then tap Voice Feedback.
Rate your effort
After completing a cardio-focused workout, you can adjust estimated ratings of how hard you exercised. Your heart rate, VO2 max, and personal data like age, height, and weight are factored into each rating.
Go to the Workout app
on your Apple Watch.
When you’re finished with your workout, swipe right, then tap End.
Turn the Digital Crown to indicate your effort, then tap
.
Note: To change your rating, turn the Digital Crown to scroll through the workout summary, tap Effort, then make a change.
When you’re finished, tap
To edit your effort rating on iPhone, go to the Fitness app on your iPhone, tap Sessions, tap a workout, tap Effort, drag the slider to change your rating, then tap Update.