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
Open the Workout app.
Find the workout that best matches what you're doing. Find out more about each workout type.
To set a goal, tap the More button set or start a custom workout. To skip setting a goal, tap the workout.
next to the workout that you want to do. You can alsoWait for the three-second countdown. To skip the countdown, tap the screen.
Do the workout. To add another type of workout without ending your session, open the Workout app, swipe right. Tap End, then tap New Workout.
Siri can also help you start a workout. Say something like "go for a five-kilometre walk".
If you have Apple Watch Ultra, you can set and start your workout with the Action button. Find out how to use the Action button on your Apple Watch Ultra.
Forgot to start your workout? Your Apple Watch can automatically detect when you start working out.
End, pause or unlock your workout
![The End, Pause and Segment options during an Indoor Run workout on Apple Watch.](https://cdsassets.apple.com/live/7WUAS350/images/apple-watch/watchos-10-series-8-workout-end-pause.png)
To end your workout, swipe right, then tap the End button
. To add or a remove a confirmation when ending a workout, open the Settings app on your Apple Watch, then tap Workout > End Workout Confirmation.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 locks automatically 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? Find out how your Apple Watch can automatically detect when you stop working out.
Track your progress
![Progress for a running workout on Apple Watch.](https://cdsassets.apple.com/live/7WUAS350/images/apple-watch/watchos-10-series-8-workout-track-progress.png)
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 kilometre, and it shows you an update on the screen. If you're cycling, your Apple Watch taps you every five miles or kilometres instead.
Customise 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 will appear 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.
Tap Include to add the metric to your Workout View. You can also tap the
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 burnt 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 Metres.
For Cycling or Walking and Running workouts, select Miles or Kilometres.
For Automatic Track Detection, select Miles or Metres.
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 of 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 is locked 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.
Find out how to get accurate measurements using your Apple Watch to make sure you're earning the most from your workout.
Get reminders to start or end a workout
![A reminder to start recording an Outdoor Run workout on Apple Watch.](https://cdsassets.apple.com/live/7WUAS350/images/apple-watch/watchos-10-series-8-workout-reminder-notification.png)
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, 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 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 top 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 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.
You can calibrate your Apple Watch to improve the accuracy of your distance, pace and calorie measurements.
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