Start a workout
You can use the steps below to start a workout, or you can ask Siri. For example, say "Hey Siri, start a 30 minute indoor run."
- Open the Workout app.
- Scroll to your workout, then tap it. You can choose one of these options:
- Outdoor Run
- Outdoor Walk
- Outdoor Cycle
- Indoor Run
- Indoor Walk
- Indoor Cycle
- Stair Stepper
- Swipe left or right to set a calorie, distance, or time goal. To change between miles or kilometers, firmly press the distance goal screen. To work out without setting a goal, choose Open.
- When you're ready, tap Start. You’ll get a three-second countdown. To skip the countdown, tap the screen.
Your Apple Watch will alert you when you reach your goal, and give you progress updates during your workout. When you run or walk, your Apple Watch will tap you every mile or kilometer, and you'll see an update on the screen. If you're cycling, your Apple Watch will tap you every five miles or kilometers and you'll see an update.
Workout also shares information with Activity on your Apple Watch, so that your workouts count towards your activity goals.
Customize your workout
While you work out, you can choose what you want to see on your Apple Watch:
- Tap the time metric (top-right corner) to change between time of day and elapsed time. For outdoor and indoor walking and running, you can also see your pace. For outdoor cycling, you can also see your speed.
- Swipe the primary metric to change between elapsed time, active calories, total calories, and heart rate. For outdoor and indoor walking and running, you can also see pace and distance. For outdoor cycling, you can also see speed and distance.
After you set your metrics, your Apple Watch will use them as the default for that activity. As you work out, the goal ring will show your progress. If you want to see your distance, calorie, or time goal numerically instead of as a progress ring, open the Watch app on your iPhone, select Workout, and turn on Show Goal Metric.
To preserve your battery life on long walks and runs, turn on Power Saving Mode. Open the Watch app on iPhone, tap Workout, then tap Power Saving Mode. The heart rate sensor will turn off, but your Apple Watch will still calculate active calories, distance, pace, and elapsed time.
Switch between miles and kilometers
When you start a new cycling, walking, or running workout, firmly press the distance goal screen and choose MI or KM. You can also select miles or kilometers in the Health app on your iPhone. Open the Health app, tap the Health Data tab, then tap Fitness > Cycling Distance or Walking + Running Distance > Unit.
After you choose miles or kilometers, the Health, Activity, and Workout apps will automatically use that setting as the default. If you prefer miles for walking and running, and kilometers for cycling, the apps will remember your settings for each activity.
End or pause your workout
To see your complete Activity history, your workouts, and your Achievements, open the Activity app on your iPhone. 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.
Lock your Apple Watch while you work out
You can lock your Apple Watch screen, so nothing can accidentally tap the screen, change your metrics, or end your workout. Just firmly press the display and tap Lock.
When you want to end your workout or make changes, firmly press the display again and tap Unlock.
Get the best measurement
Your Apple Watch will estimate your measurements during workouts based on the information that you entered during setup, but you can also further improve its accuracy using these tips:
- Wear your Apple Watch regularly to improve the accuracy of the Activity and Workout apps.
- Choose the workout that best matches what you’re doing. For example, if you're running on a treadmill, choose Indoor Run.
- For GPS accuracy when you walk, run, or cycle outdoors, select the appropriate Workout and bring your iPhone. For indoor and outdoor walking and running, this will also help calibrate the accelerometer in Apple Watch for times when you don’t have GPS.
- To get the most accurate heart rate measurement when you use Workout, make sure your Apple Watch fitssnugly on top of your wrist. The heart rate sensor should stay close to your skin.
- You can also use another heart rate monitoring device, such as a chest strap. Learn how to pair a heart rate monitor with your Apple Watch.
-thanks to our friends at Apple