Learn more about the workouts you can use to track your workout with the Workout app on your Apple Watch.
- To go biking
- Functional strength training
- cooling down
Select Indoor Walk to walk on a treadmill or when walking indoors, such as on an indoor track or in a mall. To improve indoor walk pace and distance accuracy, first accumulate at least 20 minutes of outdoor walking by using the Workout app to calibrate your watch. For Apple Watch Series 1 or earlier, you must bring your iPhone for calibration.
Choose Outdoor Walk for activities like hiking on a trail or in the park. Depending on your Apple Watch, you may need to bring your iPhone to track certain metrics:
- Pace and distance: Apple Watch Series 2 or later has built-in GPS to track these metrics and provide a map of your walk in the exercise summary on your iPhone. When you have your iPhone with you, your watch uses your iPhone's GPS to conserve battery power. For the most accurate GPS, hold your iPhone in your hand or wear it on an armband or waistband. For Apple Watch Series 1 or earlier, bring your iPhone for GPS. If you decide to leave your iPhone with Apple Watch Series 1 or earlier, you can still use the watch's built-in accelerometer to track pace and distance for your workout. To improve the accuracy of these metrics, first bring your iPhone and accumulate at least 20 minutes of outdoor walking using the Workout app to calibrate your watch.
- Altitude: The Apple Watch Series 3 or newer has a built-in altimeter to track this metric. For Apple Watch Series 2 or earlier, bring your iPhone to track your altitude.
Learn how to calibrate your Apple Watch.
Choose Indoor Run if you run on a treadmill or if you run indoors. To improve indoor run pace and distance accuracy, first accumulate at least 20 minutes of outdoor running with the Workout appcalibrate your watch. For Apple Watch Series 1 or earlier, you must bring your iPhone for calibration.
Choose outdoor running for activities such as running on a track, trail, or road. Depending on your Apple Watch, you may need to bring your iPhone to track certain metrics:
- Pace and distance: Apple Watch Series 2 or later has built-in GPS to track these metrics and provide a map of your outdoor run in the workout summary on your iPhone. When you have your iPhone with you, your watch uses your iPhone's GPS to conserve battery power. For the most accurate GPS, hold your iPhone in your hand or wear it on an armband or waistband. For Apple Watch Series 1 or earlier, bring your iPhone for GPS. If you decide to leave your iPhone with Apple Watch Series 1 or earlier, you can still use the watch's built-in accelerometer to track pace and distance for your workout. To improve the accuracy of these metrics, first bring your iPhone and accumulate at least 20 minutes of running outdoors using the Workout app to calibrate your watch.
- Altitude: The Apple Watch Series 3 or newer has a built-in altimeter to track this metric. For Apple Watch Series 2 or earlier, bring your iPhone to track your altitude.
With Apple Watch, you can choose how you prepare for a long-distance run like a marathon. Check your options below:
- Low power mode turns off the always-on display and limits cellular data while walking and running.Learn more about power saving mode.
- You can sync music and podcasts directly to your Apple Watch in advance, so you can enjoy your content even when you're out of range of your iPhone.Learn how to sync content to your Apple Watch.
- Bring your iPhone with you. If you bring your iPhone, your watch can use Bluetooth for battery-intensive functions like connectivity, streaming music or podcasts, accessing Siri, and more.
- If your long-distance run is later in the day, you can conserve battery life by turning off cellular data and the Always On Display in the hours leading up to your run.Learn how to turn the mobile network on or offAndHow to manage Always On settings.
- Learn more about battery performance.
To go biking
Choose Indoor Cycle for activities like taking a spin class or riding a stationary bike. Choose Outdoor Cycle to ride a bike outside.
Depending on your Apple Watch, you may need to bring your iPhone to track certain metrics:
- Speed and distance: The Apple Watch Series 2 or newer has built-in GPS to track these metrics and provide a map of your outdoor cycle in the workout summary on your iPhone. For Apple Watch Series 1 or earlier, bring your iPhone to track your speed and distance.
- Altitude: Apple Watch Series 3 or newer has a built-in altimeter to track this metric. For Apple Watch Series 2 or earlier, bring your iPhone to track your altitude.
Choose elliptical if you use an elliptical or engage in a similar activity.
Choose Rower if you use a rowing machine or do a similar activity.
Choose Stair Stepper if you use a stepper machine.
High-Intensity Interval Training (HIIT)
Choose HIIT for cycles of intense exercise followed by shorter periods of rest or recovery. For example, you could jump rope for 45 seconds, rest for 30 seconds, and then repeat.
Some of the irregular movements in HIIT workouts can prevent a heart rate reading. If heart rate is not available, calories are still tracked using the built-in accelerometer. If you can't get a steady heart rate during HIIT training, you canConnect your Apple Watch to a Bluetooth chest strap.
Select Hiking to track pace, distance, elevation gain, and calories burned. You can see how high you've climbed in real time during your workout and the total height gain at the end of your workout.
Apple Watch Series 3 or later has a built-in altimeter to calculate and display your elevation, so you don't have to take your iPhone with you when you exercise. For Apple Watch Series 2 or earlier, bring your iPhone to track your altitude.
Choose Yoga to track all types of yoga sessions, from empowering to powerful vinyasa flows.
Functional strength training
Choose Functional Strength Training when you're performing dynamic upper, lower body, or full-body strength sequences with small equipment such as dumbbells, resistance bands, and medicine balls, or no equipment at all.
Choose Dance if you dance for fitness whether the style is Cardio Dance, Cardio Latin, Hip Hop or Bollywood.
Select Cooldown after completing another workout when you want to continue with simple movements and stretches while you recover.
Choose core training for exercises that build strength in the abdomen and back.
Choose Pilates for machine and mat Pilates exercises that strengthen the core and improve overall flexibility.
Choose Tai Chi for workouts based on this Chinese martial art, which consists of slow, meditative full-body movements.
With Apple Watch Series 2 or later, you can choose between pool swimming or open water swimming.* When your workout starts, the screen automatically locks to prevent accidental taps caused by water drops.Learn howSwim with your Apple Watch and view your workout history, including automatic rates and splits.
Here's how your Apple Watch measures each workout:
- Pool swim: When you start exercising, be sure to set the pool length accurately so your Apple Watch can measure laps and distance. GPS isn't used during a pool swim, and water can prevent a heart rate reading, but calories, laps, and distance are still tracked using the built-in accelerometer.
- Open Water Swimming: GPS only provides distance when doing a freestyle move. Water can prevent a heart rate reading, but calories are still tracked with the built-in accelerometer.
If you are a manual wheelchair user, you have the option to choose outdoor wheelchair walking pace or outdoor wheelchair running pace to mix speeds in both. If you choose one for training at or near walking pace and the other for training at or near running pace, you can track your workouts in the Activity app.
Here's how your Apple Watch measures your activity:
- Apple Watch Series 2 or later optimizes tracking for walking and running outdoor wheelchair workouts. This watch also has built-in GPS, so you don't have to take your iPhone with you.
- Apple Watch Series 1 or earlier optimizes tracking for outdoor wheelchair-based walk and run workouts. Bring your iPhone to see pace and distance.
- Both wheelchair workouts measure time, pace, distance, calories and heart rate. To track time, calories, and heart rate for workouts like handbiking and wheelchair basketball, select Other.
- Both wheelchair workouts track pushes in the activity app.
If you don't see these workout options, you may need to update your information:
- Open the Watch app on your iPhone.
- Tap the My Watch tab, then tap Health.
- Tap Health Profile.
- Tap Edit, then Wheelchair and select Yes.
- Tap Done.
For triathletes and duathletes, the Multisport workout type automatically alternates between each swim, bike, and run sequence by using the motion sensors in your Apple Watch to recognize training patterns.
Add a workout
You can search for and add new workout types in the Workout app.
- On your Apple Watch, open the Workout app.
- Scroll down and tap Add workout.
- Tap the workout you want.
Select "Other" if you cannot find a suitable training type. For all workouts, the heart rate and motion sensors work together to give you accurate credit. If you are using "Other" or any other exercise type available in the Add Exercise section, you will receive the credit equivalent to a brisk walk if those sensor readings are not available.
learn how toGet accurate measurements with your Apple Watchto ensure you get the most out of your workout.
- Work out with the workout app.
- Stay fit with the activity app.
- Learn more about the accuracy and limitations of the heart rate sensor.
- Go for a run with your Apple Watch.
* Cellular coverage on cellular models of Apple Watch may be impacted during pool swim and open water swim workouts.
Can I add workout types to Apple Watch? ›
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.How many types of workouts are on the Apple Watch? ›
The Apple Watch has 16 different workout options to choose from, from standard exercises like running and cycling to more advanced options like HIIT.What types of workouts are on Apple fitness? ›
Apple Fitness+ supports 12 workout types, including: High Intensity Interval Training (HIIT), Yoga, Core, Pilates, Strength, Treadmill (Walk or Run), Cycling, Rowing, Dance, Kickboxing, and Mindful Cooldown.What is functional workout on Apple Watch? ›
In the Workout app on Apple Watch, Functional Training is one of a number of labels that can be applied to workouts that are recorded under the "Other" activity type. The choice of label for Other workouts has no effect on how the results of the workout are calculated.Can you change workout type after on Apple Watch? ›
In watchOS 9, you can modify existing workouts and create just the workout you want. Open the Workout app on your Apple Watch. Turn the Digital Crown to the workout you want to do.Can you edit workout options on Apple Watch? ›
You can customize workouts on your Apple Watch to support your fitness goals. Modify time, calorie, and distance goals; add warmup and cooldown times; and add work and recovery intervals.What is mixed cardio vs HIIT Apple Watch? ›
Mixed cardio is a general, mixed bag cardio workout, using multiple machines. HIIT is a specific high intensity workout. Choose HIIT for cycles of intense exercise, followed by shorter periods of rest or recovery. For example, you might jump rope for 45 seconds, rest for 30 seconds, then repeat.What's the difference between functional and traditional strength training? ›
A traditional strength workout would increase a person's strength while not really affecting other systems. While a functional workout would not increase a person's strength as much and would increase their efficiency for activities faster.What is the difference between functional and traditional strength training Apple Watch? ›
Choose Functional Strength Training when performing dynamic strength sequences for the upper body, lower body or full body, using small equipment such as dumbbells, resistance bands and medicine balls, or with no equipment at all. Traditional strength training is for weightlifting type workouts.What type of exercise is weights on Apple Watch? ›
Apple Watches Series 7 can allow you to choose between Functional Strength Training for exercises that use your own body weight, or Traditional Strength Training for exercises like the bench press, deadlift and other strength training modalities.
What is a HIIT workout Apple Watch? ›
HIIT workouts on Apple Watch Workout app are really meant for Indoor use and not outdoor, which sorta makes sense really. They don't offer any structured workout guidance or timers, but instead promise better HR tracking when you are working hard and your HR is changing quickly.What counts as functional strength training? ›
Functional Strength Training Defined
Functional strength training is a form of exercise that focuses on developing strength in patterns that are used in everyday life. This type of training involves free weights, gymnastic moves, and aerobic training.
But not all functional training is strength training. The key difference between the two is functional training encompasses a whole breadth of more dynamic and full-body movements that prioritises compound movements over focussing on one muscle at a time on a machine.Is functional fitness better? ›
Functional exercises increase your overall strength. This is because most functional movement can improve your core and stability. The more stable your foundation, the stronger you are. Most exercises on machines serve a great purpose and isolate muscle groups.What activity burns the most calories on Apple Watch? ›
On average, running burns between 10.8 to 16 calories per minute and putting it at the top of the list of workouts that burn the most calories.
Change Activity Type on Android
Go to your Start tab in the app and locate the grid with 4 boxes at the bottom of the screen. Tap the Activity box and select the activity type you want to track (running, walking, cycling, hiking, etc.).
- Open the Workout app on your Apple Watch.
- Scroll all the way down to the bottom of the list.
- Tap the Add Workout button.
- If you want to try Apple's Fitness Plus audio workouts — like Time to Walk — select Audio Workout. ...
- Otherwise, scroll down through the list and select your desired activity.
On the watch go into the workout app and there is the long list of workout types,to remove the one's that you don't want,swipe left on the entry and tap the red "X" and this will remove that workout type.Can you delete workout types on Apple Watch? ›
Open the Fitness app. Next to the Workouts section, tap Show More. Swipe left on the workout you want to delete. Tap Delete.How do I change my workout settings on Apple Watch? ›
You can also open the Apple Watch app on your iPhone, tap My Watch, tap Workout, then change the workout reminder settings.
Can you set run walk intervals on Apple Watch? ›
Start a Time to Walk or Time to Run episode on your Apple Watch. On your Apple Watch, open the Workout app. Tap Fitness+ Audio Workouts. Select Time to Walk or Time to Run.Should I replace cardio with HIIT? ›
“There are a few studies that have indicated HIIT may be more beneficial than traditional low to moderate intensity cardiovascular exercise in achieving weight loss, but either option should always be used in addition to a healthy diet,” said Fayock.Is cardio or HIIT better for fat loss? ›
HIIT is anaerobic and burns more calories than cardio in half the time. Essentially HIIT is much more metabolic on the body which means it has a greater impact on fat burn in contrast to steady-state cardio.Is HIIT or low intensity cardio better for fat loss? ›
If your goal is fat loss, HIIT will be more effective. This is because HIIT is higher in intensity and therefore requires less training time, less training frequency and still burns more calories. If your goal is to get stronger, HIIT will be a better option as there is less risk of burning muscle mass.What workout to select on Apple Watch for gym? ›
- Walking. Choose Indoor Walk for walking on a treadmill or for when you're walking indoors, like on an indoor track or in a mall. ...
- Running. Choose Indoor Run for running on a treadmill or any time that you're running indoors. ...
- Cycling. ...
- Elliptical. ...
- Rower. ...
- Stair stepper. ...
- High Intensity Interval Training (HIIT) ...
- Walking lunges.
- Jump squats.
- Jumping, lunging, or stepping onto an elevated surface.
- Bodyweight squats.
- Lateral bounds (running from side to side)
- Jumping jacks.
- Movements done while balancing on one leg.
Functional training burns much more fat than steady-state cardio or bodybuilding because your whole body is moving. Incorporating multi-plane, multi-joint and multi-muscle movements means high fat-burning as well as better all-round fitness.Is functional strength or isolation training better? ›
Functional training is the most effective way for someone seeking to gain strength while increasing flexibility. The combination of muscles and multi-joint movements preformed while training functionally maximally increases the metabolism. It requires the body to work as a single unit, in the correct sequence.What is traditional strength training examples? ›
Traditional strength training involves exercises that use resistance training principles, such as dumbbell row, goblet squat, hip thrusts, bicep curls with hand weights, lateral lunge, push-up with row, and so on.What is the most functional Apple Watch? ›
The best Apple Watch is the Apple Watch Series 8 based on pricing, features, and battery life. There are other options to choose from, so we've broken down the features of each model below.
What type of activity is weights? ›
Weight lifting and similar strength training activities are examples of anaerobic exercise. Anaerobic exercise involves a short burst of intense movement, while only burning carbohydrates for energy.Can Apple Watch detect weight lifting? ›
During weightlifting workouts, using the Apple Watch app, you can find the movements and variants and then enter the weight used and the number of reps. The Apple Watch app, which doesn't need an iPhone nearby to operate, will also keep track of rest time between sets automatically.How do you tell if a workout is HIIT? ›
A HIIT workout consists of short bouts of intense work lasting anywhere from 10 to 60 seconds, followed immediately by a period of active recovery of the same length or longer. This cycle of hard work and recovery is repeated anywhere from 3 to 10 times, depending on the workout.How do I know if my workout is HIIT? ›
The way to determine if you are actually doing HIIT is if there are changes or intervals of intensity.Does HIIT mean cardio? ›
As you can tell from the name, high-intensity interval training (HIIT) is challenging. It takes your cardio workout to another level, as you push your pace out of your comfort zone. You can use HIIT with any type of cardio workout, whether it's running, using a stair climbing machine, rowing, or jumping rope.Is it better to train for strength or size? ›
Hypertrophy training and strength training are both great regimens for building muscle, but hypertrophy training is better for increasing muscle size, and strength training is best for increasing muscle strength. The right choice for you depends on your goals.Does functional training include weights? ›
Functional training utilizes a wide variety of training methods and tools that include barbells, kettlebells, dumbbells, TRX, resistance tubes and bands, cables, medicine balls, sandbags and so much more. Some tools are better at some things than others.What cardio is best for burning calories? ›
Running is the winner for most calories burned per hour. Stationary bicycling, jogging, and swimming are excellent options as well. HIIT exercises are also great for burning calories. After a HIIT workout, your body will continue to burn calories for up to 24 hours.Why is it so hard to burn calories on Apple Watch? ›
Your Apple Health profile may not be up to date.
The calorie information generated by Apple Watch is based on your latest Weight in Apple Health. Make sure your details are up to date in the "Health" app on your iPhone. We believe that Height and Age may also factor in the calculations.
Most adults do not need to eat back their exercise calories because they are doing moderate activities, like walking, biking, swimming, weight-lifting, etc. These activities do not burn enough calories to require a post-workout snack, particularly if weight-loss is the intended goal.
Can you add a workout to Apple Watch if you aren't wearing it? ›
Yes, you can using the Health app on your iPhone. Open it, tap Browse at the bottom of the screen, tap Activity, tap Workout and then tap Add Data in the top right of the screen.How do I track incline treadmill on Apple Watch? ›
Start your run. While recording your run, scroll down through all your data screens. The last screen before the music screen you will find the treadmill incline settings. Once you adjust the incline, you can scroll back to your other run screens.Can you set running intervals on Apple Watch? ›
Tap the + Add button to create an interval. Tap Work or Recovery, then select the type of interval you want. Your options will depend on your activity of choice. For example, outdoor running workouts will let you choose between open, distance, or time.Is there a hula hoop exercise on Apple Watch? ›
The Hula Hoop kcal Tracker tracks your Hula Hoop workout. Use your iPhone or your Apple Watch. The App is able to track your workout according to your body measurement. After the workout the app will write the calculated calorie into apple health in the workout area.What happens if my Apple Watch dies during a workout? ›
If your Apple Watch dies during your run, you can still save your data. When you open the Apple Watch app again (and you are near your phone), the run will be sent to your phone.Why is my Apple Watch recording my exercise when I m not exercising? ›
Check your Location Services settings: On your iPhone, go to: Settings > Privacy > Location Services: Check that Location Services (the main setting at the top) is turned on. In the list of apps beneath, check that Apple Watch Workout is set to While Using.What category is treadmill on Apple Watch? ›
Choose Indoor Walk for walking on a treadmill or for when you're walking indoors, like on an indoor track or in a mall.What is 12 3 30 workout? ›
One viral trend known as the "12-3-30" workout did just that and is soothingly straightforward: You set your treadmill to an incline of 12 and a speed of 3 miles per hour and then walk for 30 minutes.What is incline walking 12 3 30? ›
It requires a treadmill that can be set to an incline of 12 and speeds of at least 3 miles per hour. To perform the workout, start with a five to 10 minute warm-up of walking at a leisurely pace on a small incline of less than three. Next, participants walk at a pace of 3 miles per hour for 30 minutes.Can you do fartlek on Apple Watch? ›
Fartlek works with Apple Watch, allowing you to go out for a Fartlek Run without your phone if you feel like it.
What is rolling pace vs current pace? ›
Average is your average pace for all the miles you've run. Rolling is your one-mile pace taken at that moment.What type of workout is Zumba on Apple Watch? ›
It is not possible to add Zumba, specifically, as a workout type. The built-in Workout app on Apple Watch does not include Zumba as a main activity type, but workouts for activities that are not included within the main activity types can still be recorded and named using a wide choice of labelling options.What type of Exercise is weighted Hula Hoop on Apple Watch? ›
Weighted Hula-Hoops offer a low-impact cardio workout. Using one several times a week can help you burn calories, lose fat, build core strength and improve your balance and flexibility, according to Thompson, the San Diego-based trainer.Is Hula Hooping mixed cardio? ›
Hula hooping is a form of cardio exercise, also known as aerobic exercise, that gets your heart pumping. "You need to get at least 150 minutes of moderate cardiovascular exercise a week to see benefits.