How to use the Workout app on Apple Watch in watchOS 9

The Workout app on Apple Watch includes a variety of activities and stats to help you reach your fitness objectives, whether you are a beginner or an experienced athlete. The software provides a variety of workout options, including swimming, jogging, and cycling.

I’ll go over the fundamentals of using the Workout app on your Apple Watch running watchOS 9 in this tutorial.

Benefits of the Workout app

  • Convenience: When you already have the app installed on your wrist, you don’t need to carry a separate device or take out your phone to begin a workout.
  • Tracking Progress: Lift your wrist to evaluate your performance and establish new goals. You might also see information about your heart rate, calories burned, journey distance, and many other things.
  • Motivation: The Workout app on your Apple Watch allows you to play music to keep yourself motivated while working out.
  • Customization: You can adjust your workouts on the app to suit your particular needs and goals.
  • Pre-defined workouts:The workout app for the Apple Watch has a number of pre-set exercises and default settings that may be used for working out, tracking your progress, and collecting data.

Types of workouts monitored on Apple Watch

The Workout app for the Apple Watch is a useful tool for keeping track of your fitness progress and sustaining motivation to achieve your fitness goals. You have access to a wide range of workout alternatives through the app, which are described below.

  • Walk
  • Run
  • Cycling
  • Elliptical
  • Rower
  • Stair
  • Stepper
  • HIIT
  • Hiking
  • Yoga
  • Functional Strength Training
  • Dance
  • Cooldown
  • Core Training
  • Pilates
  • Tai Chi
  • Swimming
  • Wheelchair
  • Multisport
  • Other

How to start a workout on Apple Watch

  1. Launch the Workout app on your Apple Watch.
  2. Scroll down and tap on a workout of your choice.
    You can use Digital Crown to scroll through the workout list.
  3. Read the instructions (if any) and tap OK.
  4. Now, the three-second countdown will start. You can skip it by simply pressing the screen.

End, pause, or lock your workout on Apple Watch

  1. Open the Workout app.
  2. Swipe right on the workout screen.
  1. Select one of the options available:
    • Lock: Prevents unintentional taps on the watch. To unlock it, you need to hold the Digital Crown until it says Unlocked. Ejecting water.
    • End: Terminates the current workout.
    • Pause: Halts the ongoing exercise. Additionally, you can also press the Digital Crown and the Side Button simultaneously to pause or resume the current workout.

Track workout progress on Apple Watch

  1. Raise your wrist during a workout session to check your progress.
  2. Once you’ve seen one Workout View, rotate the Digital Crown to see another metric.
  1. Depending on the kind of exercise, you can see the Workout Views like:

Your watch also tracks every mile or kilometre you travel and frequently updates the screen, giving you an updated record. Remember that the watch tracks your location every five miles or kilometres when you use the Cycling mode.

How to customize a workout on Apple Watch

  1. Launch the Workout app.
  2. Tap the More icon (three dots) icon next to the workout you need to customize.
  3. Scroll down and select Create Workout.

4. Pick Custom from the available options.

5. Tap Warmup → Select a Goal from below:

  • Time
  • Distance
  • Open
  • Skip

6. Select +Add button.

7. Choose from Work or Recovery → Select a Goal Type.

8. Tap Cooldown → Pick a Goal.

9. Choose Custom Title to give your workout a name → Hit Create Workout.

Change metrics for each workout

  1. Head to the Workout app.
  2. Select the More icon (three dots) next to the desired workout.
  3. Choose the Edit button (pencil icon) next to the desired goal.

4. Tap Workout Views.

5. Select Edit Views.

6. Choose the Edit button (pencil icon) next to a metric.

7. Tap the pencil icon on a metric → Alter the existing details.

8. Once completed, hit the Done button.

According to the kind of workout, you can incorporate the stats listed below.

  • Heart Rate
  • Power
  • Segments
  • Splits
  • Elevation
  • Pace
  • Cadence
  • Distance
  • Duration
  • Vertical Oscillation
  • Running Stride Length
  • Ground Contact Time

In order to change the order, you can also scroll down to the bottom and hit Reorder → Touch and hold the Change Order button (three lines icon) → Select Done.

Change measurement units of energy burned and distance

  1. Press Digital Crown to wake your Apple Watch.
  2. Open the Settings app → Tap Workout.

3.Scroll down and select Units of Measure.

4. The measures for the units are described below:

  • Energy Units: Calories, Kilocalories, or Kilojoules.
  • Pool Length Units: Yards or Meters.
  • Cycling or Walking and Running workouts: Miles or Kilometers.

Mark segments in your workout

Marking a portion of your workout allows you to track a particular section of it. For instance, you could begin a one-hour hiking excursion and then break it up into three 20-minute sessions.

  1. Double-tap the screen while doing a workout.
  2. Your segment summary will be displayed in a while.

To view the segment history once you complete the workout, you can follow the steps below:

  1. Launch the Fitness app on your iPhone.
  2. Choose Show More next to the Workouts section.
  3. Select the desired workout and scroll down to find the segmented data.

Note: You cannot mark segments while swimming since the screen is locked. In contrast, whenever you stop for a break at the edge of the pool for 10 seconds or longer during a pool swim session, sets are automatically logged. Auto Sets are visible in the iPhone’s Fitness app’s activity report.

Add a workout to Apple Watch

  1. Open the Workout app.
  2. Scroll down and select Add Workout.
  3. Tap on a workout from the list to choose it.
    You can use Digital Crown to scroll through the list.

How to get reminders to start a workout on Apple Watch

  1. Press the Digital Crown to wake up your Apple Watch.
  2. Head to the Settings app.
  3. Select Workout.
  4. Toggle on the button next to Start Workout Reminder.

Now that watchOS 5 is available, your Apple Watch can recognise when you are exercising and suggest that you log it on the Workout app. It’s important to realise that this feature will only work if you wear the watch while working out. We have a guide on using the auto workout detection feature on your Apple Watch if you’d want to learn more.

How to turn on focus on Apple Watch

Apple Watch automatically silences the calls and alerts when you’re using Focus mode for fitness. To enable it, you can follow the steps beneath.

  1. Head to Settings app.
  2. Scroll down and select Focus.

4. Choose Fitness from the list.

5. Toggle on the button next to When starting a workout.

How to turn on Low Power Mode for workouts

Your watch’s battery life can be increased by using the Low Power Mode option. Even with this mode turned on, your wearable will still track and record data such as distance, active calories, pace, and elapsed time.

To automatically activate Low Power Mode when working out, take the steps below.

  1. Navigate to the Watch app on your iPhone.
  2. Tap on the My Watch tab → Head to Workout → Toggle on the button next to Low Power Mode.

How to check your activity history or awards on Apple Watch

It’s simple to check your activity history; just adhere to the instructions listed below.

  1. Navigate to the Fitness app on your iPhone.
  2. Select Activity history → Choose the Calendar icon at the top right.

To view your workout history or awards, you need to go to the Summary tab → Select Show More next to Workouts or Awards. Additionally, you can also select any item to view additional details.

How to track a workout on Apple Watch

To ensure that your exercise counts towards your activity objectives, keep in mind that the Activity app on your Apple Watch receives a copy of your workout data. You may use this app to track your daily workout data. The information that is automatically kept in the Health app may be accessed by third-party programmes if you give them permission.

How to delete an Apple Watch workout

It’s crucial to routinely delete previous workouts to keep your watch operating properly and guarantee that you have accurate data for your current workouts. By following the steps in our post, you may easily erase exercises from your Apple Watch that you don’t want to keep.


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