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Want to get the most out of your workouts? The Workout app on your Apple Watch can help. From setting and tracking workout goals to using a shortcut to quickly pause your workouts, you’ll find plenty of Apple Watch workout tips and tricks here.
Customize training views
You can switch between multiple views during a workout by sliding your finger up and down on the screen or by scrolling the Digital Crown. Different training types use different views by default. For example, during a run, you’ll see a Heart Rate Zones view. And during a hike, you’ll see an elevation graph to show the altitude gained.
You can add different views to any workout of your choice and change the information displayed on these different screens.
To do this, launch the Workout app, then tap the ellipsis icon “…” next to the activity you want to edit. From here, tap the “Pen” icon next to the training target you’ll be using, followed by the “Training Views” button.
Then tap “Edit Views” to see the different training views available. On the next screen, tap the “Pen” icon in a training view to swap metrics like max heart rate or active energy burned.
Scroll down to see other training views, then tap the “Include” button to toggle the view on and off. You can tap the “Reorder” button at the bottom of the screen and drag the screens to reorder them.
You can’t edit these training views while your workout is running, so make sure you’re happy with what you see before you set off for a long walk or gym session.
Set Training Goals
An “open goal” is the most common type of workout and allows you to run, walk, or workout for as long as you like until you manually end the workout. But if you prefer to work towards a specific goal, you can start goal-oriented training instead.
To do this, tap the ellipses “…” next to the workout activity you are about to do. Depending on the type of workout, you will have a few different options available. These include time, distance, calories (or kilojoules), and custom.
You can also choose “Create Training” and add your own metrics.
Some workouts like Outdoor Run have preset goals like “8x400m reps” or “Pacer”. Tap the “Pen” icon next to a goal to customize it to your liking.
Use (or disable) auto-pause for running and cycling
If you want your workout to automatically pause when you do, you can enable this setting by launching the Watch app on your iPhone and tapping “Workout” followed by the “Auto Pause” button.
This setting can be enabled for Outdoor Running and Cycling and is especially useful for preserving your best times when training in urban environments (for example, where you have to wait for traffic lights to change).
Quickly pause a workout with a shortcut (or disable it)
By default, you can press the Digital Crown and Side Button on your Apple Watch during a workout to pause. You should feel a haptic touch on your wrist to indicate that the training has stopped. Then he presses it again to resume.
It’s easy to accidentally activate this shortcut, especially when wearing gloves or lifting straps. This can cause you to miss half of your workout, which is frustrating.
The good news is that you can disable this shortcut. Head over to the Watch app on your iPhone, then tap “Workout” and turn off “Tap to Pause” to disable the shortcut.
In the future, you’ll need to pause your workout by swiping right on your watch and then tapping the “Pause” button. Interestingly, this is the same shortcut used to take a screenshot on the Apple Watch.
Use Water Lock to prevent accidental touches
Water Lock is not just for swimming or showering. The screen lock feature on your Apple Watch can help prevent accidental touches in any type of workout. It’s especially useful when running in the rain or sweating buckets in a wet gym.
You can access Water Lock by swiping right on the training screen and tapping the blue “Lock” button. To get out of Water Lock, press and hold the Digital Crown (watchOS 9 or later) or turn the Digital Crown in any direction (watchOS 8 or earlier).
Stop your watch from bothering you for finishing a workout
It can be easy to forget you have a workout running, which is where the “Workout End Reminder” feature comes in most handy. But some types of training can mistakenly nag you about finishing your workout too often.
For example, you can get reminders when navigating particularly challenging terrain when walking, where you need to go slow and watch your every step.
To disable the feature, launch the Watch app on your iPhone, tap “Training” and turn off “End Training Reminder”. You can also disable “Start Workout Reminder,” which may ask you to record a walk when your Apple Watch detects that you’ve been moving at a fast pace.
Set custom heart rate zones
Heart rate zones have been added in watchOS 9 to help measure exercise intensity by measuring how long you’ve spent in each zone. Your Apple Watch will automatically calculate these zones using custom values like your maximum heart rate and average resting heart rate (updated on the first of every month).
That means you don’t need to change any of this if you don’t want to. However, if you prefer to push yourself harder on your runs, you can adjust the zones manually using the Watch app under Training > Heart Rate Zones.
Most users should probably let Apple handle this unless they have particular goals in mind.
Name an exercise playlist
You can designate a playlist to start playing every time you start a workout, assuming you’re not already listening to music or other media. You can set the playlist by going to the Watch app on your iPhone and selecting a playlist by tapping “Workout Playlist”.
If you want to link a playlist to a particular workout type, you’ll need to use the Shortcuts app on your iPhone.
Launch Shortcuts, then tap the “Automation” tab, followed by the “+” icon. Next, tap the “Create Personal Automation” button. Select “Apple Watch Workout” as the trigger, choose your “Workout Type” and make sure “Starts” is enabled.
Add the “Play Music” action and select a playlist from your library. You can also choose a “Radio” station or select a particular album.
Finally, disable the “Ask before running” option, then hit “Done” to save your automation.
Hide notifications and change faces with focus
It’s easy to use focus modes to hide notifications and other distractions while you exercise. There’s an out-of-the-box Fitness Focus available in Settings > Focus on your iPhone.
Simply tap “+” and choose “Fitness” from the list, followed by “Customize Focus” on the screen that appears. This will add a trigger to switch to Fitness Focus every time you start a workout on your watch.
You can whitelist certain apps or contacts to continue receiving notifications during a workout. Any notifications you receive will be delivered in a summary when your training is complete.
You can also use Focus to change the watch face every time you start a workout. Go to Settings > Focus > Fitness on your iPhone and use the “Choose” button in the “Customize Screens” section further down the page.
You can also choose a lock screen and home screen combination here, allowing you to change which widgets appear on your iPhone’s lock screen while you exercise.
Hide workouts you don’t use (or add new ones)
Accidentally tapping the wrong workout type can be annoying as you’ll have to end the workout and start another. Additionally, recording the wrong workout type can result in inaccurate tracking. There’s a simple solution: remove the workout types you never use from your watch.
Open the exercise list and scroll through the list of exercise types until you find one you want to get rid of. Now swipe left and tap the “X” button to remove it from the list.
You can add it back or find other workout types using the “Add workout” button at the bottom of the list. Many of these are simply labels for different types of workouts. Hiking, for example, is a tag for Outdoor Walk, but it includes different training views (including a graph for elevation gain) by default.
Even More Apple Watch Tips
Your Apple Watch can do much more than track your exercise. For example, it’s a useful tool for hiking and great for tracking heart health.
Check out our Apple Watch SE (2022) review and our Apple Watch Series 8 review. Or find out what’s so great about the Apple Watch Ultra.
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