Start a workout on Apple Watch
Start a workout
Open the Workout app
on your Apple Watch.Turn the Digital Crown to the workout you want to do.
Tap Add Workout at the bottom of the screen for sessions like kickboxing or surfing.
When you’re ready to go, tap the workout.
As you use the app and choose workouts, the order of workouts reflects your preferences.
For more information about the types of workouts you can do with Apple Watch, see the Apple Support article About Workout Types.
Siri: Say something like:
“Start a 30-minute run”
“Go for a 5-mile walk”
“Start a 300-calorie bike ride”
Set a pace for an outdoor run workout
Choose a target pace for an outdoor run, and your Apple Watch shows if you’re ahead or behind that pace.
Open the Workout app
on your Apple Watch.Turn the Digital Crown to scroll to Outdoor Run, then tap
.Tap Create Workout, then tap Pacer.
Adjust the distance—5 miles, for example—then tap Next.
Adjust the target time for running that distance, then tap Done.
During your run, your Apple Watch shows your average pace and your current pace, and a graph shows whether you are ahead or behind your chosen pace.
Your Apple Watch remembers your target pace across workouts. To change it, choose Outdoor Run, tap , tap 
in the Pacer tile, tap Distance • Time, then edit the distance and time.
Use Race Route to race your last or best time
When running or cycling a route you do often, you can race against your last or best time. Routes are automatically generated and are available to you after you’ve repeated the same route with little to no deviation at least two or more times.
Open the Workout app
on your Apple Watch.Tap
next to an Outdoor Run or Outdoor Cycle workout.Tap the Race Route tile, then select Last or Personal Best.
During the workout, your Apple Watch shows how far ahead or behind you are compared to the route you’re racing as well as the remaining distance. If you deviate from the route, “Proceed To Route” appears on the screen until you return to the original route.
Available Race Routes appear as a suggested workout when you’re close to the starting point of a route you’ve previously run. You can view all available routes by tapping Suggested, then selecting Route.
Combine multiple activities in a single workout
Open the Workout app
on your Apple Watch.Begin your first workout—an outdoor run, for example.
When you’re ready to start a different activity—like an outdoor bike ride—swipe right, tap
, then choose the workout.When you finish all your activities, swipe right, then tap End.
Turn the Digital Crown to scroll through the results summary.
Scroll to the bottom and tap Done to save the workout.
Tip: When you do an outdoor workout, you can leave your iPhone at home—the built-in GPS gives you accurate distance measurements.
Create a Multisport workout
In a Multisport workout, you can combine running, cycling, and swimming workouts and your Apple Watch automatically recognizes when you’ve switched between them.
Open the Workout app
on your Apple Watch.Do one of the following:
If this is your first multisport workout: Tap the Multisport workout, then tap Create Workout.
If you’ve done a multisport workout previously: Tap
, then tap Create Workout.
Tap Add, then tap an activity—Outdoor Run, for example.
Continue adding activities by tapping Add for each activity.
When you’ve added all the activities, tap each one to configure the alerts you receive, and the order of that activity.
You can also drag activities to reorder them.
Tap Workout Views to choose the metrics you see for each activity.
Tap Untitled under Custom Title, then enter a name for your workout.
Tap Transitions to choose automatic or manual transitions between each activity.
Tap Create Workout to save the workout.
When you’re ready to begin a multisport workout, open the Workout app, scroll to the Multisport workout, tap
, then tap a workout.
To delete a Multisport workout, tap in the Multisport workout tile, tap next to the workout you want to delete, scroll down, tap Delete Workout, then tap Delete.
Adjust Apple Watch during a workout
Your Apple Watch can be an active partner even during your workout. While working out you can do the following:
Check your progress: Raise your wrist to see your workout stats, including your goal completion ring, elapsed time, average pace, distance covered, calories burned, and heart rate. (There’s no goal ring if you haven’t set a goal.) Turn the Digital Crown to see additional Workout Views, which can include Segment, Power, and Elevation. You can also receive voice feedback for key alerts and progress against your Activity rings. To turn Voice Feedback on or off, open the Settings app
on your Apple Watch, tap Workouts, then tap Voice Feedback.Pause and resume the workout: To pause the workout at any time, press the side button and the Digital Crown at the same time. For all workouts except swimming workouts you can also swipe right on the workout screen, then tap Pause. To continue, tap Resume.
Mark a segment of your workout: Double-tap the display to indicate a segment of your workout. You briefly see the stats for that segment. To see all your segment stats after the workout, open the Fitness app on your iPhone, tap Workouts, tap the workout, then scroll down.
Rock out while you work out: During a workout, swipe left to the Now Playing screen to choose music and control the volume on your Bluetooth headphones. To choose a playlist that plays automatically when you begin a workout, open the Apple Watch app on your iPhone, then tap My Watch. Tap Workout, tap Workout Playlist, then choose a playlist. See Add a workout playlist to Apple Watch.
Note: Music or other audio you’re already listening to when you begin your workout continues to play.
For more information, see the Apple Support article Work out with your Apple Watch.
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