How to Use the Workout App on Apple Watch: Complete Guide (2025)

An Apple Watch isn’t just a sleek fashion accessory; it’s a powerful fitness tracker on your wrist. Whether you’re doing an intensive HIIT session or just a casual indoor walk, the Workout app on your Apple Watch transforms each activity into a detailed performance log. When used properly, the app provides accurate stats, personalized training insights, and even coaching-style feedback powered by AI.

This guide explains how the Workout app works, its customization options, advanced features, and tips to maximize your Apple Watch fitness tracking.

What Is the Workout App on Apple Watch?

The Workout app is Apple Watch’s built-in fitness tracker that helps you start, monitor, and analyze workouts while syncing data seamlessly with the Health and Fitness app on your paired iPhone. It supports a wide range of activities, including but not limited to:

• Outdoor and indoor running
• Walking and hiking
• Cycling
• Swimming (pool and open water)
• High-intensity interval training (HIIT)
• Yoga, Pilates, and Dance
• Rowing and Elliptical
• Strength training
• Custom Workouts

Once recorded, your data integrates with the iPhone’s Health and Fitness apps, giving you an easy-to-read breakdown of progress, trends, and health insights over time.

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How to Access and Start a Workout on Apple Watch

Getting started with the Workout app is simple:

1. Open the Workout app on your Apple Watch.
2. Scroll down to choose from the available pre-added workouts.
   
3. Alternatively, if you can’t find the workout you’re looking for, scroll down to the bottom and tap the Add Workout button to choose a workout that isn’t available by default.
   
4. Once selected, tap the Play (Start) button, and the workout will begin after a 3-second timer.
5. To end the workout, simply swipe right and tap the End button.
   

Customizing Your Workouts

Personalization is key to making the most of the Workout app. You can tailor metrics, set intervals, and add pace alerts.

Change Metrics

1. If the default workout view doesn’t appeal to you, tap the Display Metric icon at the top left to change views and display metrics like pace, heart rate, or elevation.
2. Select one of the available workout views.
3. Alternatively, tap the Pen icon on a workout view to edit metrics in it.
   

The selected workout view will now appear during all your current and future workout sessions.

Create Custom Structured Intervals

1. Open the Workout app and choose a workout.
2. Tap the Timer icon at the top right corner.
3. Tap Custom.
4. Tap the + button.
   
5. Tap Add, then choose Work and Recovery Intervals.
   
6. Set the Duration.
   

Set Heart Rate Zones

1. Open the Watch app on the paired iPhone.
2. Scroll down on the My Watch tab and tap Workout.
3. Locate and tap Heart Rate Zones.
4. Choose Automatic or set the zones manually.

Add Pace Alerts

1. Open the Workout app and select the workout you want to perform.
2. Tap the Bell (Alerts) icon at the bottom right corner.
3. Tap on Pace.
4. Pick your target pace range.
   

Cycling Power Zones (Apple Watch Ultra / newer models)

1. Open the Watch app on the paired iPhone and ensure you are on the My Watch tab.
2. Scroll down and select the Workout app.
3. Locate and tap Cycling Power.
4. Now, choose Automatic or set the zones manually.
   

Warmup & Cooldown Tracking

1. Open the Workout app and select the workout you want to perform.
2. Tap the Timer icon at the top right.
3. Select Custom, and tap the + button on the subsequent screen.
   
4. Tap Warmup.
5. Set the Distance and Time.
6. Repeat the same for Cooldown tracking, and you are done.
   

Advanced Features for Serious Athletes

Even though competitors like Whoop bands are popular, Apple Watch has powerful pro-level training features:

• Heart Rate Zones & Coaching Cues: Stay in your optimal zone.
• GPS Mapping & Race Routes: Track outdoor runs and compete with past records.
• Running Form Metrics: Stride length, ground contact time, vertical oscillation.
• Haptic Alerts: Wrist taps for milestones.
• Swimming Mode: Tracks strokes, laps, SWOLF score, activates Water Lock.
• Auto-Pause: Stops tracking when you stop moving.

Tracking Multiple Activities (Multisport Workouts)

For triathlons or mixed workouts:

1. Open the Workout app and scroll down to the Multisport workout and tap on it.
2. Tap the Add button to add or remove an activity. You can add as many activities as you want.
   
3. To remove an activity, swipe left on it, then tap the Delete icon.
4. Drag and drop the activity tabs to rearrange their order.
5. Finally, scroll down and tap Start Workout.
   

Each activity is tracked separately but logged as one session.

Workout Reminders & Auto Detection

Apple Watch can auto-detect workouts and send reminders so you don’t miss tracking.

Here’s how you can enable Auto Detection and Reminder:

1. Open the Watch app on the iPhone and make sure you are on the My Watch tab.
2. Select the Workout app.
3. Toggle on Start Workout, Resume Workout, and End Workout.
4. Tap on Auto Pause, then toggle on Auto Pause in the subsequent menu.
5. Toggle on the preferred workout types.
   

Viewing, Editing & Deleting Workout Data

As your Apple Watch is a companion device to your iPhone, all the tracked data is shared with the paired iPhone. Therefore, you can view your workout data on both the watch and the iPhone, but deleting data is only possible on the iPhone. Here’s how:

On Apple Watch

When you finish, you’ll see a summary on your watch. Moreover, if you performed the multisport activity, you can check the related summary in the Activity app as well.

1. Open the Activity app and scroll down to the Today tab.
2. Tap the Multisport tab, and all the related data will appear.
   

On iPhone

1. Open the Fitness app, scroll down on the summary screen and tap See All Categories.
2. Select the workout type whose related data you want to view. We’ve selected Sessions.
3. Here, you’ll see all your recent workout data. Select one.
   
4. Next, tap Workout Details for detailed stats, maps, and trends for the related activity.
5. To delete workout data, swipe left on it and tap Delete.
   

Tips for Getting the Most Out of the Workout App

While the Workout app excels at what it’s designed to do, knowing how to make the most of it helps you get better tracking and the insights you’re looking for.

1. Set Clear Goals Before Starting: Decide whether you want to improve endurance, burn calories, or build strength. Having a clear goal allows the Workout app to provide more accurate tracking and insights.
2. Enable Voice Feedback: Turn on audio cues so your Apple Watch can update you on distance, pace, and heart rate without needing to glance at your wrist mid-workout.
3. Use Auto-Pause for Runs and Walks: If you often stop at traffic lights or take breaks during workouts, enable Auto-Pause in Settings so the Watch pauses tracking automatically.
4. Combine Workouts with the ‘Add’ Feature: If your routine involves multiple activities (like running followed by cycling), you can add workouts back-to-back for a complete session log.
5. Review Trends in the Fitness App: After your workout, check the Fitness app on your iPhone to view long-term progress, trends, and detailed charts that aren’t visible on the Watch.
6. Sync with Third-Party Apps: Connect apps like Strava, Nike Run Club, or MyFitnessPal with Health for additional insights and challenges.
7. Optimize Battery Usage: If you’re going for a long run or hike, enable Power Saving Mode to extend battery life while still tracking essential metrics.
8. Customize Display Metrics: Rearrange workout screens to show the most important data for you such as pace or heart rate zone so you don’t have to scroll through defaults.
9. Celebrate and Share Achievements: Close your activity rings, earn badges, and share your workout summaries with friends for motivation and accountability.

Safety & Wellness Features During Workouts

Apple Watch isn’t just about fitness—it safeguards your health too:

• Fall Detection: Calls emergency services if you’re immobile.
• Emergency SOS: Quick access to help.
• Heart Rate Alerts: Get notified of abnormal readings.
• Blood Oxygen Monitoring: Check oxygen levels during high-altitude or intense exercise.
• Mindfulness Reminders: Guided breathing to reduce stress.
• Noise Monitoring: Alerts you if your environment is too loud.
• Workout Recovery Tracking: See how quickly your heart recovers post-exercise.

Indoor vs. Outdoor Tracking Differences

Feature	Workouts (GPS)	Indoor Workouts (No GPS)
Distance Tracking	Uses GPS for high accuracy.	Uses accelerometer and stride calibration.
Speed/Pace	Calculated from GPS and motion sensors.	Estimated from wrist movement and cadence.
Elevation	Measured via barometric altimeter.	Not available.
Route Mapping	Full GPS route available in Fitness app.	Not recorded.
Calibration	Improves with outdoor runs	Relies on outdoor calibration

Troubleshooting Common Workout App Issues

Problem	Possible Cause	Solution
GPS not accurate	Weak signal / not calibrated	Do a 20-min outdoor run with iPhone
Heart rate not recording	Loose fit / dirty sensors	Wear snugly, clean sensors, restart
Workout didn’t save	Sync glitch	Check iCloud sync, restart, force-quit app
Battery drains too quickly	Always-On Display or full tracking enabled.	Use Low Power Mode, turn off Always-On Display during workouts.
Auto detection not working	Feature disabled in settings.	Go to Watch app > Workout > Toggle on Start/End/Resume Reminders..

Your Apple Watch, Your Personal Trainer

That’s everything you need to know about the Workout app on Apple Watch. From casual walks to triathlons, it’s designed to support every fitness journey. Whether you’re just closing rings or training competitively, mastering these features helps you perform better and build healthier habits.

Have you tried the Workout app yet? Share your favorite feature or tip in the comments below!

Read more:

• Best Apple Watch health features to upgrade your wellbeing
• How to View Weekly Activity Summary on Apple Watch and iPhone
• Workout Buddy in watchOS 26: Meet Your AI Fitness Coach on the Wrist