Custom workout on the Apple Watch: create your own interval training

Customize your workout on the Apple Watch

On the Apple Watch you can do workouts based on time, distance or kilocalories. You can also choose an open goal, where you can start exercising immediately. But as a novice runner, walker or cyclist, you may want to take it a little more slowly and alternate a few minutes of strenuous exercise with some gentle recovery. Which can! By creating a custom workout, you determine your own schedule.

Create a custom workout

First of all, you decide which workout you want to do. Will it be walking, cycling or running? In fact, you can create a customized workout for any cardio sport, giving you the option to alternate between light and heavy exercise. You need watchOS 9 or newer for this. In previous watchOS versions you cannot create workout plans.

1. Open the Workout app on your Apple Watch.
2. Choose the sport you want to practice, for example walking.
3. Tap the three dots.
4. Scroll down until you see Create workout and tap it.

5. You can now create a custom workout. In the example we choose 4 minutes of effort, followed by 1 minute of recovery.
6. Indicate whether you want to do a warm-up.
7. Tap the purple Add button to add a new segment.
8. Choose Effort or Recovery

8. Choose one of the options Open, Distance or Time. Because we want to exert 4 minutes of effort, we choose Time.
9. By default the interval is 5 minutes, so we adjust it to 4 minutes.
10. Then add a 1-minute recovery interval in the same way.
11. Determine the number of repetitions, for example 6 times. In this case you are exercising 6 x (4+1) = 30 minutes.
12. Give your workout a custom title.
13. Tap Create workout.

You will now find this modified workout if you want to do a new walking workout. If you have chosen cycling or running, you will of course find it in these sports. Did you know that you can also customize the workout view to your wishes, so that you only see the data that you find important?