Changing goals for the Activity app on Apple Watch: Here’s how to customize your rings

Change goals in the Activity app on Apple Watch

The Activity app on the Apple Watch shows three rings: red, green and blue. You fill the red ring by burning calories, the green by exercising 30 minutes a day and the blue by getting up twelve times a day and exercising for at least a minute. Are the rings not feasible for you or too easy? Or do you want to challenge yourself? Then you can set other goals. We’ll show you how to change the rings and goals in the Activity app. And if you only have an iPhone, since iOS 16 you can also adjust the purpose of the red gesture ring in the Condition app.

• Customize activity goals in watchOS 10
• Change movement goal
• Adjust training goal
• Change standing goal

Change activity goals in watchOS 10

In watchOS 10, the Activity app looks different. The layout has changed and some functions are located in a slightly different location. This is how you can change your exercise goal:

1. Open the Activity app on your Apple Watch. You now see the three colored rings.
2. Scroll down one screen and you’ll see the graph for movement.
3. Tap the icon at the bottom right.
4. You can now change your exercise goal. Choose a value between 10 calories and 9999 calories.

In the same way you can adjust the training goal and the standing goal. You can find them by scrolling down from the Activity app home screen. Always tap the icon at the bottom right to change the goal.

If you want to change all activity goals at once, press the icon with the graph at the top left of the home screen. Scroll all the way down and you’ll see a button to change your goals.

Change motion target in watchOS 9 and earlier

In the Activity app you will find rings that indicate how much you move in a day. You can adjust these goals at any time.

To do this, do the following:

1. Open the Activity app on your Apple Watch.
2. Scroll all the way down.
3. Tap Change goals.
4. You can now change your exercise goal by tapping the plus or minus sign. You can also turn the Digital Crown to change the target. The change is made in increments of ten calories.
5. Tap Next to save your changes.

Your new exercise goal is immediately set, which means that you can already work towards the adjusted number of calories for that day.

You can also easily change your goal on the iPhone itself:

1. Open the Condition app and tap your profile photo at the top right.
2. Choose Change goals.
3. Set the new movement goal and tap Change movement goal.

Change exercise goal if you only have an iPhone

If you do not have an Apple Watch and you do have an iPhone, you will also find the Condition app on your device since iOS 16. But instead of three colored rings, you will only find one red movement ring. You can also adjust this if the set goal is too high or too low. This is how you do it:

1. Open the Condition app and tap your profile photo at the top right.
2. Choose Change target.
3. Set the new movement goal and tap Change movement goal.

Change training target in watchOS 9 and earlier

You’ve always been able to customize your red motion ring, but since watchOS 7 you can also customize your training ring and standing goal. By default this is set to 30 minutes per day, but you can adjust this up or down. This only works if you have an Apple Watch. You can adjust your training goal (green ring) as follows:

1. Open the Activity app on your Apple Watch.
2. Scroll down and tap Change Goals.
3. You first adjust your exercise goal. If you do not want to change this, tap Next immediately.
4. Adjust your training goal now. You do this by tapping the plus or minus sign or by turning the Digital Crown.
5. Tap Next again and then OK to save your changes.

You can adjust your training goal in five-minute increments. The minimum per day is 5 minutes and the maximum is 90 minutes of training per day.

Because watchOS 7 and later is only available on recent Apple Watch models, you can’t change your training goal on older models, such as the Apple Watch Series 1 and 2.

You can also easily change your training goal on the iPhone itself:

1. Open the Condition app and tap your profile photo at the top right.
2. Choose Change goals.
3. First you can set the exercise goal. If you do not want to change it, tap Change exercise goal immediately, without making any adjustments. You can then change the training goal.

Change standing target in watchOS 9 and earlier

Adjusting your standing goal on the Apple Watch works the same as changing your other goals:

1. Open the Activity app on your Apple Watch.
2. Scroll down and tap Change Goals.
3. You first adjust your exercise and training goals. If you do not want to change this, immediately tap Next twice.
4. Now adjust your standing goal. You do this by tapping the plus or minus sign or by turning the Digital Crown.
5. Tap OK to save your changes.

Your standing goal is a minimum of 6 hours and a maximum of 12 hours. You can change the goal at any time. Here too, you need at least watchOS 7, with an Apple Watch Series 3 or newer.

You can also easily change your standing goal on the iPhone itself:

1. Open the Condition app and tap your profile photo at the top right.
2. Choose Change goals.
3. First you can set the exercise goal and training goal. If you do not want to change this, immediately tap on Change exercise goal/training goal, without making any adjustments. You can then change the standing goal.

Check out more tips about the Activeit and Workout app:

• Activity Trends: This is how trends work in the Activity app
• Competitions in the Activity app: this is how you challenge friends on the Apple Watch
• This is how the personal challenges work in the Activity app on the Apple Watch
• This way you can manually add a workout to the Activity app