Do some kind of cardio

Exercise types on Apple Watch

You can use the following training sessions to track your sporting activities with the training app on the Apple Watch:

Walk

Choose "Walking Indoor" if you are walking on a treadmill or if you are walking indoors, e.g. B. in a hall or in a shopping center. To improve indoor pace and distance accuracy, first record at least 20 minutes of outdoor walking with the exercise app to calibrate the Apple Watch. With Apple Watch Series 1 or earlier, you need to bring your iPhone with you to calibrate.

Choose "Outdoor Walking" for activities like hiking or walking in the park. Depending on which Apple Watch you are using, you may need to take your iPhone with you to collect certain metrics:

  • Pace and distance: The Apple Watch Series 2 or later has built-in GPS to record these measurements and provides a map with your distance in the training overview on the iPhone. If you have your iPhone with you, your watch uses the GPS function of your iPhone to save the battery. For the most accurate GPS signal possible, hold iPhone in hand or clip it to a wristband or strap. With Apple Watch Series 1 or earlier, you need to take your iPhone with you for GPS reception. If you want to leave your iPhone at home with Apple Watch Series 1 or older, you can still track the pace and distance of your workout using the built-in accelerometer. To improve the accuracy of the readings, take your iPhone with you and first record at least 20 minutes of outdoor walking with the training app to calibrate the Apple Watch.
  • Altitude: Apple Watch Series 3 or later includes a built-in altimeter to take this reading. With Apple Watch Series 2 or earlier, you need to have your iPhone with you to record the altitude.

Learn how to calibrate Apple Watch.

To run

Choose "run indoor" if you run on a treadmill or in an indoor arena. To improve the accuracy of pace and distance for "indoor running", first record at least 20 minutes of outdoor running with the training app to calibrate the Apple Watch. With Apple Watch Series 1 or earlier, you need to take your iPhone with you to calibrate it.

For activities such as running on a running path, a running track or a road, choose "Running outdoor". Depending on which Apple Watch you are using, you may need to take your iPhone with you to collect certain metrics:

  • Pace and distance: The Apple Watch Series 2 or later has built-in GPS to record these readings, and provides a map with your distance run outside in the training overview on the iPhone. If you have your iPhone with you, your watch uses the GPS function of your iPhone to save the battery. For the most accurate GPS signal possible, hold iPhone in hand or clip it to a wristband or strap. With Apple Watch Series 1 or earlier, you need to take your iPhone with you for GPS reception. If you want to leave your iPhone at home with Apple Watch Series 1 or earlier, you can still track the pace and distance of your workout using the built-in accelerometer. To improve the accuracy of the readings, take your iPhone with you and first record at least 20 minutes of running outdoors with the training app to calibrate the Apple Watch.
  • Altitude: Apple Watch Series 3 or later includes a built-in altimeter to take this reading. With Apple Watch Series 2 or earlier, you need to have your iPhone with you to record the altitude.

With the Apple Watch, you can choose how you want to prepare for a long-distance run like a marathon. Take a closer look at the following options:

  • In power-saving mode, the always-on display, heart rate sensor and mobile data are deactivated during walking and running training. When the heart rate monitor is disabled, the calorie consumption calculations may be a little less accurate. For longer training units, you can also use a Bluetooth chest strap instead of the integrated heart rate sensor. How to turn on sleep mode and how to connect Bluetooth accessories to your Apple Watch.
  • You can sync music and podcasts directly with your Apple Watch in advance so that you can enjoy your content even when you're out of reach of your iPhone. Learn how content syncs with your Apple Watch.
  • Take your iPhone with you. When you take your iPhone with you, your Apple Watch can use Bluetooth for battery-intensive features like connectivity, streaming music or podcasts, accessing Siri, and more.
  • If your long distance run takes place later in the day, you can extend battery life by turning off cellular data and the always-on display in the hours before your run. Here you can find out how to activate or deactivate the cellular connection and how to use the "Always on" function.
  • You can find more information about battery performance here.

To go biking

For activities like spinning lessons or riding a stationary bike, choose "Bike indoor". For cycling in the fresh air, choose "Bike outdoor".

Depending on which Apple Watch you are using, you may need to take your iPhone with you to collect certain metrics:

  • Pace and distance: The Apple Watch Series 2 or later has built-in GPS to record these readings, and provides a map with your bike distance ridden outdoors in the training overview on the iPhone. With Apple Watch Series 1 or earlier, you need to take your iPhone with you to track speed and distance.
  • Altitude: Apple Watch Series 3 or later includes a built-in altimeter to take this reading. With Apple Watch Series 2 or earlier, you need to have your iPhone with you to record the altitude.

Cross trainer

Select "Cross Trainer" when using an elliptical machine or doing a similar activity.

Rowing machine

Select "Rowing Machine" if you are using a rowing machine or doing a similar activity.

Stepper

Select "Stepper" if you are using a stepper.

High intensity interval training (HIIT)

Choose "HIIT" for interval training, in which intense physical activity alternates with shorter rest intervals. For example, you can train for 45 seconds on the jump rope, then rest for 30 seconds, and then start over.

Irregular movements, which are the norm during HIIT training sessions, may prevent the heart rate from being measured. If the heart rate cannot be measured, the calorie consumption is measured using the built-in accelerometer. If you cannot get a reliable heart rate measurement during HIIT training sessions, you can pair your Apple Watch with a Bluetooth-enabled chest strap.

hike

Select "Hike" to record pace, distance, altitude and calories burned. You can see how high you have climbed in real time during the workout, and at the end of the workout you will see the total height difference.

Apple Watch Series 3 or later includes a built-in altimeter to calculate and display altitude traveled. So you don't need to bring your iPhone with you to exercise. With Apple Watch Series 2 or earlier, you need to have your iPhone with you to record the altitude.

yoga

Select Yoga to include all types of yoga practice, from restorative yoga to power yoga vinyasa flow.

Functional strength training

Select "Functional Strength Training" if you are doing dynamic upper body, lower body, or whole body strength sequences with small equipment such as dumbbells, resistance bands, and medicine balls, or without equipment.

To dance

Choose "Dance" if you dance for fitness reasons, whether it's cardio dance, cardio latin, hip hop or Bollywood.

Cool down

Choose "Cool-down" after completing a workout if you want to continue simple movements and stretching while you recover.

Core training

Choose "Core Training" for exercises that build strength for your abs and back.

swim

On Apple Watch Series 2 or later, you can choose between "pool swimming" and "open water swimming". As soon as you start a training session, the display is automatically locked to avoid accidental entries caused by water droplets. Learn how to swim with your Apple Watch and view your workout history, including auto sets and lap times.

The Apple Watch measures the various training units as follows:

  • Pool swimming: Before starting the training, the pool length must be determined precisely so that the Apple Watch can record the laps and the distance. Swimming in the pool does not use GPS and water can prevent heart rate from being measured, but calories burned, laps and distance are measured using the built-in accelerometer.
  • Open water: The distance covered is only determined by GPS for freestyle swimming. Water can prevent heart rate from being measured, but calorie consumption is measured using the built-in accelerometer.

Cellular reception on cellular models of Apple Watch may be impaired during pool swimming and open water swimming workouts.

wheelchair

If you use a manual wheelchair, you can choose between the options "Wheelchair outdoor (walking pace)" and "Wheelchair outdoor (walking pace)". You should choose the option that best suits your activity. However, you don't have to keep this pace all the time; you can vary the pace with both options. If you select one option for training at approximate walking speed and the other option for training at approximate running speed, you always have an overview of your training units in the "Activity" app.

The Apple Watch measures your physical activity as follows:

  • Apple Watch Series 2 or later optimizes tracking for outdoor wheelchair training sessions at walking and running pace. This watch also has built-in GPS so you don't have to take your iPhone with you to workout.
  • Apple Watch Series 1 or earlier optimizes tracking for outdoor wheelchair training sessions at walking and running pace. Take your iPhone with you to measure your speed and distance traveled.
  • With both types of wheelchair training, time, pace, distance covered, calorie consumption and heart rate are displayed. To measure the time, calorie consumption and heart rate in handbiking, wheelchair basketball and similar training sessions, select "Other".
  • For both types of wheelchair training, attacks are tracked in the Activity app.

If you don't see these workout options, you may need to update your information:

  1. Open the Watch app on the iPhone.
  2. Tap the My Watch tab, then tap Health.
  3. Tap on "Health Profile".
  4. Tap Edit, then tap Wheelchair and choose Yes.
  5. Tap on "Done".

Add a workout

You can browse the training app and add new training types to it.

  1. Open the Training app on the Apple Watch.
  2. Scroll down and tap Add Workout.
  3. Tap the workout you want.

Select "Other" if no type of training suits your activity. Your exact training success is determined in all training sessions from the interaction of the heart rate and movement sensors. If you select the "Other" option or any type of exercise offered in the "Add exercise" section and no sensor data can be retrieved, you will receive the exercise points that correspond to fast walking.

Learn how to get accurate readings with Apple Watch to make sure your workout is as effective as possible.

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