How To Create Custom Interval Workouts On Apple Watch

Among the many Apple Watch features, those related to fitness and health occupy a prominent place, a priority also demonstrated by the 2022 line of apple smartwatches (equipped with a temperature sensor and accident warning, as well as for the new Apple Watch Ultra ), and since the latest watchOS 9.

The latest version of the operating system has introduced some features that those who use Apple Watch to train will particularly appreciate: the ability to add custom intervals and new infographics. So let’s find out how to create custom interval workouts on Apple Watch in 2022, how to add alerts, and change the view of metrics.

Index

  • How to edit workouts with Apple Watch
  • How to create custom workouts with Apple Watch
  • How to add intervals to your workout
  • How to add alerts to a workout
  • How to change the display of metrics

How to edit workouts with Apple Watch

How to edit workouts with Apple Watch
How to edit workouts with Apple Watch

With watchOS 9Apple Watch has added some interesting features, such as automatic switching from one sport to another, perfect for multisport activities such as triathlon, and, as we anticipated at the beginning, the ability to create ranges.

But to do this, you must first create or modify a workout. It is important to note that all these steps can only be done on the Apple Watch, as they are not accessible from the iPhone. Let’s see how to do it. 

Let’s see first how to modify an existing workout, first step is to be able to add intervals or change parameters as we progress. 

  1. Press the Apple Watch Digital Crown
  2. Open the Training app
  3. Rotate the Digital Crown to the workout you are interested in
  4. Tap the three-dot button at the top right ( More )
  5. Edit a present goal by tapping the pencil icon at the top right
  6. Change the parameters that interest you

How to create custom workouts with Apple Watch

How to create custom workouts with Apple Watchh
How to create custom workouts with Apple Watchh

In case a workout does not have all the objectives already present (or you want to create one at intervals, as we will see in the next paragraph), you can add others:

  1. Press the Apple Watch Digital Crown
  2. Open the Training app
  3. Rotate the Digital Crown to the workout you are interested in
  4. Scroll down and tap Create Workout
  5. You will be shown a screen with different objectives (they vary according to the type of training):
    • Free
    • Kilocalories 
    • Distance (stroke for example)
    • Time
    • Defined rhythm
    • Custom (to add intervals, we will deepen it in the following paragraph)
  6. Choose a value
  7. Tap Done
  8. Tap the top left symbol “<” to save the workout and start it later, or tap the target to start the workout

Remove a workout

In case you want to remove a target:

  1. Open the Training app
  2. Select a workout by scrolling with the Digital Crown
  3. Click on the icon with three dots
  4. Select a target by clicking on the pencil icon
  5. Scroll down
  6. Tap Delete Workout
  7. Tap Delete

How to add intervals to your workout

How to add intervals to your workout
How to add intervals to your workout

With Apple Watch it has always been possible to customize workouts, but while before to create intervals the only option was to create segments, by double-tapping the screen to take note of a section of the training, now you can create real intervals that keep track of various sessions (including warm-up and cool-down) and breaksautomatically and with the data divided in an orderly manner in the summary.

Custom workouts are available for all sports except multisport workouts and pool and open-water swimming. We caught a glimpse of the function in the previous paragraph when we mentioned the custom goal. Here’s how to use it.

  1. Press the Apple Watch Digital Crown
  2. Open the Training app
  3. Rotate the Digital Crown to the workout you are interested in
  4. Scroll down and tap Create Workout
  5. Tap Custom, the one with the purple icon
  6. At this point, you have a number of options available
  7. You can add a warm-up period
    1. Tap Heating
    2. Select Time, Distance, or Free. If you don’t want to, tap Skip
  8. Add the exercise and recovery intervals
    1. Tap Add
    2. Tap Exercise or Recovery
    3. Choose between Free, Distance, or Time  (in the case of running)
    4. The options will depend on the activity chosen. For example, workouts such as Core training will allow you to choose between Leisure and Time
    5. Enter the desired value (time or distance). For Libero, you can set a heart rate alert
    6. Tap Done
    7. You can add more Exercise or Recovery intervals by repeating the steps above, or you can repeat them. In this case, add a section but tap the Repeats button.
      1. This will open a page that will allow you to select the exercise, the repetition, or both. Select Next
      2. Now you can choose how many times to repeat it. Select a number and tap Done
Add more Exercise or Recovery intervals
Add more Exercise or Recovery intervals
  1. You can reorder the ranges created so far by tapping the Reorder button. This will open a screen with various intervals. By holding down on one, you can move it up or down. When done, tap Done in the top left
  2. Now you can add a cool-down period.
    1. Tap Cool down
    2. Tap Time, Distance, or Free. Choose a time, a distance, or, for free, you can set a heart rate alert.
    3. If you don’t want a cool-down session, leave Skip selected
  3. Finally, give the workout a name.
    1. Tap Untitled under Custom name
    2. Please enter a name
  4. Take a look at the workout and, if you’re happy with it, tap the Create Workout button, which is only active if a work or recovery interval has been added.

Now when you start this workout, a voice will alert you to the different intervals.

In my experience, too short intervals don’t work very well if the clock screen isn’t set to AOD or is otherwise not active at the time. For example, by setting 50-second Exercise sessions with 10-second Pauses, the voice says to resume the exercise with a few seconds delay, which however does not affect the timer or the next exercise, which starts correctly. Only the entry is offset. 

If you would like to make a later change, access the workout by tapping the pencil-shaped button. Here you can delete the warm-up or cool-down intervals by selecting the skip button after selecting them. For Exercise or Recovery intervals, tap the corresponding interval and edit the parameters or scroll down and tap Delete Interval. For repeats, tap on the icon next to Repeat and tap Delete on the next screen.

How to add alerts to a workout

Add alerts to a workout
Add alerts to a workout

The other utility of the new custom intervals feature is the ability to set alerts.

For example, if you want your Apple Watch to warn you when your heart rate is between 133 and 141 beats per minute during a run, now a voice will tell you. Convenient, right? Here’s how to set it up.

  1. Press the Apple Watch Digital Crown
  2. Open the Training app
  3. Rotate the Digital Crown to the workout you are interested in
  4. Tap the button with three horizontal dots
  5. Tap the pencil icon of the custom workout you want to show alerts for
  6. Tap Warm Up, a specific exercise or recovery interval, or Cool Down
  7. Scroll down and tap the Alerts button
  8. Select the type of alert. Here too it will depend on the exercise. For running, you can set no warning, pace, heart rate, cadence, or power, while for workouts such as core training you can only select heart rate.
  9. When you select an alert, you have a number of options available. For example, in the case of heart rate, you will see the five heart rate zones. For going, you can choose a target or a range. Also, note that the warning is reflected only for the range you are specifying. You have to repeat the procedure for all intervals in case you are interested
  10. Once done, tap <Notice in the upper left

How to change the display of metrics

Change the display of metrics
Change the display of metrics

Also new in watchOS 9 are new infographics, which allow you to see specific metrics or scroll through them using the Digital Crown, an even more powerful feature with Apple Watch Ultra, where you can add an additional metric.

Here’s how to customize the metrics to get all the information we want during a workout. 

  1. Press the Apple Watch Digital Crown
  2. Open the Training app
  3. Rotate the Digital Crown to the workout you are interested in
  4. Tap the button with three horizontal dots
  5. Tap the pencil icon above the lens
  6. Scroll to the bottom and tap the Workout Views button
  7. You will now see a preview of the currently enabled training views. Scroll through the Digital Crown to see them all: tap the Edit Views button to edit them
  8. The list of views will now appear, which varies depending on the activity. A custom outdoor running workout will show metrics, 2 metrics, heart rate zones, split, segment, altitude, power, and activity rings. Some of these, such as metrics, can be customized by tapping the pencil icon. From here you can choose what to include and when done, tap Done in the top left. Others you can only choose whether to include them or not with the button next to Include.
  9. If you want to reorder the views, scroll to the bottom and tap the Reorder button. Drag the views as you like and tap Done.
  10. When you are done, tap everything you like, tap the “<” button in the upper left corner three times

Read more about How To Find iPhone With Apple Watch

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Abram left his e-business studies to devote himself to his entrepreneurial projects. In 2017, he created the company Inbound Media and wrote articles about high-tech products for his Chromebookeur site. In 2019, Chromebookeur was renamed Macbound and became a general purchasing advice site. Today, Abram manages the development and growth of Macbound, surrounded by a young and talented team.

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