Create a Custom Workout on Apple Watch
You can create a custom workout on your Apple Watch to support your fitness goals. Custom workouts include warmup and cooldown periods, and repeating work and recovery intervals. You can also add time, calorie, and distance goals; set a pace for outdoor workouts, and more.
Create a Custom Workout
You can tailor your workouts to include a warmup period, repeating work and recovery intervals, and a time to cool down.
Go to the Workout app
on your Apple Watch.Turn the Digital Crown to the workout you want to do.
Tap
, tap Custom, then tap 
.Do any of the following:
Add a warmup period: Tap Warmup, then tap Time, Distance, or Open. You can also add a heart rate alert to the warmup period.
Add work and recovery intervals: Tap Add, tap Work or Recovery, then choose Time, Distance, or Open.
You can add multiple work and recovery intervals.
Add a cooldown period: Tap Cooldown, then tap Time, Distance, or Open. When you choose Open, you can also add a heart rate alert.
Name the workout: Tap New Custom Workout below Custom Title, then enter a name.
Note: If you’re doing a stationary workout—Elliptical or Pilates, for example—Distance isn’t an option.
Tap Create Workout.
Note: The Create Workout button is active only if you’ve added a work or recovery interval.
To remove warmup or cooldown periods, tap 
next to the workout, tap Custom, tap 
in the Custom Workout tile, tap Warmup or Cooldown, tap Goal Type, then tap Skip. To remove a work or recovery interval, swipe left, then tap 
.
Custom Workouts are available in all workout types, except Multisport and Open Water Swim.
Add a workout goal
You can set time, distance, and calorie goals for each workout type.
Go to the Workout app
on your Apple Watch.Turn the Digital Crown to the workout you want to do.
Tap
, tap Custom, then tap .Tap a goal such as Calories, Distance, or Time; choose a value; then tap Done.
Tap the goal to begin the workout.
To edit goals for a workout, scroll to the workout, tap , tap Goals, tap next to the goal, tap the goal, make your change, then tap Done.
To delete a goal, swipe left on the goal, then tap .
Use the Up Next workout view
During a Custom Workout, you can use the Up Next workout view to see what’s remaining in your current interval and what’s coming next.
Go to the Workout app
on your Apple Watch.During a workout, turn the Digital Crown to the Up Next workout view.
Add alerts to a workout
You can receive a variety of alerts during a workout. For example, for an Outdoor Run workout, you can be alerted when your heart rate falls within 133 – 141 beats per minute.
Go to the Workout app
on your Apple Watch.Turn the Digital Crown to the workout you want to do.
Tap
, tap an alert you want to receive, then configure the alert.
Alerts you add are used whenever you do that workout.