Apple Watch Custom Run Workouts
Apple Watch just came out with a great update for run training - the custom workout feature. Here’s how to use it:
⚠️ This is a new feature so make sure you have the latest Apple Watch update.
© Sifuentes Coaching 2022
© Sifuentes Coaching 2022
Go to the workout icon (a runner in a green circle) on the watch
Use the side dial to find “Outdoor Run” and tap the 3 dot icon in the upper right corner
Use the side dial to scroll all the way until you see a “create workout” option and select/tap
Select/tap the “custom” option
Select “warmup” and set it to “open” and do the same for the “cooldown” (read why below)
Touch the + Add section to input your workout. At this step you can add your intervals (Apple Watch calls this “work”) your recovery, or use repeats. How you input your workout will depend on what the workout is. You can use intervals of distance, time, or open intervals.
Give your workout a title so you can easily remember it when you go to run the workout
Do the Workout:
When you get outside, navigate to the workout icon, and tap the 3 dot icon for “outdoor run.” Find & select the workout you’ve just set up. It will count down to the start of your warmup.
“Open” Warmup & Cooldown:
Because you’ve set the warmup and cooldown to “open” you can jog as long as you want. You won’t always want the same distance for a variety of factors: weather, time constraints, or what your body needs on that day.
⚠️ Important: When you’re ready to start the workout, simply double tap the screen and your first interval will begin.
Alerts:
Your watch will alert you when to start and stop each interval.
The alert isn’t very loud, I actually missed one alert - but I manually turned off Siri’s voice. Siri is on by default so I don’t anticipate you’ll miss the alerts.
Why the Custom Workouts feature is GREAT:
Run your workout without having to use the touch screen!
(The touch screen is absolutely awful for trying to take splits, start or stop during a run, especially with sweaty hands, or with mitts in the winter, or while moving quickly.)Run your workout without having to constantly check your elapsed time or distance.
Get nicely separated data in your workout summary. You can see paces for the work intervals separated from the recovery intervals.
(The image shown below is from the workout I programmed in yesterday - The Ladder Down. It has open warmup and cooldown, work intervals of 5min - 4min - 3min - 2min - 1min, with recoveries of 1min between each work interval.)
© Sifuentes Coaching 2022
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.