Custom Workouts are one of the most powerful yet underused features of the Apple Watch. Instead of relying on generic workout modes, you can build interval-based sessions tailored to your goals, whether that’s improving endurance, speed, strength, or recovery.
By creating structured intervals directly on your Apple Watch, the Workout app guides you step by step, keeping you focused without constantly checking the screen.
What Are Custom Workouts on Apple Watch
Custom Workouts allow you to define exactly how a workout unfolds. You choose the work intervals, recovery periods, repetitions, and optional alerts.
They are ideal for:
- Interval running or walking
- HIIT and circuit training
- Cycling intervals
- Strength training with timed sets
- Endurance pacing workouts
Once saved, Custom Workouts can be reused anytime.
Creating a Custom Interval Workout
You can build Custom Workouts directly on your Apple Watch, without using your iPhone.
Workflow
Workout app > Choose workout type > Tap More > Create Workout
From here, you can add different segments such as work intervals, recovery periods, and warm-up or cooldown phases.
Each segment can be defined by:
- Time
- Distance
- Calories
- Open goal
This flexibility allows workouts to match real training plans.
Building Interval Sets Step by Step
Interval training is where Custom Workouts shine.
Workflow
Create Workout > Add > Work > Set time or distance
Add > Recovery > Set recovery duration
Repeat > Choose number of repetitions
You can also name each segment, helping you stay oriented during complex sessions.
Apple Watch provides haptic taps and voice cues when intervals change, so you don’t need to watch the screen mid-effort.
Adding Alerts and Targets
Custom Workouts support performance alerts to keep you in the right zone.
You can add alerts for:
- Heart rate zones
- Pace or speed
- Power (for cycling)
- Cadence
These alerts help you train smarter by staying within target ranges rather than pushing blindly.
Using Custom Workouts During Training
Once started, the Apple Watch takes over timing and transitions automatically. You receive gentle taps and spoken cues when it’s time to change intensity or rest.
This is especially useful during:
- Track workouts
- Treadmill sessions
- Outdoor intervals
- Gym circuits
Your attention stays on movement and breathing, not on managing timers.
Editing and Reusing Workouts
Custom Workouts are saved to the Workout app and can be edited at any time.
Workflow
Workout app > Select workout > More > Edit
You can adjust intervals, change repetitions, or fine-tune recovery based on progress. Over time, this makes your Apple Watch feel like a personal training tool rather than a generic tracker.
Custom Workouts turn the Apple Watch into a structured training companion. Instead of adapting your workout to the device, the device adapts to your training style.
For anyone serious about interval training, they unlock a level of precision that supports consistency, progression, and better results, all while staying simple enough to use directly from your wrist.
