Apple Watch’s Custom Workout feature can guide interval sessions with a warmup, repeated Work and Recovery phases, an optional cooldown, and time-, distance-, or open-ended goals. You can create one on the watch or edit it in the Fitness app on a paired iPhone running with the current supported software.
Apple Watch can guide a structured interval session without a separate interval-timer app. In a Custom Workout, you can add a warmup, repeated Work and Recovery phases, a cooldown, and goals based on time, distance, or an open-ended interval. You can build the workout on the watch itself, or—if your paired iPhone and Apple Watch meet Apple’s current requirements—create and edit it more conveniently in the Fitness app on iPhone.
You do not need to create a medically prescribed training plan to use the feature. The workout builder controls when each phase changes; you still need to choose intervals and targets appropriate for your experience, health, activity, and conditions.
What you need
- An Apple Watch with the Workout app.
- A supported workout type, such as Outdoor Run, Indoor Run, Cycling, or HIIT.
- For creating custom workouts in the iPhone Fitness app: an Apple Watch paired with an iPhone and running watchOS 26 or later.
If you do not already own one, an Apple Watch is the device on which this Custom Workout feature runs. Check the current model and compatibility details before buying; an existing compatible Apple Watch may already be sufficient, so a new watch is not automatically required.
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Create an interval workout directly on Apple Watch
- Open the Workout app on your Apple Watch.
- Turn the Digital Crown to the activity you want to perform, such as Outdoor Run, Indoor Run, Cycling, or HIIT.
- Tap the Goals button.
- Tap Custom, then tap the Add button.
- To add a warmup, tap Warmup and choose Time, Distance, or Open. For a warmup, Apple also allows a heart-rate alert.
- Tap Add to add an interval. Choose Work or Recovery, then select Time, Distance, or Open.
- Repeat the previous step until the workout contains the work and recovery phases you want.
- To add a cooldown, tap Cooldown and choose Time, Distance, or Open. An open cooldown can also use a heart-rate alert.
- Optional: tap the custom-title field and give the workout a name.
- Tap Create Workout.
The Create Workout button becomes available only after you add at least one Work or Recovery interval. A warmup or cooldown by itself is not enough to create the custom workout.
Create and edit the workout on iPhone
The iPhone method is usually easier when a session has many intervals or repeats because the Fitness app offers a larger editing interface.
- Open the Fitness app on your iPhone.
- Tap Workout, then scroll to and select the workout type.
- Tap the Goals button.
- Tap Custom, then tap Add.
- Configure a warmup or cooldown if you want one. Each can use Time, Distance, or Open, and either can be skipped.
- Tap Add Step, choose Work or Recovery, and select the interval’s goal type.
- Use Add Repeat to repeat a work or recovery interval as many times as needed.
- Tap Reorder if the steps are not in the sequence you want, then drag the intervals into position.
- Tap an interval to add a target or name that individual interval. You can also name the overall custom workout.
- Tap Done to save it.
Custom workouts created on iPhone automatically sync to the paired Apple Watch. Apple’s current instructions specify watchOS 26 or later for creating custom workouts from the iPhone Fitness app.
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- A FULL-FEATURED HEALTH TRACKER—Apple Watch Series 11 gives you invaluable insights about your body, right from your wrist. Take an ECG anytime* and get alerts for a high and low heart rate or an irregular rhythm*—so you can stay closer to your heart. You can also view your overnight health tracking metrics with the Vitals app* and be notified of possible sleep apnea.*
- KNOW YOUR SLEEP SCORE—With advanced sleep tracking, Series 11 gives you a daily sleep score. It’s an easy way to help measure and understand the quality of your sleep, so you can make it more restorative.
- GET HYPERTENSION NOTIFICATIONS—Did you know that Series 11 can spot signs of chronic high blood pressure? By analyzing how your blood vessels respond to beats of the heart, it can notify you of possible hypertension.*
- SAFETY FEATURES—A smartwatch that puts your safety first. Series 11 can detect a hard fall or severe car crash, automatically help connect you with emergency services, and notify your emergency contacts.* Check In can automatically notify a loved one when you’ve arrived at your destination.
- A POWERFUL FITNESS TRACKER—With advanced metrics and motivating features like Pacer, Heart Rate Zones, training load, and Workout Buddy powered by Apple Intelligence from your nearby iPhone*—Series 11 is made to help everyone stay active, from runners and hikers to strength-training enthusiasts.
Choosing Time, Distance, or Open
| Goal type | Best suited to | Example |
|---|---|---|
| Time | Intervals where every phase lasts for a fixed duration | 30-second effort, four-minute repetition, or two-minute recovery |
| Distance | Track or road repeats with a known distance | 400-meter efforts or one-mile repeats |
| Open | Phases that should be marked by the watch without a fixed time or distance | Warm up until ready, or cool down until your heart rate settles |
Distance is not available for every activity. Stationary workouts such as Elliptical or Pilates may not offer a distance goal. Also distinguish the interval steps inside a Custom Workout from Apple’s separate general workout goals: a normal workout can have time, distance, or calorie goals, while a custom interval session is built from Work and Recovery steps, with optional warmup and cooldown phases.
Example: a simple running interval workout
To illustrate the builder—not to prescribe a universally suitable training plan—you could create a running session with this structure:
- Warmup: 10 minutes, or Open
- Work: 1 minute
- Recovery: 1 minute
- Repeat: the Work/Recovery pattern for the number of rounds appropriate to you
- Cooldown: 5–10 minutes, or Open
On the watch, add each Work and Recovery phase individually. On iPhone, add the first pair and use Add Repeat where appropriate. The right interval length, intensity, number of rounds, and recovery depends on factors such as your training background, current condition, terrain, and whether you are running, cycling, or doing another activity.
See what is coming next during the workout
While a Custom Workout is running, turn the Digital Crown to the Up Next workout view. It shows what remains in the current interval and what phase comes next, which is especially useful when several Work and Recovery steps repeat.
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For running workouts, Apple also supports workout alerts, including heart-rate alerts, and lets you customize the metrics displayed during the workout. Depending on the workout type, available metrics can include heart rate, pace, distance, running power, stride length, and other activity-specific measurements. The available metric list is not identical for every activity.
Edit or delete a saved custom workout
On Apple Watch
- Open the relevant workout type in the Workout app.
- Tap the More button next to the workout.
- Select Custom.
- Tap Edit in the Custom Workout tile.
You can change or skip the warmup and cooldown. To remove an individual Work or Recovery phase, swipe left on that interval and tap Delete.
On iPhone
In the Fitness app, swipe left on a saved custom workout to reveal the available actions, including sharing or deleting it.
Limitations and quick fixes
- “Create Workout” is unavailable
- Add at least one Work or Recovery interval. Apple does not activate the creation control for a workout containing only a warmup or cooldown.
- Distance is not an option
- Check the selected activity. Some stationary activities and other workout types do not support distance goals.
- The Custom option is missing for an activity
- Custom Workouts are not available for every workout type. Apple excludes Multisport and Open Water Swim.
- The iPhone workout does not appear on the watch
- Confirm that the iPhone and Apple Watch are paired, that you saved the workout with Done, and that the watch meets the watchOS 26-or-later requirement for iPhone-created custom workouts.
Comfort and fit for interval sessions
A secure, comfortable band matters when you are repeatedly checking pace, heart rate, or the next interval. If you replace the band, consider a compatible Apple Watch band, but check its case-size compatibility before ordering. Apple groups band compatibility by case size and cautions that a poorly fitting third-party band can affect fit or interfere with Wrist Detect. Do not assume that every band marketed for Apple Watch fits every case.
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- GET SMARTER HEALTH INSIGHTS—Apple Watch SE 3 is an advanced health tracker that helps you better understand your body. The smartwatch sends alerts for an irregular heart rhythm, or an unusually high or low heart rate.* You can view your overnight health tracking metrics with the Vitals app,* track your sleep score, and get sleep apnea notifications.*
- A GREAT FITNESS TRACKER—SE 3 can track your workouts in a healthy number of ways—from running and strength training to simply achieving your 10K steps a day. With real-time metrics and Workout Buddy powered by Apple Intelligence from your nearby iPhone,* you’ll hit your goals like never before.
- KEEP HELP CLOSE AT HAND—SE 3 is a smartwatch that can detect a hard fall or severe car crash and automatically help connect you to emergency services and notify your emergency contacts.* Check In can automatically notify a loved one when you’ve arrived at your destination.
- WOMEN’S HEALTH INSIGHTS—SE 3 has advanced sensors that track your wrist temperature while you sleep. With this smartwatch, you can log your periods and symptoms, get period predictions, and get notified of cycle deviations.*
- GREAT BATTERY LIFE AND FASTER CHARGING—Enjoy a smartwatch with all-day, 18-hour battery life* from sunup to sundown. Then charge up to twice as fast as SE 2* and get up to 8 hours of battery in just 15 minutes.*
The Custom Workout feature itself does not require a special band or a particular training accessory. Choose an accessory only if it solves a real fit, comfort, or activity need.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.What the feature does—and does not—do
Custom Workouts automate the timing and order of your session. They do not decide whether a specific interval plan is safe or effective for you. If you have a medical condition, are returning from injury, or are unsure how hard to train, obtain appropriate professional advice rather than treating the watch’s targets or alerts as a prescription.
For guided sessions in addition to self-built workouts, Apple Fitness+ includes HIIT and other workout formats and can display metrics with a compatible Apple Watch. Availability and any referral-program eligibility for Fitness+ should be checked separately; Apple’s Performance Partners materials do not establish a confirmed hardware or Fitness+ subscription affiliate placement.
Frequently Asked Questions
Can I create a Custom Workout with only a warmup and cooldown?
No. A warmup or cooldown can be added, but Apple requires at least one Work or Recovery interval before Create Workout becomes active.
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- A FULL-FEATURED HEALTH TRACKER—Apple Watch Series 11 gives you invaluable insights about your body, right from your wrist. Take an ECG anytime* and get alerts for a high and low heart rate or an irregular rhythm*—so you can stay closer to your heart. You can also view your overnight health tracking metrics with the Vitals app* and be notified of possible sleep apnea.*
- KNOW YOUR SLEEP SCORE—With advanced sleep tracking, Series 11 gives you a daily sleep score. It’s an easy way to help measure and understand the quality of your sleep, so you can make it more restorative.
- GET HYPERTENSION NOTIFICATIONS—Did you know that Series 11 can spot signs of chronic high blood pressure? By analyzing how your blood vessels respond to beats of the heart, it can notify you of possible hypertension.*
- SAFETY FEATURES—A smartwatch that puts your safety first. Series 11 can detect a hard fall or severe car crash, automatically help connect you with emergency services, and notify your emergency contacts.* Check In can automatically notify a loved one when you’ve arrived at your destination.
- A POWERFUL FITNESS TRACKER—With advanced metrics and motivating features like Pacer, Heart Rate Zones, training load, and Workout Buddy powered by Apple Intelligence from your nearby iPhone*—Series 11 is made to help everyone stay active, from runners and hikers to strength-training enthusiasts.
Should I use Time, Distance, or Open for an interval?
Choose Time for fixed-duration intervals, Distance for measured repeats such as 400 meters, and Open when you want the watch to mark the phase without setting a fixed duration or distance.
Why can’t I add a distance interval or custom workout to every activity?
Apple excludes Multisport and Open Water Swim from Custom Workouts. Distance may also be unavailable for stationary activities such as Elliptical or Pilates.
Can I edit or delete a saved Apple Watch interval workout?
Yes. You can use the More button beside the workout, select Custom, and tap Edit. On iPhone, swipe left on the saved workout to share or delete it.
The Bottom Line
For a quick setup, use Workout → activity → Goals → Custom → Add on Apple Watch. Add at least one Work or Recovery interval, then optionally add warmup, cooldown, repeats, and a name. If you want easier editing, build it in Fitness → Workout → activity → Goals → Custom on an iPhone running with a paired Apple Watch that meets the watchOS 26-or-later requirement.
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