How to Create and Customise Interval Workouts on Apple Watch

Structured interval training is one of the most effective methods for building cardiovascular endurance, increasing speed, and maximising aerobic capacity. While the Apple Watch offers preset goal workouts based on time, distance, and active calories, the Workout app also includes a robust Custom Workout engine. This feature allows athletes to build tailored interval routines containing dedicated warm-up periods, alternating work and recovery intervals, repeating sets, and tailored cooldown segments.

Understanding Custom Interval Workouts in watchOS

Custom interval workouts are supported across primary cardio activities, including Outdoor Run, Indoor Run, Outdoor Cycle, Indoor Cycle, Elliptical, and High-Intensity Interval Training (HIIT). Unlike manual lap marking, a custom interval workout automates transition alerts, signals when each phase ends using distinct haptic taps, and keeps pace and heart rate within pre-configured performance targets.

Step-by-Step Guide to Creating an Interval Workout

You can construct custom interval routines directly from your wrist using the Workout app on your Apple Watch.

1. Select Your Workout Activity

1. Launch the Workout app on your Apple Watch.
2. Locate the exercise type you wish to structure (for example, Outdoor Run or Outdoor Cycle).
3. Tap the More button (three dots) in the upper-right corner of the workout card.

2. Initialise a Custom Session

1. Scroll past the existing workout templates and tap Create Workout at the bottom of the list.
2. Select Custom from the available options.

3. Configure the Warm-Up Phase

1. Tap Warmup to configure your initial preparation period.
2. Select your completion trigger: Time, Distance, or Open (which requires a manual screen double-tap to advance).
3. Specify your target duration or distance, then tap the back arrow to return to the workout builder.

4. Build Work and Recovery Intervals

1. Tap Add, then select Work.
2. Define your work target by selecting Time, Distance, or Open. For instance, set a 400-metre sprint distance or a 2-minute high-output interval.
3. Tap Add again, then choose Recovery.
4. Specify your rest interval parameters, such as a 90-second easy jog or active walking recovery.
5. Tap Add and select Repeats to group your work and recovery blocks into repeating loops (e.g., 6 to 10 repetitions).

5. Set Up the Cooldown

1. Tap Cooldown to specify your concluding recovery block.
2. Choose a time-based cooldown (such as 5 minutes) or select Open to finish at your discretion.
3. Tap the title field at the top to give your routine a descriptive label (such as “400m Track Repeats”).
4. Tap Create Workout to save the template permanently to your watch.

Configuring Pace and Heart Rate Target Alerts

To ensure you maintain the appropriate effort level during interval blocks, you can attach metric alerts to individual work phases:

• Target Heart Rate Zones: Bind a specific work segment to Heart Rate Zone 4 or 5. Your Apple Watch will trigger unique audio chimes and haptic vibrations if your pulse drops below or exceeds the designated zone.
• Target Pace Bounds: Set an upper and lower pace window (e.g., 4:15/km to 4:30/km) during running intervals to prevent early fatigue.
• Cadence Notifications: For cycling and running, monitor revolutions per minute or steps per minute to maintain optimal mechanical efficiency.

Navigating and Controlling Intervals During Exercise

When you start your custom routine, the Workout display changes dynamically to reflect your current training phase:

• Interval Status Screen: A dedicated metric screen highlights the active segment (e.g., “Work 3 of 8”), remaining interval time or distance, and current interval pace.
• Advancing Segments Manually: If you wish to finish a rest interval early or bypass a segment, double-tap the watch display. On Apple Watch Ultra models, pressing the orange Action Button instantly advances to the next interval block.
• Distinct Haptic Cues: Your Apple Watch delivers double taps before a work segment begins and a rolling haptic pulse as you transition into recovery, allowing you to train without checking your screen constantly.

Managing and Editing Saved Workout Templates

If your fitness progresses and you need to increase repetition counts or shorten recovery intervals, tap the three dots on the workout card, scroll to your custom routine, and tap the Pencil (Edit) icon. Adjust your interval durations or target zones as needed, and the changes will save immediately for your next training session.