The Interrupted Run
When tracking an outdoor run or cycling session using the built-in Workout app, the Apple Watch actively monitors your GPS and accelerometer data. By default, it enables a feature called “Auto-Pause.” If the watch algorithm detects that you have completely stopped moving (for example, waiting at a crosswalk or tying your shoe), it will automatically pause the workout timer to prevent ruining your average pace metrics. However, if you are running intervals, trail running on uneven terrain, or simply moving slowly, the watch frequently misinterprets your pace and aggressively pauses your workout without your knowledge. You must disable the automatic trigger.
How to Turn Off Auto-Pause for Workouts
You can force the Apple Watch to continuously record your session via the Workout settings.
- Open the Settings app directly on your Apple Watch (the grey gear icon).
- Scroll all the way down the main list and tap on Workout.
- Scroll down and tap on Auto-Pause.
- Locate the master toggle switch labeled Auto-Pause at the top of the screen.
- Toggle this switch to the Off position (the green background will disappear).
Continuous Tracking
The change is instantaneous. The Apple Watch will completely sever the connection between your forward momentum and the active workout timer. When you start a run or a bike ride, the clock will continuously tick, and your heart rate will be constantly recorded, regardless of how often you stop or how slowly you move. To pause the workout, you must now explicitly swipe right on the screen and tap the yellow “Pause” button.