Create Custom Running Workouts for Apple Watch
This guide helps you create custom running workouts that you can use with the Workouts app on your Apple Watch. Create interval, tempo, threshold, and fartlek running workouts on your iPhone and send them to your Apple Watch.
Download Workout Builder for iPhone
1. Download Workout Builder for iPhone for free.
2. Either create a custom workout or use one of our pre-built workouts
Create custom workouts
1. Create a custom workout by tapping the '+' button
2. Enter your workout details and tap 'Done'
3. Tap 'Send to Apple Watch' to send the workout to your paired Apple Watch
4. In the Workouts app on your Apple Watch, choose the workout you created
Use a pre-built workout from the Gallery
We’ve created a bunch of premium, pre-built workouts to save you time when creating workouts from scratch.
1. Download Workout Builder, tap the Gallery tab, and choose one of our pre-built workouts
2. Tap 'Send to Apple Watch' to send the workout to your paired Apple Watch
2x15 minute tempo run
Tempo runs are performed at a moderate-to-hard intensity for an extended period. Build your anaerobic threshold endurance to go faster for longer.
Workout Details
Warmup 10 minutes easy
Work 15 minute effort
Recovery 5 minute recovery
Work 15 minute effort
Recovery 5 minute recovery
Cooldown 10 minutes easy
Open Workout Builder on your iPhone, create a new workout, enter the workout details, and tap the "Send to Watch" button to sync it to your Apple Watch.
2x3km tempo run
Tempo runs are performed at a moderate-to-hard intensity for an extended period. Build your anaerobic threshold endurance to go faster for longer.
Workout Details
Warmup 2km easy
Work 3km effort
Recovery 5 minute recovery
Work 3km effort
Recovery 5 minute recovery
Cooldown 2km easy
Open Workout Builder on your iPhone, create a new workout, enter the workout details, and tap the "Send to Watch" button to sync it to your Apple Watch.
5x4 minute interval run
Interval runs help you build speed and endurance through hard efforts split up into short periods.
Workout Details
Warmup 10 minutes easy
Work 4 minute effort
Recovery 3 minute recovery
Repeat Repeat 5 times
Cooldown 10 minutes easy
Open Workout Builder on your iPhone, create a new workout, enter the workout details, and tap the "Send to Watch" button to sync it to your Apple Watch.
400m on/200m off intervals
A 400m on/200m off interval workout helps you build top-end speed for your next race.
Workout Details
Warmup 2km easy
Work 400m on
Recovery 200m off
Repeat Repeat 8 times
Cooldown 2km easy
Open Workout Builder on your iPhone, create a new workout, enter the workout details, and tap the "Send to Watch" button to sync it to your Apple Watch.