How to Create Custom Workout Intervals in iOS 16

Apple introduced structured training capabilities in iOS 16 and watchOS 9, allowing users to build custom workout intervals directly within the Apple Watch Workout app and track them on the iOS 16 Fitness app. This guide covers how to set up, customize, and execute structured interval workouts, including how to configure work and recovery periods, set target paces or heart rate zones, and add warmups and cooldowns.

Prerequisites

To create and track custom intervals, your iPhone must run iOS 16 or later, and your paired Apple Watch must run watchOS 9 or later. The intervals are built directly on the Apple Watch and sync automatically with the Fitness app on your iPhone.

Step-by-Step: Creating a Custom Interval Workout

  1. Open the Workout App
    Launch the Workout app on your Apple Watch.

  2. Select an Exercise Type
    Locate the activity you want to customize (such as Outdoor Run, Outdoor Cycle, or HIIT). Tap the More (...) button in the top-right corner of that workout card.

  3. Initiate Workout Creation
    Scroll to the very bottom of the workout options and tap Create Workout.

  4. Select "Custom"
    Tap the Custom option to open the interval builder.

  5. Configure Warmup (Optional)

    • Tap Warmup.
    • Choose an end condition: Time, Distance, or Open (manual lap button press).
    • Optionally set an alert, such as a target heart rate zone or pace.

  6. Add Work Intervals

    • Tap Add and select Work.
    • Set your target goal: Time, Distance, or Open.
    • Configure any optional alerts (Pace, Cadence, or Heart Rate) for this specific interval.

  7. Add Recovery Intervals

    • Tap Add and select Recovery.
    • Choose whether recovery is defined by Time, Distance, or Open.

  8. Repeat the Intervals

    • After adding both a Work and Recovery step, scroll down and tap Add.
    • Select Repeats.
    • Choose which intervals to include in the loop and specify how many times they should repeat.

  9. Configure Cooldown (Optional)

    • Tap Cooldown.
    • Set the duration by Time, Distance, or Open.

  10. Name and Save the Workout

    • Tap Custom Title at the top of the screen to give your workout a descriptive name (e.g., "400m Repeats" or "5x5 Min Intervals").
    • Tap Create Workout at the bottom to save it.

Starting and Viewing Your Custom Workout

  • To start the workout: Return to the Workout app, tap the More (...) button on your chosen exercise, and tap your newly created custom profile.
  • During the session: Your Apple Watch will provide haptic and audio prompts signaling when each work or recovery interval begins and ends.
  • To review performance: Once completed, open the Fitness app on your iPhone running iOS 16. Tap the completed session in the History tab to see detailed split-by-split breakdowns of your work and recovery intervals.