Set Custom Activity Ring Goals by Day in iOS 18

With the release of iOS 18 and watchOS 11, Apple added the ability for users to customize their Activity Ring targets for specific days of the week. This guide explains how the feature works, why it is useful for rest days, and the exact steps required to configure unique Move, Exercise, and Stand goals across different days on your iPhone or Apple Watch.

Setting Ring Goals for Specific Days

Yes, users can fully customize their Activity Ring goals for individual days of the week in iOS 18 and watchOS 11. Instead of maintaining a single static goal every day, you can schedule higher targets for workout days and lower targets for designated rest or recovery days.

This customization applies to all three metrics:

  • Move Goal: Active calories burned.
  • Exercise Goal: Minutes of brisk activity.
  • Stand Goal: Hours with at least one minute of standing and movement.

How to Customize Goals by Day on iPhone

  1. Open the Fitness app on an iPhone running iOS 18.
  2. Tap the Activity Rings area at the top of the Summary tab.
  3. Scroll down and tap Change Goals.
  4. Select the goal you want to adjust (Move, Exercise, or Stand).
  5. Tap the Schedule or day-by-day option (often indicated by a calendar or weekly schedule icon).
  6. Select specific days of the week (such as Monday through Friday or individual days like Sunday) and set the desired target for each.
  7. Tap Change Goal or Done to save your preferences.
  8. Repeat the process for the remaining rings if desired.

How to Customize Goals by Day on Apple Watch

  1. Open the Activity app on an Apple Watch running watchOS 11.
  2. Scroll to the bottom of the main screen and tap Change Goals.
  3. Tap the schedule icon to switch from a daily target to a weekly schedule.
  4. Adjust the target values for each individual day using the Digital Crown or on-screen plus and minus buttons.
  5. Tap the checkmark or Set to confirm the schedule.

Pausing Activity Rings

In addition to day-specific goals, iOS 18 introduces the option to pause Activity Rings entirely. If you are injured, ill, or traveling, you can pause your rings for a day, a week, or a custom timeframe. Pausing your rings keeps your active streaks intact without penalizing you for missed targets during planned recovery periods.