The company added the ability to create interval workouts in watchOS 9. That is important for any athlete who wants to set a PR at their next race or just want to change up their training routine.
The segments feature was the only way to train interval on the Apple watch. You can double-tap the screen at any time to make a note of what you are doing. Users kept track of their own intervals using it. You don't need to worry about that in watchOS 9. The custom workouts will switch from one interval to the next for you. Your workout summary will show your performance data by intervals.
A series of premade interval workouts will be available for several workout types. The activity already has a 30-minute workout. premade intervals are useful in a pinch, but they may not reflect where you are currently. Here is how to create and modify your own interval workouts.
You have to program your workouts from the watch. There is no way to do it on the phone at the moment. Some of your options will be different depending on the activity you are programming for. You can set pace for a work interval in an outdoor running workout but not for a high intensity interval training workout.
Here's how to make a custom workout.
The app can be used to work out. The three-dot button is located in the upper right-hand corner. To create a workout, scroll all the way down. The button has a custom design on it. There should be a clipboard icon. You can warm up by tapping the button. You can pick the type of warm-up from here. Skip if you don't want to warm up. The interval can be created with the + add button. Select the type of interval you want from the list. Depending on your activity of choice, your options will be determined. You can choose between open, distance, or time. It's possible to choose between open or time. The interval should be five minutes or 0.25 miles. You can repeat the last three steps as many times as you want. Select Repeats if you want to repeat any intervals. You can choose the interval you want to repeat by tapping next. You can choose how many times you want to repeat a set. The Cooldown button should be tapped when you're ready. You can choose the type of cooling off. Skip if you don't want a time off. You can enter a name in the custom title field. You can create a workout when you finish.
Even if the format doesn't change, any athlete will tell you that you need to modify an interval workout. Maybe you need to add or subtract repeats, or maybe you want to add or subtract a certain amount of time. One of Apple's premade interval workouts would be better for you. Here's how to modify an existing workout.
You can add alert to specific intervals once you create a custom interval workout. If you want your heart rate to be zone 2 or lower during a recovery interval, you can set an alert so that your watch doesn't detect it. You will know to relax. You can program the watch to alert you when you are in zone 2.
watchOS 9 has the ability to see more than one workout view. You can use the Digital Crown to scroll through metrics on different screens. If you have an Apple Watch Ultra, you can use the extra screen real estate to add an extra metric.
The workout views can be changed very quickly. You can change how they look based on the activity or a custom workout. You can have different views for outdoor running workouts in general and for a custom outdoor running workout.
You can make your own interval workouts. It is recommended that you plan your training schedule before lacing up your sneakers. You can choose a custom interval workout when you hit the three-dot button. Interval training pays off if you train frequently.
Victoria Song is a photographer.