Daily Tips

How to use the new workout types in watchOS 7

The Workout app is one of the most popular apps on Apple Watch, and watchOS 7 brings four new workout types supported by heart rate and custom-built motion algorithms: Core Training, Dance, Functional Strength Training, and Cooldown.

To correctly capture calorie exertion for Dance, Apple Watch uses advanced sensor fusion, combining data from the heart rate sensor and inputs from the accelerometer and gyroscope, that accounts for the unique challenges of measuring different body-to-arm motions typical with dance. Apple says tis workout type was validated and tested with four of the most popular dance styles for exercise: Bollywood, cardio dance, hip-hop, and Latin.

To start a workout:

  1. Open the Workout app  on your Apple Watch.
  2. Turn the Digital Crown to the workout you want to do.
    Tap Add Workout at the bottom of the screen for sessions like Tai Chi or kickboxing.
  3. To set a goal, tap the button that looks like three little circles.
  4. Choose a calorie, time, distance, or open goal (meaning that you’ve set no particular goal but still want your Apple Watch to track your workout).
  5. Turn the Digital Crown or tap + / – to set.
  6. When you’re ready to go, tap Start.

As you use the app and choose workouts, the order of workouts reflects your preferences.

Tip: To start a workout without setting a goal, just tap the workout type you’re going for—a run, walk, or stair stepper.

By the way, the redesigned Activity app on iPhone, now called Fitness,providesa streamlined view of data including daily Activity, Workouts, Awards, and Activity Trends on one tab, and Activity Sharing and Activity Competitions on another.

(This how-to is based on my experiences and info on Apple’s support pages — where the images sometimes come from.)

Dennis Sellers
the authorDennis Sellers
Dennis Sellers is the editor/publisher of Apple World Today. He’s been an “Apple journalist” since 1995 (starting with the first big Apple news site, MacCentral). He loves to read, run, play sports, and watch movies.