How to Create Custom Workouts for Apple Watch (2025 Guide)

January 12, 2025
12 min read
By AWRun Team

Apple Watch is one of the best running watches available, but most runners don't know about its most powerful feature: custom structured workouts. Instead of just hitting "Start" on an outdoor run, you can create detailed workouts with specific intervals, pace targets, and automatic alerts—just like expensive GPS watches from Garmin or Polar.

This complete guide will show you exactly how to create custom workouts for Apple Watch in 2025, using Apple's WorkoutKit framework and free tools like AWRun.

What Are Custom Workouts on Apple Watch?

A custom workout (also called a "structured workout") is a pre-programmed training session that guides you through specific intervals, paces, and goals. Apple Watch alerts you when to speed up, slow down, or transition to the next interval—so you can focus on running, not constantly checking your watch.

Example: Interval Workout

Instead of manually tracking "run 1 minute fast, jog 2 minutes easy, repeat 6 times," you create a structured workout that:

  1. Guides you through a 10-minute warm-up
  2. Automatically starts work intervals at 4.5 m/s (5K pace)
  3. Alerts you when to recover at 2.5 m/s (easy pace)
  4. Repeats the interval block 6 times
  5. Finishes with a 5-minute cool down

All automatically, with zero manual timer management.

Why Use Custom Workouts?

1. Stay Focused on Running

No more fumbling with your watch to start/stop interval timers. Apple Watch handles everything, so you can focus on effort and form.

2. Consistent Training

Following structured workouts ensures you're training at the right intensities, not guessing or running too hard (or too easy).

3. Professional-Level Training

Get the same structured workout features as high-end GPS watches like Garmin Forerunner or Polar Vantage—but on your Apple Watch.

4. Automatic Tracking

Every interval, pace change, and transition is recorded automatically, giving you detailed workout data in the Fitness app.

5. Motivation Through Structure

Knowing you have 4 intervals left (instead of vaguely "running fast") is surprisingly motivating and helps you push through hard workouts.

How WorkoutKit Changed Everything (iOS 18 & watchOS 11)

Before iOS 18 and watchOS 11 (released September 2024), creating custom workouts for Apple Watch was nearly impossible. You could only use pre-built workouts in limited third-party apps.

Apple's WorkoutKit framework changed everything:

  • Native support for custom structured workouts
  • Automatic syncing between iPhone and Apple Watch
  • Detailed interval programming (time-based, distance-based, pace targets)
  • Open framework that developers can use to build workout tools

This means you can now create workouts on your iPhone, and they instantly appear on your Apple Watch—just like Garmin Connect or Polar Flow.

3 Ways to Create Custom Workouts for Apple Watch

Method 1: AWRun AI Workout Generator (Easiest)

Best for: Anyone who wants to describe workouts in plain English and get instant results

How it works:

  1. Visit AWRun's workout generator on any device
  2. Type your workout in natural language (e.g., "30 minute tempo run with 10 minute warm up and cool down")
  3. AI generates a structured workout file
  4. Download the .workout file
  5. Open in AWRun iOS app (or tap the file in Files app)
  6. Workout syncs automatically to Apple Watch

Example prompts:

  • "Easy 20 minute run"
  • "6 x 1 minute fast with 2 minute recovery"
  • "5K race simulation: 1 mile warm up, 3.1 miles at race pace, 0.5 mile cool down"
  • "Progressive run: start at 3 m/s, increase to 4.5 m/s over 40 minutes"

Pros:

  • Zero technical knowledge required
  • Works from any device (phone, laptop, tablet)
  • Generates workouts in seconds
  • Completely free

Cons:

  • Requires internet connection to generate workouts

Method 2: AWRun iOS App (Quick Manual Creation)

Best for: Runners who want manual control over every interval

How it works:

  1. Open AWRun iOS app (requires iOS 18+)
  2. Tap "Create Workout"
  3. Add warmup, intervals, blocks, cool down
  4. Set pace targets, durations, distances
  5. Save workout
  6. Workout syncs automatically to Apple Watch

Pros:

  • Full manual control
  • Works offline
  • Save workout templates for future use

Cons:

  • More time-consuming than AI generator
  • Requires learning the interface

Method 3: Third-Party Apps

Best for: Runners already using training apps like TrainingPeaks, Runna, or Final Surge

Some running apps now support WorkoutKit and can sync custom workouts to Apple Watch. However, these typically require paid subscriptions.

Step-by-Step: Creating Your First Custom Workout

Let's create a beginner interval workout using AWRun's AI generator:

Step 1: Describe Your Workout

Visit AWRun and type:

"10 minute warm up, then 6 x 1 minute fast at 4.5 m/s with 2 minute easy recovery at 2.5 m/s, then 5 minute cool down"

Step 2: Review the Generated Workout

AI will generate a structured workout with:

  • Warmup block: 10 minutes at easy pace
  • Interval block (repeated 6 times):
    • Work: 1 minute at 4.5 m/s (5K pace)
    • Recovery: 2 minutes at 2.5 m/s (easy pace)
  • Cool down: 5 minutes at easy pace

Step 3: Download the Workout File

Click "Download Workout" to save a .workout file to your device.

Step 4: Import to AWRun iOS App

Option A: Automatic Import

  • Tap the downloaded .workout file
  • iOS will ask "Open in AWRun?"
  • Tap "Open"

Option B: Manual Import

  • Open AWRun iOS app
  • Tap "Import Workout"
  • Select the .workout file from Files app

Step 5: Sync to Apple Watch

Workouts sync automatically via iCloud. Within seconds, your new workout will appear on your Apple Watch.

Step 6: Start Your Workout

On Apple Watch:

  1. Open the Workout app
  2. Scroll to "AWRun Workouts"
  3. Select your custom workout
  4. Tap "Start"

Apple Watch will guide you through every interval with audio and haptic alerts!

Understanding Workout Structure

Custom workouts are built from blocks:

1. Warmup Block

  • Usually 5-15 minutes at easy pace
  • Prepares your body for hard work
  • Increases heart rate gradually

Example: "10 minute warm up at 2.5 m/s"

2. Work Blocks (Intervals)

  • The main part of your workout
  • Can include single intervals or repeating blocks
  • Set pace targets, heart rate zones, or effort levels

Example: "6 x 400m at 5K pace with 90 second recovery"

3. Recovery Blocks

  • Active recovery between work intervals
  • Should be easy enough to catch your breath
  • Usually 50-100% of work interval duration

Example: "2 minute easy jog at 2.5 m/s"

4. Cool Down Block

  • 5-10 minutes of easy running
  • Gradually lowers heart rate
  • Aids recovery

Example: "5 minute cool down at 2.5 m/s"

Common Workout Types You Can Create

1. Interval Workouts

Classic Track Intervals:

10 min warm up
8 x 400m at 5K pace, 90 sec recovery
5 min cool down

Time-Based Intervals:

10 min warm up
6 x 3 min at tempo pace, 2 min easy
10 min cool down

2. Tempo Runs

Sustained Tempo:

15 min warm up
20 min at tempo pace (3.5-4.0 m/s)
10 min cool down

Tempo Blocks:

10 min warm up
2 x 10 min at tempo pace, 3 min easy
5 min cool down

3. Progression Runs

Gradual Progression:

Start at 3.0 m/s for 10 min
Increase to 3.5 m/s for 10 min
Increase to 4.0 m/s for 10 min
Finish at 4.5 m/s for 10 min

4. Long Runs with Surges

Endurance with Speed:

60 min easy at 2.8 m/s
Last 15 min at marathon pace (3.5 m/s)
5 min cool down

5. Fartlek Workouts

Swedish Speed Play:

10 min warm up
Alternate 1 min fast, 1 min easy for 20 min
5 min cool down

6. Hill Repeats (Time-Based)

Effort-Based Hills:

15 min warm up
8 x 2 min hard uphill effort, 2 min easy downhill
10 min cool down

Tips for Better Custom Workouts

1. Know Your Pace Zones

Before creating workouts, understand these common paces:

  • Recovery: 2.0-2.5 m/s (13:20-16:45/mile) - very easy, conversational
  • Easy: 2.5-3.0 m/s (10:00-13:20/mile) - comfortable, can talk in full sentences
  • Tempo: 3.5-4.0 m/s (6:40-7:30/mile) - comfortably hard, few words at a time
  • 5K Pace: 4.5-5.0 m/s (5:20-5:55/mile) - hard, 1-2 words at a time
  • Mile Pace: 5.0-5.5 m/s (4:50-5:20/mile) - very hard, no talking

2. Always Include Warm-Up and Cool Down

Never skip these! They prevent injury and improve workout quality.

  • Warm-up: Minimum 10 minutes easy running
  • Cool down: Minimum 5 minutes easy running

3. Start Conservative

Your first custom workout should feel easier than expected. You can always increase intensity next time—but pushing too hard on workout #1 can lead to injury or burnout.

4. Use Time-Based Intervals for Roads/Trails

Distance-based intervals (e.g., 400m repeats) work best on tracks where you know exact distances. For roads and trails, use time-based intervals (e.g., 1 min fast, 2 min easy).

5. Test Workouts Before Race Week

Don't try a brand new custom workout structure during an important training week. Test new workout formats during base training or recovery weeks.

Troubleshooting Common Issues

Problem: Workout Not Showing on Apple Watch

Solutions:

  1. Ensure iPhone and Apple Watch are connected via Bluetooth
  2. Check that both devices have iCloud sync enabled
  3. Wait 1-2 minutes for sync to complete
  4. Restart both iPhone and Apple Watch

Problem: Pace Alerts Not Accurate

Solutions:

  1. Calibrate Apple Watch by running 20 minutes outdoors without phone
  2. Ensure "Outdoor Run" workout type is selected (not Indoor Run)
  3. Check GPS signal before starting workout (should show green dot in Workout app)

Problem: Too Many/Too Few Alerts

Solutions:

  1. Adjust alert frequency in AWRun app settings
  2. Disable unnecessary metric alerts in Apple Watch Workout settings
  3. Keep only pace, interval start/end, and heart rate alerts enabled

Problem: Workout File Won't Import

Solutions:

  1. Ensure you have AWRun iOS app installed (free on App Store)
  2. Update iOS to 18.0 or later
  3. Re-download the .workout file
  4. Check file isn't corrupted (should be valid JSON)

Advanced: Understanding the .workout File Format

Custom workouts are saved as .workout files—simple JSON files that WorkoutKit can read. Here's what one looks like:

{
  "displayName": "Interval Workout",
  "blocks": [
    {
      "type": "warmup",
      "duration": 600,
      "target": "speed",
      "targetValue": 2.5
    },
    {
      "type": "work",
      "duration": 60,
      "target": "speed",
      "targetValue": 4.5,
      "iterations": 6
    },
    {
      "type": "recovery",
      "duration": 120,
      "target": "speed",
      "targetValue": 2.5
    },
    {
      "type": "cooldown",
      "duration": 300,
      "target": "speed",
      "targetValue": 2.5
    }
  ]
}

Key fields:

  • displayName: Workout name shown on Apple Watch
  • blocks: Array of workout segments
  • type: Block type (warmup, work, recovery, cooldown)
  • duration: Time in seconds
  • target: Metric to track (speed, heartRate, pace)
  • targetValue: Target value (e.g., 4.5 m/s)
  • iterations: Number of repetitions for interval blocks

Frequently Asked Questions

Do I need AWRun iOS app to use custom workouts?

Yes, you need AWRun (or another WorkoutKit-compatible app) to import .workout files and sync them to Apple Watch. AWRun is free and requires iOS 18+.

Can I edit workouts after creating them?

Yes! Open the workout in AWRun iOS app, make changes, and save. Updates sync automatically to Apple Watch.

Do custom workouts work offline?

Yes, once synced to Apple Watch, workouts work completely offline. You can run without your iPhone.

Can I share workouts with training partners?

Yes! Share the .workout file via AirDrop, Messages, or email. Your training partners can import it into their AWRun app.

What's the difference between AWRun and Apple's built-in custom workouts?

Apple introduced limited custom workout support in watchOS 11, but it requires manual creation on Apple Watch (slow and tedious). AWRun uses AI to generate workouts in seconds and allows creation on any device.

Can I create custom workouts for cycling or swimming?

AWRun currently supports running workouts only. Apple's native custom workout feature supports multiple activity types.

Are there limits to workout complexity?

WorkoutKit supports up to 50 blocks per workout. Most running workouts use 5-15 blocks, so you'll rarely hit this limit.

Sample Workouts to Try This Week

Beginner: Easy Run with Strides

20 min easy run at 2.8 m/s
4 x 20 second strides at 5.0 m/s, 40 sec recovery
5 min cool down

Intermediate: Classic 5K Workout

15 min warm up
5 x 1000m at 5K pace (4.5 m/s), 2 min recovery
10 min cool down

Advanced: Tempo + Intervals

15 min warm up
15 min at tempo pace (3.8 m/s)
5 min easy
6 x 1 min at mile pace (5.2 m/s), 1 min recovery
10 min cool down

Conclusion

Custom workouts transform Apple Watch from a basic fitness tracker into a professional running coach on your wrist. With WorkoutKit and tools like AWRun, you can create any workout structure imaginable—from simple easy runs to complex interval sessions—and have Apple Watch guide you through every step.

Getting started is simple:

  1. Visit AWRun's AI workout generator
  2. Describe your workout in plain English
  3. Download and import to Apple Watch
  4. Start running with professional-level guidance

No expensive GPS watch required. No monthly subscriptions. Just you, your Apple Watch, and unlimited custom workouts.

Ready to try your first custom workout? Generate one now and experience the difference structured training makes.

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