iPhone User Guide

Start a workout in Fitness on iPhone

You can start individual workout sessions—from cardio-focused options such as High Intensity Interval Training (HIIT), Outdoor Run, and Outdoor Cycle, to strength-based workouts like Functional Strength Training, Core Training, and Kickboxing. You can also set media to automatically play when you begin a workout type: If you subscribe to Apple Music, Apple Music selects media based on the workout type and the music you love. Or you can choose media yourself.

If you have just an iPhone, you can do a workout with the following workout types:

  • Outdoor Walk

  • Outdoor Run

  • Hiking

  • Outdoor Push Walking Pace

  • Outdoor Push Running Pace

  • Outdoor Cycle

When you connect an Apple Watch, AirPods Pro 3, Powerbeats Pro 2, or a compatible Bluetooth enabled third-party heart rate monitor, you can do a workout with workout metrics displayed on the screen.

Note: If you have iPhone connected to AirPods Pro 3 or a third-party heart rate monitor, you have access to more workout types like Kickboxing and Pilates. If you have an Apple Watch, you have access to all workout types.

👁 The Fitness workout screen showing three workout types. Buttons to log a workout and connect a heart rate monitor are at the top of the screen.

Connect a heart rate device

Before you start a workout on your iPhone, make sure you’ve connected an Apple Watch, AirPods Pro 3, Powerbeats Pro 2, or Bluetooth®-enabled third-party heart rate monitors that connect to the Health app. For more information on AirPods Pro 3, see Track your heart rate during workouts with AirPods Pro 3 in the AirPods User Guide.

If you do not have a heart rate device connected, do the following:

  1. Go to the Fitness app 👁 Image
    on your iPhone.

  2. Tap Workout, then tap 👁 the Heart Rate Devices button
    in the top-right corner.

  3. Tap Bluetooth Settings, then pair your iPhone with a Bluetooth accessory.

Start a workout

  1. Go to the Fitness app 👁 Image
    on your iPhone.

  2. Tap Workout, then scroll to the workout type you want to do.

    To see more workout types, tap 👁 the Add button
    at the bottom of the tab.

  3. To start the workout, tap 👁 the Start button
    .

Choose audio for a workout

You can set media to automatically play when you begin a workout type—either media selected for you based on what you normally listen to, or media you choose yourself.

  1. Go to the Fitness app 👁 Image
    on your iPhone.

  2. Tap Workout, scroll to a workout type, then tap 👁 the Media button
    .

  3. Turn on Autoplay Media.

  4. If you subscribe to Apple Music, you can have media play automatically based on the workout type and the music you listen to. Tap Picked for You.

  5. To choose your own media, tap Choose Media, tap Add Media, then do one of the following:

    • Choose a suggested option: Tap an option below Suggestions.

      Tip: To view more suggestions, tap Music or Podcasts below Sources.

    • Choose a playlist: Tap Music, tap Playlists, then choose a playlist.

  6. When you’re finished, tap 👁 the Done button
    .

Note: Music or other audio you’re already listening to before you begin your workout continues to play.

Use the workout controls

During a workout, you can pause, mark a segment, send a Check In, lock controls, and more. When you finish a workout, you can view a summary of how you did.

  1. Go to the Fitness app 👁 Image
    on your iPhone.

  2. Start a workout, then do any of the following:

    • Pause the workout: Tap 👁 the Pause button
      .

    • Resume the workout: Tap 👁 the Resume button
      .

    • Mark a segment: Tap 👁 the Segments button
      .

    • Connect a heart rate device: Tap 👁 the Heart Rate Devices button
      .

    • End the workout: Swipe up from the bottom of the screen, then tap End Workout. Review the workout summary, then tap 👁 the Done button
      .

    • Mute Workout Buddy: Swipe up from the bottom of the screen, then tap Mute.

    • Start a Check-In: Swipe up from the bottom of the screen, tap Check-In, then follow the onscreen instructions.

    • Stop viewing metrics on iPhone (Apple Watch required): Swipe up from the bottom of the screen, then tap Stop Viewing.

      Note: To start viewing again, swipe right on your Apple Watch, then tap View.

    • Lock the workout controls: Swipe up from the bottom of the screen, then tap Lock Controls.

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