How to Set Up an Interval Timer on Apple Watch?
You can set up an interval timer on your Apple Watch primarily using the built-in Workout app or downloading a dedicated third-party app. Both methods allow you to customize work and rest periods to optimize your interval training routines.
Introduction: The Power of Interval Training on Your Wrist
The Apple Watch has become an indispensable tool for fitness enthusiasts. Beyond tracking basic metrics like steps and heart rate, it offers advanced features that can significantly enhance your workout regimen. Among these is the ability to implement interval training, a powerful technique that alternates between high-intensity bursts and periods of rest or low-intensity activity. This method has been shown to improve cardiovascular fitness, burn more calories, and increase endurance. Having an interval timer right on your wrist eliminates the need for external timers or constantly checking your phone, allowing for a more focused and efficient workout.
Benefits of Using Interval Timers on Apple Watch
Integrating interval timers into your Apple Watch workouts offers several advantages:
- Enhanced Workout Efficiency: Precisely timed intervals maximize the benefits of each session.
- Improved Focus: No need to constantly check your phone or rely on external timers. Stay in the zone.
- Data Tracking: Combine interval training with Apple Watch’s comprehensive fitness tracking for insights into your performance.
- Customizable Programs: Tailor your work and rest intervals to match your specific fitness goals.
- Motivation and Adherence: Structured workouts provide a clear framework, making it easier to stick to your fitness plan.
Setting Up Interval Timers Using the Workout App
The Apple Watch’s built-in Workout app offers a surprisingly robust way to create custom interval workouts. Here’s a step-by-step guide:
- Open the Workout app: Locate the Workout app icon (the running figure) on your Apple Watch and tap to open it.
- Select your activity: Choose the type of workout you’re planning to do. This could be running, cycling, swimming, or another activity. If your specific activity isn’t listed, select “Other.”
- Tap the three dots (…) next to the workout type: This opens the options for the selected workout.
- Scroll down and tap “Create Workout”: This option is near the bottom of the list.
- Select “Custom”: This is where you’ll define your interval training.
- Add a Work interval: Tap “Add” and then “Work” to define the high-intensity phase of your interval. Set the duration using time or distance. You can also set a target for calories burned or heart rate zone.
- Add a Recovery interval: Tap “Add” again and then “Recovery.” Define the low-intensity or rest phase. Set the duration using time or distance.
- Add Repetitions: Add your Work and Recovery Intervals as individual steps, and then add a “Repeat” step. Configure the repeat step to loop the Work/Recovery combination for the required number of intervals.
- Name your Workout: Once you’ve set up your intervals, give your workout a meaningful name so you can easily find it later.
- Start your workout: Select your newly created workout from the Workout app and tap “Start.” Your Apple Watch will guide you through each interval.
Exploring Third-Party Interval Timer Apps
While the Workout app offers basic interval timing functionality, dedicated third-party apps provide more advanced features and customization options. Some popular choices include:
- Seconds Pro: Known for its highly customizable interface and advanced features like complex interval patterns.
- Intervals Pro: User-friendly interface with support for GPS tracking and heart rate monitoring.
- Tabata Timer: Specifically designed for Tabata workouts, with pre-programmed intervals and customizable options.
These apps often offer features like:
- Customizable Alerts: Choose from a variety of sounds, vibrations, and visual cues to signal the start and end of each interval.
- GPS Tracking: Record your distance, pace, and route during outdoor workouts.
- Heart Rate Monitoring: Track your heart rate zones and adjust your intensity accordingly.
- Workout History: Review your past workouts to track your progress.
Common Mistakes to Avoid
Setting up interval timers on your Apple Watch is generally straightforward, but there are a few common mistakes to avoid:
- Inaccurate Interval Durations: Double-check your work and rest intervals to ensure they are accurate.
- Forgetting to Save the Workout: Always save your custom workout after creating it to avoid losing your settings.
- Not Adjusting Settings: Take the time to explore the settings of your chosen app or the Workout app to customize alerts and data tracking.
- Ignoring Your Body: Pay attention to your body’s signals and adjust your interval durations or intensity as needed.
- Using overly complicated workouts as a beginner: Start with simple interval structures and gradually increase the complexity as you become more experienced.
A Comparison of Workout App vs. Third-Party Apps
| Feature | Workout App | Third-Party Apps (Generally) |
|---|---|---|
| Customization | Basic | Advanced |
| Alerts | Limited | More Options |
| GPS Tracking | Available for relevant workouts | Often Integrated |
| Heart Rate | Integrated | Integrated |
| Cost | Free (Included with Watch) | Varies (Free to Paid) |
| Ease of Use | Relatively Simple | Can vary |
Frequently Asked Questions (FAQs)
How do I adjust the alert sounds for my interval timer?
Most third-party interval timer apps allow you to customize the alert sounds within the app’s settings. The built-in Workout app has limited customization options for alerts; you can only adjust the overall volume and choose between haptic and audio cues in the watch’s general settings.
Can I use my Apple Watch to track distance during interval runs?
Yes, the Apple Watch can track distance during interval runs. The GPS functionality is activated automatically when you select a running workout in the Workout app or in a third-party app that supports GPS tracking. Make sure the app you are using has the necessary permissions to access location services.
What if my Apple Watch doesn’t vibrate during my interval?
First, check that the haptic feedback is enabled in your Apple Watch settings (Settings > Sounds & Haptics). Then, make sure the specific interval timer app you’re using has haptic alerts enabled within its settings. If problems persist, restart your Apple Watch.
How do I delete a custom workout created in the Workout app?
To delete a custom workout, open the Workout app on your Apple Watch. Scroll to the workout you want to delete, swipe left on it, and then tap the “Delete” button (trash can icon) that appears.
Can I create intervals based on heart rate zones instead of time or distance?
Some advanced third-party apps allow you to create intervals based on heart rate zones. This allows the watch to guide you into specific heart rate ranges during your workouts, based on your individual data. The built-in Workout app does not natively support this but can display current heart rate and average heart rate for each interval.
How do I pause an interval workout on my Apple Watch?
During an interval workout, you can pause it by pressing both the side button and the Digital Crown simultaneously. To resume, press both buttons again.
Will using an interval timer app significantly drain my battery?
Using GPS and heart rate monitoring during interval training will consume more battery than basic watch functions. However, the Apple Watch is generally optimized for workouts, and the impact shouldn’t be overly significant for shorter workouts. Long sessions may benefit from being mindful of background app refresh and screen brightness.
Can I use the same interval timer setup for different types of workouts?
Yes, you can typically reuse or modify existing interval timer setups for different workouts. Most apps allow you to save multiple custom workouts, and you can easily adjust the work and rest intervals to suit different activities.
Is there a way to create a ‘warm-up’ or ‘cool-down’ phase within the interval timer?
Some third-party apps allow you to create separate warm-up and cool-down phases as part of your interval workout structure. The Workout App has no specific option for this but you can create the Warm-up and cool-down as separate manual steps within the ‘Custom’ workout creation.
What do I do if my Apple Watch gets an incorrect GPS lock during an outdoor interval workout?
Make sure you are in an open area with a clear view of the sky when starting your workout. If the GPS lock is incorrect, pause the workout and wait for the GPS signal to stabilize before resuming. Ensure your watch is fitted correctly and that there is nothing obstructing the watch.
Are interval training timers safe for everyone to use?
Interval training can be intense, and it is not suitable for everyone, especially beginners or individuals with pre-existing health conditions. It’s always best to consult with a healthcare professional before starting any new exercise program.
How can I track my progress and see how my interval times are improving over time?
Many interval timer apps offer workout history tracking, allowing you to review your past sessions and monitor your progress. The Apple Watch’s Activity app also provides a summary of your overall activity, including workout duration, calories burned, and heart rate data. Use the trend features to visualise improvements in your interval performance.