If you own an Apple Watch, you are probably familiar with the satisfying feeling of closing your rings. That tricolor animation has motivated millions of people to stand up, move around, and get their hearts pumping. But for many everyday users, the interaction stops there. You tap the green "Workout" icon, select "Outdoor Run" or "Functional Strength Training," and wait for the countdown. While that is perfectly fine, you are leaving a massive amount of functionality on the table.
Your Apple Watch is a surprisingly sophisticated fitness computer disguised as a stylish accessory. With recent updates to watchOS, Apple has introduced features that rival dedicated sports watches used by professional athletes. The best part? You don’t need to be a marathon runner to benefit from them. Whether you are walking the dog, doing yoga in your living room, or training for your first 5K, there are hidden settings and shortcuts that can make your exercise more efficient and enjoyable.
Let’s move beyond the basics and explore the essential hacks that will help you master your fitness journey.
1. Customize Your Workout Views (Don't Settle for Default)
When you start a workout, the watch shows you a default set of metrics: usually time, calories, and heart rate. However, what a runner needs to see is very different from what a hiker or a cyclist needs. One of the most underutilized features is the ability to completely overhaul what you see on your wrist while you are sweating.
For example, if you are hiking, you might want to see your current elevation and a compass. If you are running, you might care more about your "Cadence" (steps per minute) or your "Split Pace" rather than your total calories burned. Customizing these views keeps you focused on the data that actually improves your performance.
Pro Tip: You can have multiple screens for a single workout type. You can set up one screen for your main metrics and a second screen solely for controlling your music or podcasts, accessible just by scrolling the Digital Crown.
Here is how to make the watch work for you:
- Open the Workout app on your Apple Watch.
- Find the workout you want to customize (e.g., Outdoor Run), but do not tap it yet.
- Tap the three dots (...) in the top right corner of the workout card.
- Tap the pencil icon or "Preferences" next to the goal type.
- Tap Workout Views.
- Here, you can "Edit Views" to add new data, reorder metrics, or include graphs like Heart Rate Zones and Elevation.
2. The "Segment" Feature: The Secret to Interval Training
Have you ever tried to do a workout where you wanted to track specific laps or intervals? Perhaps you are running at a local track and want to know how fast you ran one specific lap, or you are doing a High-Intensity Interval Training (HIIT) session and want to separate your "work" periods from your "rest" periods.
Most users stop and restart their workout to do this, which messes up the total data. Enter the "Segment" feature. This allows you to "mark" a section of your workout without stopping the overall timer. At the end of your session, your iPhone’s Fitness app will break down the stats for every single segment you marked.
Real-world application: Imagine you are doing a "Couch to 5K" program where you run for 2 minutes and walk for 1 minute. You can double-tap the screen every time you switch from running to walking. Later, you can analyze your pace specifically during the running portions, ignoring the walking slowdowns.
- Start your workout as usual.
- When you finish an interval or a lap, double-tap the screen firmly.
- A summary will appear briefly showing the stats for that specific segment (time and distance).
- Repeat this as many times as you like.
- When you finish the workout, check the Fitness app on your iPhone, tap the workout, and view "Segments" to see the breakdown.
3. The Multisport Trick: Chaining Workouts Together
We have all been there: you finish a grueling 30-minute cycle, and now you want to do a 10-minute cool-down yoga stretch. The instinct is to swipe right, hit "End," wait for it to save, go back to the menu, scroll down, find "Yoga," and start again. This creates two separate workout entries and breaks your flow.
Apple has a seamless solution for this called the "New Workout" button. This feature was originally designed for triathletes who swim, bike, and run in one go, but it is incredibly useful for the everyday gym-goer who mixes cardio and weights.
Why this matters: By chaining workouts, you get a single, continuous report of your total active calories and total time for the entire gym session, rather than fragmented data. It keeps your heart rate monitoring continuous.
Here is how to switch activities without stopping:
- During your current workout (e.g., Outdoor Cycle), swipe right to access the control screen.
- Do not tap End. Instead, tap the New (+) button.
- Select your next activity (e.g., Yoga or Core Training).
- The watch will immediately transition to the new tracking mode without missing a beat.
4. Master Your Heart Rate Zones
For years, fitness advice was simply "move more." Now, the science suggests that how you move matters just as much. "Zone 2 Training" has become a buzzword in the fitness community. This refers to exercising at an intensity where you can hold a conversation comfortably; it is excellent for building endurance and burning fat.
Previously, you had to guess which zone you were in. Now, watchOS calculates your Heart Rate Zones automatically based on your age and health data (though you can manually tweak them if you know your specific max heart rate). Visualizing this data live helps you prevent burnout. If you are supposed to be on a "recovery run" but your watch shows you are in Zone 4 (Hard), you know you need to slow down immediately.
To use this effectively:
- Ensure you have edited your Workout Views (as mentioned in section 1) to include the Heart Rate Zones screen.
- During your workout, scroll the Digital Crown up or down until you see the colored bars.
- Blue/Green (Zone 1-2): Great for warm-ups, cool-downs, and long, slow endurance building.
- Yellow/Orange (Zone 3-4): Good for cardio improvement and tempo training.
- Red (Zone 5): Maximum effort, sustainable only for very short bursts.
5. Battery Life Hacks for Long Workouts
The number one fear for Apple Watch users—especially those with older models—is the battery dying in the middle of a long hike or a marathon. Nothing is more frustrating than losing the data for the last mile of a 10-mile trek.
If you are planning a workout that will last more than a couple of hours, you should utilize the workout-specific Low Power Mode. This isn't just the standard battery saver; it is tailored to keep heart rate and GPS tracking active while reducing other background processes that drain power, like the Always-On display or cellular connectivity.
Note: On Apple Watch Ultra models, this can extend battery life up to incredible lengths, but even on a standard Series 8 or 9, it can be the difference between finishing the hike with data or a black screen.
To ensure you make it to the finish line:
- Go to Settings on your Apple Watch.
- Scroll down to Workout.
- Toggle on Low Power Mode.
- For hiking or running specifically, you can also look for "Fewer GPS and Heart Rate Readings" if you are on an ultra-long adventure, though this reduces data accuracy slightly.
By integrating these hacks into your routine, you transform your Apple Watch from a passive tracker into an active coaching tool. Fitness is a journey of consistency, and having the right data presented in the right way can be the motivation you need to lace up your sneakers one more time this week. Give these features a try on your next workout—you might be surprised at what you are capable of achieving.