Guided workouts on your wrist

What gets guided

• The workouts in your plan and today's suggested workout.
• Your own workouts, created on your iPhone in "My Workouts" (see below).
• "Start running" step by step: walking and running in minutes, with no pace to hold.

Create your own workouts

1. 1

   Start from a template, or a blank page

   Short intervals, Threshold, Pyramid, Hills or Heart rate easy run: templates use today's paces, based on your fitness, and follow them as long as you don't change them. You can also copy a workout from a coach or a club.

2. 2

   Build your steps

   Warm-up, efforts, recoveries, cool-down, and blocks to repeat ("Repeat 6 times"). Each step ends at a distance, after a duration, or when you press the Lap button.

3. 3

   Give each step a target

   A pace, with its range of ±10 seconds per km (±16 seconds per mile); a heart rate zone; "Easy", where your watch only alerts you if you go too fast; "By effort", with no number to follow, for hills or strides; or no target. Today's paces are suggested: one tap is enough, no need to know them by heart.

4. 4

   Check before you save

   At the top: the workout's outline, its estimated duration and distance, and the target effect (Tempo, Threshold…).

5. 5

   Find it on your watch

   If it's scheduled for a day, it waits at the top of Activities that day. Otherwise, it stays in "My Workouts" on your watch, ready whenever you want, outdoors or on a treadmill, even without your iPhone.

During the workout

1. 1

   Prepared by your iPhone

   Your iPhone calculates today's paces from your fitness, writes out each step and sends it to your watch. All the watch has to do is guide you, even far from your iPhone.

2. 2

   The current step

   At the top, the step and a bar showing all the steps. In the middle, your pace and a gauge that shows whether you're in range. At the bottom, what's left and what's next.

3. 3

   The range, and alerts

   A target pace has a range of ±10 seconds per km (±16 seconds per mile). Outside it, the watch vibrates and says "A bit fast" or "A bit slow". An easy step is never judged too slow, and there are no pace alerts on the treadmill.

4. 4

   Easy runs, by heart rate

   An easy run is run between 50 and 72% of your heart rate reserve. If you go above that, a gentle alert reminds you.

5. 5

   Transitions

   A countdown before each step, the recovery counting down, then the voice announces the next step. In an easy run or a long run, a lap every mile and a mile screen; in intervals, a lap per step.

6. 6

   The review, at the finish

   For a plan workout, each step is compared with its range, with a verdict, on the watch and then in the workout details on your iPhone. Your own workouts and today's suggested workout don't get this review: you'll find your numbers in the workout details.

What can throw it off

• Obstructed GPS: your current pace can jump. The ±10-second range absorbs small gaps.
• Wrist heart rate that drops out at the start of a workout: the easy-run alert can be wrong for a few minutes. A chest strap fixes that.
• On a treadmill, distance is estimated by the watch: pace is only a guide, which is why there are no alerts.

What you can set

• Record with Stamio (the default) or with the Workout app. Your own workouts are always guided by Stamio.
• Sounds: vibrations only, beeps or voice.
• Recoveries walking or jogging.
• Auto-lap and the mile screen.
• In "My Workouts": edit, duplicate or delete a workout (30 at most).

Questions