Choosing the right Apple Watch workout for your treadmill session can make a big difference in your tracking. If you’ve ever wondered ‘what apple watch workout to use for treadmill’, you’re not alone—it’s a common question with a few great answers.
What Apple Watch Workout to Use for Treadmill
The Apple Watch offers several built-in workout types that are perfect for the treadmill. Your main choices are the “Indoor Run” and “Indoor Walk” workouts. These are specifically designed for when you’re running or walking on a stationary machine like a treadmill.
Using the correct one ensures your watch uses the right sensors to track your metrics. It also helps give you more accurate calorie and distance estimates. Let’s look at how to pick the best option for your goals.
Your Best Options: Indoor Run vs. Indoor Walk
For most people, the decision is straightforward. Are you primarily running or walking? Your answer picks your workout.
- Indoor Run: Use this for jogging, running, or any session where both feet are off the ground at some point. It’s ideal for steady runs, intervals, or hill workouts on the treadmill.
- Indoor Walk: Choose this for walking at any pace, including power-walking or incline walks. It’s calibrated for the arm motion and stride of walking.
Picking the wrong one can throw off your data. For example, using “Outdoor Run” on a treadmill will give very poor distance results because it relies on GPS.
How to Start a Treadmill Workout on Your Apple Watch
Starting your workout is simple. Just follow these steps every time you get on the treadmill.
- Open the Workout app on your Apple Watch.
- Scroll down until you see either “Indoor Run” or “Indoor Walk”.
- Tap your chosen workout type. You can set a goal (like calories or time) by tapping the three dots, or just tap to start immediately.
- Wait for the 3-2-1 countdown. Your workout is now tracking!
- During your workout, swipe or turn the Digital Crown to see different metrics like heart rate, average pace, and active calories.
- When finished, swipe right and tap the End button. Then confirm to save.
Why Not Just Use “Other” or “Mixed Cardio”?
You might see other options like “Mixed Cardio” or “Other” in the list. While you can use them, they’re not the best for treadmill sessions.
The “Other” workout is a catch-all that simply counts time and estimates calories based on your average move. It doesn’t track distance or pace specifically for running or walking. “Mixed Cardio” is similar, meant for varied activities in one session.
Sticking with “Indoor Run” or “Indoor Walk” gives you more detailed and accurate information for that specific activity. Your watch uses its accelerometer and heart rate sensor in a mode optimized for that motion.
For Advanced Runners: The Treadmill Setting
If you’re a serious runner, there’s a hidden setting you should know about. In the Watch app on your iPhone, go to Workout > Running Form and turn on “Treadmill”.
When this is on, your Apple Watch will use its sensors to more precisely estimate your distance and pace during an Indoor Run workout. It’s especially helpful if you find the standard tracking is a bit off from the treadmill’s display.
Tracking Your Metrics and Closing Your Rings
Using the correct treadmill workout efficiently closes your Apple Watch activity rings. All your active calories count toward your Move ring, and every minute counts for your Exercise ring.
During the workout, you can check several key metrics:
- Elapsed Time
- Active Calories
- Heart Rate and Zones
- Average Pace (minutes per mile/km)
- Distance (estimated)
Remember to swing your arms naturally while on the treadmill. The watch uses this arm movement, along with step detection, to help calculate your distance if you’re not using the Treadmill setting.
What About HIIT or Incline Workouts?
Many people like to mix up their treadmill routine with High-Intensity Interval Training (HIIT) or steep incline segments. For these, you still have a couple good choices.
If your intervals involve switching between running and walking, “Indoor Run” is still your best bet. It will accurately capture the changes in your intensity through your heart rate and motion.
For a session that’s purely walking but with changing inclines, stick with “Indoor Walk”. The watch will capture the increased effort through your elevated heart rate, even if your speed stays the same.
Correcting Distance After Your Workout
Sometimes your Apple Watch’s estimated distance might not match the treadmill console. You can calibrate your watch for better accuracy over time by doing a few outdoor runs with GPS. This helps it learn your stride length.
You can also manually add distance in the Health app on your iPhone later, but it’s a bit technical. For most people, the consistency of the watch’s measurement is more important than it matching the treadmill exactly, as treadmills themselves can be inaccurate.
Making the Most of Your Treadmill Workout
To get the best experience, pair your workout with other Apple Watch features. Start an upbeat playlist or podcast from your watch to keep you motivated. You can also use the Breathe app for a quick cooldown after you finish.
Don’t forget to check your workout summary in the Fitness app on your iPhone afterwards. You can see a map of your heart rate throughout the session, which is great for understanding your effort levels during intervals.
Common Mistakes to Avoid
- Using “Outdoor Run” on the treadmill. This will give a very short distance since there’s no GPS signal.
- Holding onto the treadmill rails too much. This can limit arm swing and reduce the accuracy of step counting.
- Forgetting to start the workout! It’s easy to get distracted and begin running before you tap start.
- Not updating your personal information (like weight) in the Health app, as this affects calorie calculations.
Frequently Asked Questions (FAQ)
What’s the difference between indoor run and outdoor run on Apple Watch?
Indoor Run uses the watch’s accelerometer and gyroscope to estimate distance based on your arm movement. Outdoor Run uses GPS to track your real-world route and distance. Always use Indoor for the treadmill.
Can I use the Apple Watch treadmill workout for walking?
Yes, absolutely. Use the “Indoor Walk” workout option for any walking pace on the treadmill. It’s designed specifically for that motion.
Why is my Apple Watch treadmill distance wrong?
It’s an estimate based on arm swing. If you hold the rails or have an unusual arm carriage, it can be less accurate. Enabling the Treadmill setting in the Watch app and doing some outdoor calibration runs can help improve it.
Does the Apple Watch track incline on treadmill?
No, the Apple Watch does not automatically detect the incline level you set on the treadmill. However, it does detect the increased effort through your heart rate, and that will be reflected in your calorie burn and exercise minutes.
What is the best Apple Watch workout for treadmill intervals?
The “Indoor Run” workout is still the best choice for intervals. It effectively tracks the changes in your speed and effort through your heart rate data and motion, giving you a complete picture of your session.
Choosing the right workout for your treadmill time helps you get the credit you deserve. With “Indoor Run” or “Indoor Walk,” you can trust your data and focus on reaching your fitness goals one step at a time.