Structured Interval Plans
Warm-up, work, recovery, cool-down, on the wrist.
Design training plans on iPhone, warm-up, work and recovery sets, cool-down, and freeform steps, with an optional pace target for each step. Plans sync straight to the watch picker.
During the run the watch shows a slim interval header: the current step’s purpose, a progress bar, remaining time or distance, and a preview of what’s next. Open-ended steps get a manual “Next” so you can improvise without losing the structure.
Compose the plan on the iPhone’s Plans tab: single steps or repeat blocks, four × 400 m work with 200 m recovery, each step with a time goal, a distance goal, or left open for a manual Next.
Give steps a pace target if you want one, in min/km or min/mi, and in min/100 m for swim plans, targets follow the sport’s language.
The plan appears in the watch picker automatically. During the workout, the slim header counts the step down, previews the next one, and advances by itself when a goal completes.
Prefer a bigger view? The plan-progress widget replaces the header inside any slot and grows with it, adding live pace and heart-rate-zone rows in larger slots.
Can steps have heart-rate or power goals?
No, step goals are time, distance, or open, with optional pace targets. Heart-rate guidance comes from the zone widgets and spoken zone crossings running alongside the plan, honest division of labour rather than half-built targets.
Does the watch announce interval boundaries?
Yes, if you enable audio cues: transitions are spoken on-device, “Work, 400 metres”, in English or German, alongside the haptic. Open steps wait for your tap.
Is the interval structure saved into Apple Health?
The workout saves completely, samples, splits, route, but the plan structure itself is not written into the HKWorkout; Health has no faithful field for it. Your plan stays in Runara, reusable for the next session.
Do interval plans work for swimming?
Yes, and the targets switch to swimmer’s units: pace per 100 m. Combined with the pool modes, a structured swim set counts down on the same slim header as a track session.