Help Guides
Quick Start
Select & configure workout settings to start
Use AirPods for coaching alerts
Start music or podcast playback prior to starting workout
Long press for controls to start & stop intervals, mark segments, or stop a workout
Spin crown or swipe screen to scroll data
Raise wrist or tap screen to hear data
Review workouts in Apple Health & Fitness apps on iPhone
Share workouts with 3rd party apps through Apple Health
Manage intelligent coaching via in-app store
Starting Workouts
Select treadmill for indoor runs on a treadmill
Select trainer for indoor rides on a trainer
Select moderate for steady, moderate paced runs, rides or wheelchair workouts
Select interval to configure runs, rides or wheelchair workouts with faster paced intervals
Select recovery for slow, recovery paced runs, rides or wheelchair workouts
Select ski to begin skiing, then go hit the pow
Select board to begin snowboarding, then go shread
Selecting Pool Length
Select the correct pool length from the list
Select open water for open water swims in lakes, rivers, or the ocean
Select open water when swimming in unknown length pools
Configuring Intervals
Select short intervals to configure intervals less than 2:00 in length
Select medium intervals to configure intervals between 2:00 and 5:00 in length
Select long intervals to configure intervals greater than 5:00 in length
Select heart rate intervals to configure long intervals that use a target recovery heart rate instead of a fixed recovery time
Select track intervals to configure short intervals that use an indoor 200 meter or an outdoor 400 meter running tracks, or for short intervals that use an indoor 250 meter or an outdoor 333 meter cycling track
Setting Run or Wheelchair Pace
Set run or wheelchair pace to your long steady workout mile or kilometer pace
Pace value is preset to your estimated long steady workout mile or kilometer pace
Interval workout pace target is automatically set from the steady workout pace
Recovery workout max pace target is automatically set from the steady workout pace
Setting Swim Pace
Set swim pace to your 100 meter or 100 yard cruise pace
Pace value is preset to your estimated 100 meter or 100 yard swim pace
Pace value is preconfigured to your 100 meter pace if the pool length is in metric units, or 100 yard pace if the pool length is in English units
Pace value is preset to your 100 meter pace for open water swims
Quick Launch
You can display a quick launch complication on most Watch faces for launching the app, or directly starting a specific workout
The Siri Watch face will display relevant shortcuts to directly start specific workouts at appropriate times and locations
You can ask Siri using “hey Siri, start a...” to start a specific workout
For example, you can start a moderate ride by activating Siri and saying “hey Siri, start a moderate ride workout”
Using AirPods
Connect your AirPods to your Watch
Start audio in your favorite music or podcast app
Launch a World Champ Tech app
Select & start workout
Hear Current Data
Wake Watch display with wrist raise or tap during workout to hear current data
Configure Watch Wake properties in Watch Settings Display & Brightness
Set Wake on Wrist Raise, Wake on Crown Up, or simply Wake on Tap
Set Wake on Tap Duration to 70 Seconds for less frequent spoken data
Speech Settings
Set to Zen for limited spoken data & coaching
Set to Chatty for extensive spoken data & coaching
Using Bluetooth
Connect your cycling Bluetooth sensors to your Watch through the Apple Workout app
Launch Bike+
Select & start workout
Bike+ app can process cycling power, cadence, and speed sensor data
Starting Intervals & Marking Segments
Select interval type - short, medium, long, heart rate, or track
Select number of intervals per interval set, length of interval, and interval recovery time
For heart rate intervals, recovery heart rate is the target heart rate that must be met before the next interval begins
Long touch workout display to show menu, or swipe up to control screen to show interval toggle button
Press interval button to start a new interval set or end an interval set
Cycling Strength Intervals
Select strength or power intervals for correct cadence coaching during medium length intervals
Marking Segments
Press segment button to mark the beginning or end of a segment
Displaying Data
Scrolling Data
Swipe up or down to scroll between data screens
Spin the crown selector to scroll between data screens if the screen is covered in perspiration or water, when you are wearing gloves, or any time it is difficult to swipe
Data Units
Running, walking, and hiking distance & pace data is displayed using the english units of miles, yards, and minutes per mile in the USA. Metric units of kilometers, meters, and minutes per kilometer are used in the rest of the world
Swimming distance & pace data is displayed using the english units of miles, yards, and seconds per 100 yards for pools measured in yards, and open water swims in the USA. Metric units of kilometers, meters, and seconds per 100 meters are used for metric length pools and opern water swims in the rest of the world
Cycling, and skiing distance & speed data is displayed using the english units of miles, yards, and miles per hour in the USA. Metric units of kilometers, meters, and kilometers per hour are used in the rest of the world
Energy data is always expressed as kilojoules with power data in watts
Cadence data is provided in steps per minute (running, walking, and hiking), strokes per minute (swimming), or pushes per minute (wheelchair workouts)
Heart rate data is displayed in beats per minute
Altitude data is shown in feet for english units and meters in metric units
Ski run turn radius is displayed in yards in the USA and meters in the rest of the world
Ski run turn G force is displayed in G's
Climbs
Climbs are categorized based on their length and grade from the easiest category 5 to the hardest category 1, with a select few of extreme length & grade described as beyond category
Ski Runs
Ski runs are categorized based on their grade from the easiest beginner runs to the steepest expert only runs
Ski runs categories are based on your local ski run categorization system: USA & Canada, ANZAC, Europe, Scandanavia, or Japan
Effort Levels
Effort levels are described based on the primary energy system employed during the effort or the dominant physiological effect of the effort
Recovery (or light) efforts are too light to cause fatigue, but increase blood flow to aid recovery
Fat burning workouts are moderate effort workouts where the primary energy source is lipids and fatty acids
Carbohydrate burning (or moderate) workouts are slightly harder steady efforts where the primary energy source is carbohydrates
Threshold (or brisk) efforts are hard workouts near the point where lactic acid accumulates in the body
Maximal oxygen (or hard) efforts are very challenging, minutes long efforts near the point where the body is consuming the maximum amount of oxygen it can use
Sprint (or very hard) efforts are very short, extremely intense efforts
Note: to maximize weight loss for fitness you should exercise at the highest possible effort level. Exercising in the fat burn zone doesn't maximize weight loss
Stopping Workouts
Spin crown to disable screen water lock when swimming
Long touch workout display to show menu, or swipe up to control screen to show recording toggle button
Press record button to stop recording and display workout summary data
Long touch workout summary display to show menu or swipe down to save workout screen to show save workout button
Press save button to complete workout and show recovery heart rate display
Coaching
Coaching is only available with an active coaching subscription
Effort Coaching
Audible coaching alerts are provided for steady & interval workouts when your heart rate, pace, or cadence falls outside the appropriate target range for the workout
For recovery workouts, coaching alerts are only presented when your heart rate, pace, or cadence exceeds the level required for recovery
Each mile or kilometers split is analyzed for running or wheelchair workouts, and coaching provided if your heart rate, pace, or cadence drops significantly during the split, or if there is too much variability in your heart rate, pace, or cadence during the split
Fueling Alerts
Audible alerts are provided to remind you to hydrate and stay fueled during your workout
The alert frequency increases as your workout effort increases
Fatigue Detection
Your workout pace or speed, heart rate, and cadence are tracked during steady & interval workouts, and you are notified if you are unable to keep your pace or heart rate within the target workout range
You're alerted if you are unable to maintain an appropriate heart rate for your effort level due to fatigue
Your heart rate is checked for thermal drift fatigue if it starts to climb during a steady effort
Each workout is analyzed, and suggestions to take a rest day are presented if the workout is extremely challenging to insure proper recovery so that your fitness can improve
Your cumulative fatigue level is tracked across all World Champ Tech apps, and a suggestion to take a rest or easy is provided if you have reached a point of substantial cumulative fatigue
Climb Coaching
Each climb is analyzed to check if your heart rate, pace, or cadence drops significantly during the climb, or if there is too much variability in your heart rate, pace, or cadence during the climb
All climbs are tracked with your best effort on a climb, toughest climb, and steepest climb noted
Fitness Improvements
Each workout is analyzed for improvements in your resting heart rate and aerobic fitness
Your run effort is analyzed for improvements in your aerobic capacity indicating that you can produce greater levels of effort at a lower overall heart rate
Improvements in your aerobic fitness including higher aerobic power and maximal aerobic power are noted
Improvements in your anaerobic fitness are tracked and observed
Best Effort Tracking
All time best efforts are tracked for each mile or kilometer split based on your pace and effort during the split
All time best efforts are tracked during longer runs for your best 5K, 10K, half marathon, or marathon split pace and effort
All time best efforts are tracked during longer rides for your best 30 second, 1 minute, 5 minute,, 10 minute, 20 minute, and 60 minute effort
All time best efforts are tracked for each each stroke type (butterfly, backstroke, breaststroke, freestyle, and individual medley) across a range of English and metric lengths from 20 yards to 400 meters
All time best distance per stroke values are tracked for each each stroke type (butterfly, backstroke, breaststroke, freestyle, and individual medley)
Ski Run Coaching
Each ski run is analyzed to determine the total number of turns during the run, the maximum and average turn radius, and the maximum and average turn G-force
All ski runs are tracked with the steepest, longest, greatest vertical ski runs tracked
Your turns on each ski run are tracked with the highest number of turns on a single ski run noted
Your turns G-force is tracked with the highest turn G-force noted
Recovery Heart Rate
Your post workout heart rate is tracked for at least five minutes following the completion of runs, swim, rides, and wheelchair workouts, and your fitness level classified based on how quickly your heart rate drops
Equipment Tracking
Your running, walking, and hiking shoe usage is tracked and you are notified when your running shoes are getting worn and should be replaced
Your swimsuit & google usage is tracked and you are notified when your swimsuit & googles are getting worn and should be replaced
Your ski & snowboard usage is tracked and you are notified when your equipment is getting worn and should be replaced
Your bike & tire usage is tracked and you are notified when your bike & tires are getting worn and should be replaced
Diary
The diary maintains your personal training log, with detailed performance metrics for all your workouts
It tracks your progress over time, helps identify patterns in your training, and informs your plans for future workouts
Diary Entries
Each diary entry displays your mapped route, distance, duration, and average effort level
Ski day entries display your mapped route, total vertical, number of runs, and average effort level
Maps
The map shows the path you traveled during your workout, and all climbs along the route
For ski days, the map shows the line you carved during your ski day, and every ski run along the route
Elevation Profile
The elevation profile traces your route's altitude changes throughout runs, rides, hikes, walks, and wheelchair workouts
Splits & Sets
Each mile or kilometer split shows your pace, effort level, heart rate, cadence, and power for runs and wheelchair workouts
Distance-based splits show your speed, effort level, and heart rate during rows
Each swim set shows your pace, stroke count, and distance per stroke organized by stroke type
Terrain Segments
Terrain segments show the varying difficulty of your hike or walk route based on grade and elevation changes
Climbs
Each climb shows your pace or power, heart rate, cadence, and climb category
Climb categories range from the easiest category 5 to the hardest category 1 based on length and grade, with the most extreme described as beyond category
Ski Runs
Each ski run shows its speed, vertical drop, duration, and ski run rating based on your local categorization system
Turn analysis shows the total number of turns, maximum and average turn radius, and maximum and average G-force for each run
Performance Data
Performance data covers heart rate, cadence, power, and energy expenditure for the entire workout
Insights
Insights generates personalized observations from your workout data
Insights require an active coaching subscription
Workout Performance
The workout performance insight analyzes your pacing consistency, identifies patterns in your effort, and detects changes in your efficiency and heart rate patterns across workouts
Readiness & Recovery
The readiness and recovery insight monitors your training stress balance, resting heart rate trend, recovery heart rate, sleep duration, and heart rate variability to assess your readiness to train
Performance Trends
The performance trends insight tracks your pace, speed, power, and form over 30 and 90 day windows to identify improvements or declines in your performance
Fitness Trends
The fitness trends insight monitors long-term changes in your heart rate variability, VO2Max estimate, lactate threshold, and critical power profile to track your overall fitness progression
Coaching Observations
The coaching observations insight identifies recurring coaching patterns such as starting too hard and fading, repeated coaching notes across workouts, and mismatches between your target and actual effort zones
Personal Bests
The personal bests insight highlights new personal bests and near-bests for your sport
Bests cover mile or kilometer splits and 5K, 10K, half marathon, and marathon efforts for runs and wheelchair workouts, timed power efforts for rides, each stroke type across pool and open water distances for swims, 500 meter splits for rows, and fastest speed, greatest vertical, and longest run for ski days
Mental Wellbeing
The mental wellbeing insight tracks patterns in your workout-associated mood and satisfaction, and identifies mismatches between your mood and actual performance
Managing Insights
Insights are generated automatically after each workout and refreshed daily
New observations replace older insights on the next generation cycle
Search
The Search tab finds workouts when you ask a question, with no menus or filters. Just ask the way you would say it
Find the Best or Worst
Ask for a top or bottom result, like fastest, longest, or highest
For example, “The run with my fastest average pace” or “The ride with my highest average power”
Narrow by Date
Add a time frame to focus on recent workouts
For example, “Longest ride last month” or “Most vertical past 30 days”
Rank Results
Ask for the 2nd, 3rd, or any ranked result
For example, “2nd longest run” or “3rd fastest mile”
Filter by Number
Filter by numbers like distance or heart rate, using over, under, between, or exactly
For example, “Rides over 40 miles” or “Hikes between 5 and 10 miles”
Explore More Data
Search by more than metrics, like the weather, strokes and distances, or how you felt
For example, “Rainy runs this year”, “Fastest 100 free”, or “How did I feel during my longest ski day”
Combine Details
Ask for a related detail about a top result
For example, “Average power for my longest ride” or “Average heart rate for my longest hike”
Refine a Search
If Search cannot understand your question, rephrase more simply, or use one of the example questions
Include a clear metric like pace, distance, or heart rate