How do I start a workout, and which activities can I choose from?

You start a workout on the Fitness tab. During the workout, your ring measures your heart rate and steps. For outdoor sports such as running and cycling, your phone's GPS also records your route, distance and pace.

How to start a workout

Open the Fitness tab
Tap Fitness at the bottom. At the top it says Workout.
Choose an activity
Under Choose activity you see a row of buttons. Tap the sport you are going to do. Is your sport not there? Tap All activities (the first button in the row) or See all.
Choose Outdoor or Indoor
For Run, Walking, Cycling and Rowing, the start card lets you choose wb_sunny Outdoor or home Indoor. Choose Indoor when you train on a treadmill, home trainer or rowing machine. The app then doesn't use GPS.
RunOutdoor run with GPS trackingdirections_run
GPS · Heart rate · Calories
Start workoutplay_arrow
Tap Start workout
If the workout uses GPS, the app first checks that location is on and that the app has access. After a countdown from 3 to 1, the workout begins.

Which activities can you choose from?

bolt Seven quick picks. Run, Cycling, Walking, Swimming, Hiking, Strength and Yoga are right there in the row.
apps 77 sports in total. All activities has the other 70, from team sports such as Korfball and racket sports such as Padel to combat sports, water sports such as Stand up paddling, winter sports such as Cross-country skiing and gym sports such as Hyrox.
search Search. Type part of the name in the Search activities... field. It searches the names in the app's language and the English names.
history Your own sports on top. Sports you have done before are at the top of the list, the latest first. When you pick one, the first button in the row shows that sport from then on.

What do you see during the workout?

favorite Heart rate. Your current heart rate from the ring, with your highest heart rate (MAX) on the right. As soon as a heart rate comes in, you also see which zone you are in, for example Zone 3 · Moderate.
timer DURATION. How long your workout has been running. Pauses don't count.
route KM and PACE. Only for a workout with GPS. The map with your route then fills the screen.
local_fire_department KCAL and STEPS. The calories you burned and your steps. For sports where steps say little, such as Swimming, Cycling and Strength, the app leaves the steps out.
light_mode Screen stays on. As long as the workout is running, your screen doesn't turn off by itself.

Good to know

bluetooth Ring connected? Your heart rate comes from your ring. If it isn't connected, you see -- and the app keeps trying to reconnect during the workout.
location_on Location. For an outdoor workout with GPS, the app needs location. Read why Bluetooth and location need to be on and how route tracking works.
edit_calendar Forgot to start? With Log workout below the start card, you add a workout afterwards.
arrow_forward See also: How do I pause or end a workout, and can I edit a logged workout?
arrow_forward See also: Where do I see my heart rate zones during a workout, and how do I adjust them?