Apple Watch Operating Benchmarks: watchOS 9 Guide

A wealth of valuable new running features are available watchOS 9. From heart rate zones and stride length, ground contact time to vertical oscillation, and new features like ghosts that race your best and create custom workouts, here’s a hands-on look at the new Apple Watch running metrics in watchOS 9.

Whether you’re an already avid runner, just getting started, or want to make deliberate progress, watchOS 9 delivers the most powerful performance Apple Watch Running metrics so far.

Getting more efficient with your shape or more intentional with heart rate zones, getting extra motivation with Ghost Race, or staying on track with the new Alerts & Alerts widget is all possible with watchOS 9.

Some of these features can also hint at a file Rugged Apple Watch landing this fall.

Apple Watch operating metrics: What’s new in watchOS 9

watchOS 9 is currently available as a developer beta. A free public beta of watchOS 9 is scheduled to launch in July. Learn more about Install watchOS 9 in our complete guide.

Here are 9 key new benchmarks and features for the Apple Watch:

  1. heart rate zones
  2. step length
  3. Ground contact time
  4. vertical oscillation
  5. average strength
  6. Race against the best or the latest race
  7. Pacer with on-screen gauges and alerts
  8. Create custom running exercises with ‘Work’ and ‘Recover’ segments
  9. A multi-sport type of exercise that automatically switches between running, cycling and swimming for triathletes

Here’s a look at the new Apple Watch operating metrics in action:

heart rate zones

After you start a running workout in watchOS 9, the first screen will by default display the elapsed time, current heart rate, rolling mile, average pace, and distance. Apple says you’ll be able to customize the metrics that appear

You can swipe from bottom to top or use the Digital Crown to go to the new running metric screens. The second is the heart rate zones.

Apple Watch triggers heart rate zones

Apple Watch automatically creates 5 heart rate bands based on the Heart Rate Reserve method. The maximum and comfort values ​​are automatically updated on the first day of each month.

But you can enter your heart rate zones manually by going to Settings > Exercise > Heart Rate Zones on your Apple Watch or on your iPhone in the Apple Watch app > Exercise > Heart Rate Zones.

Apple Watch triggers heart rate measurements in 2 . zones

There are three more screens that you can scroll/swipe through vertically: split, elevation, and workout loops.

After your run, you can see a more detailed breakdown of the estimated time you spent in each heart rate zone on the iPhone Fitness app. Choose the exercise from the Summary tab and press See more details Next to the heart rate.

Step length, ground contact time, vertical oscillation, average power

The first time you run your Apple Watch on watchOS 9, Stride Length, Ground contact timeAnd the vertical oscillationaverage power will be measured but may not appear on the main exercise app screen while running.

After clicking on the recorded run on the Summary tab of the iPhone Fitness app, tap Show more next to the exercise details.

Apple Watch turns on metrics display on iPhone

At the bottom, you can also choose to rearrange the metrics.

Apple Watch Running Metrics: Race Against Other or Better Runs, Pacer, Custom Workouts

From the Workout app on your Apple Watch, if you tap on the three-dot icon in the upper right corner of a Workout session, you’ll get more options. These will include suggestions such as racing in the last or best race.

You can also choose to sort the different types of Running Workouts by suggested, goal-based, custom, or route.

Apple Watch runs custom workouts

And if you don’t want to use the available workouts based on goals, tracks or speed, you can create a fully customized workout:

What excites you most with all the new Apple Watch operating metrics in watchOS 9? Share your thoughts in the comments!

For a look at these metrics and other Apple Watch health and fitness improvements for swimming, sleep, and more with watchOS 9, check out our sister site Connect The Watts’ coverage:

Read more about the latest Apple software:

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