With watchOS 9 comes a wide array of valuable new running features. From heart rate zones and stride lengths, ground contact times to vertical oscillations, and new features like ghost racing to create your personal best and custom workouts, here’s a practical look at the new Apple Watch running metrics in watchOS 9.
Whether you’re already an avid runner, just starting out, or want to make progress intentionally, watchOS 9 provides the most robust Apple Watch running metrics ever.
Becoming more proficient with your form or more intentional with heart rate zones, getting extra motivation with the Ghost Racing feature, or staying on track with the new pacers and alerts are all possible with watchOS 9.
Some of these features could even hint at a rugged Apple Watch landing this fall.
Apple Watch Running Metrics: What’s New in watchOS 9
watchOS 9 is currently available as a developer beta. The free public watchOS 9 beta is set to launch in July. Learn more about setting up watchOS 9 in our full guide.
Here are 9 new key Apple Watch metrics and features going on:
- heart rate zone
- step length
- ground contact time
- vertical oscillation
- average power
- Race against the best or last run
- Fast bowlers with on-screen metrics and alerts
- Create custom run workouts with “work” and “recovery” segments
- Multisport workout type that automatically switches between running, biking and swimming for triathletes
Here’s a look at the metrics going on on the new Apple Watch in action:
heart rate zone
After starting a running workout in watchOS 9, by default the first screen will show elapsed time, current heart rate, rolling miles, average speed, and distance. Apple says you’ll be able to customize the metrics it shows
You can swipe up from the bottom or use the Digital Crown to navigate to the newly running metrics screen. The second is the heart rate zone.
The Apple Watch automatically creates your 5 heart rate zones based on the Heart Rate Reserve method. And the maximum and resting values are automatically updated on the first day of each month.
But you can also manually enter heart rate zones on your Apple Watch by going to Settings > Workout > Heart Rate Zones or on iPhone in the Apple Watch app > Workouts > Heart Rate Zones.
There are three more screens that you can swipe/scroll vertically: Split, Elevation, and Exercise Rings.
After you run, you can see a more detailed description of the estimated time you’ve spent in each heart rate zone on the iPhone Fitness app. Select a workout from the Summary tab and tap see more details Near heart rate.
Stride Length, Ground Contact Time, Vertical Oscillation and Average Power
When you first run with your Apple Watch on watchOS 9, stride length, ground contact time, vertical oscillation, and average power will be measured, but may not appear on the main Workout app screen during the run.
After tapping Recorded Run in the Summary tab in the iPhone Fitness app, tap show more Next to the workout description.
At the bottom, you can also choose to rearrange metrics.
Apple Watch Running Metrics: Race against last or best run, fast bowler, custom workout
From the Workout app on Apple Watch, if you tap on the three-dot icon in the top right corner of Run Workout, you’ll get more options. These will include tips such as the race for your last or best run.
You can also choose to sort the different types of run workouts by Suggested, Goal Based, Custom or Route.
And if you don’t want to use available workouts based on goals, routes, or pace, you can create a completely custom one:
What are you most excited about with the all new Apple Watch running metrics in watchOS 9? Share your thoughts in the comments!
To see swimming, sleep, and more with these metrics and other Apple Watch health and fitness improvements with watchOS 9, check out our sister site Connect the Watts coverage:
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