Build intervals

Give the work and recovery their own space. Choose Intervals to build an endurance workout with individual steps, repeat groups, and optional warmup and cooldown. Each step has a Goal for its endpoint and an optional Target for compatible alert guidance.

Start with an endurance draft

Use Momentum on an iPhone or iPad. Start an endurance draft through Schedule Workout, then choose the location. The endurance workout guide covers that entry.

Continue here when Intervals is available. Availability depends on the sport and location; Open Water is for single-goal swims.

Build the rhythm of the workout

Add work and recovery

1. Select Intervals on the goal screen.
2. Tap Continue.
3. Set Workout Name.
4. Open the initial work step under Structure.
5. Set Step Name if you want a more specific label.
6. Open Goal.
7. Choose Open, Time, or Distance.
8. For Time or Distance, set its value and check the units.
9. Return to Edit Step.
10. Tap the checkmark labeled Save Changes.

To add another step:

1. Open the menu labeled Add Interval or Repeat.
2. Choose Add Work Interval or Add Recovery Interval.
3. Configure the new step's goal.
4. Tap Save Changes.

Use Work or Recovery inside Edit Step if you need to change an interval's role. Cancel Editing closes that step without applying its edits.

Give a step a target

1. Open the step.
2. Open Target.
3. Select an available target family, or No Target.
4. If you selected a family, choose its Mode.
5. Set the target values shown.
6. Return to Edit Step.
7. Tap Save Changes.

The families offered for each sport are:

Sport	Target families, subject to compatibility
Run	Heart Rate, Pace, Cadence, Power
Ride	Heart Rate, Speed, Cadence, Power
Swim	Heart Rate

A goal and target answer different questions. For example, a distance goal sets how far a work interval goes; a pace target gives guidance within that interval. Neither is a recorded result.

Group intervals into a repeat

Add at least two standalone intervals before opening a new repeat group.

1. Open Add Interval or Repeat.
2. Choose Add Repeat.
3. Select the intervals to include.
4. Tap Continue.
5. Set Repeats, from 2 to 99.
6. Tap Add Repeat.

The selected intervals keep their order inside the group. The count applies to that group within one workout, not to dates on your calendar.

Add the beginning and ending

1. Open Warmup.
2. Configure its Goal using the step controls above.
3. Choose a Target if you want one.
4. Tap Save Changes.
5. Open Cooldown.
6. Configure its Goal.
7. Choose a Target if you want one.
8. Tap Save Changes.

Warmup and cooldown are optional. They do not use the Work or Recovery picker.

Review the whole sequence

Check the step order, repeat counts, goals, and targets, then tap Review Workout. Saving a step or repeat changes the workout draft; it does not save a calendar schedule.

Finish the enclosing scheduling task to keep the workout on its dates. Its goals remain planned work, and any estimated duration remains an estimate.

Use targets that fit the workout

Support in Apple's Workout app can make a target family unavailable for the selected sport and location. Choose another available family or No Target rather than changing the workout's location to get a different list. Check the full goal and target values before scheduling; an offered family does not guarantee that every combination can be delivered.

Existing workouts can contain details beyond the controls on this page. Work from the structure the builder supports; do not assume a duration-only workout contains interval steps. If an existing structure cannot be edited here, build a new interval workout separately.

These targets describe compatible step alerts for Apple's Workout app. Saving them locally does not confirm delivery or start live endurance tracking in Momentum.

Put the intervals to work

• Build an endurance workout to choose the sport and location.
• Schedule a workout once or repeatedly to add the finished sequence to your calendar.
• Sync and delivery keeps local planning separate from delivery.