How to Add WARM UPS and COOL DOWNS to a WORKOUT

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You can add warm up and cool down intervals to your Workout routines on your Apple Watch by creating a custom workout.
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Before and after I go for a run I like to give myself 10 minutes to warm up and cool down. You can add these intervals into your Workout routine on your Apple Watch by creating a custom workout.
Open the Workout app and choose the type of workout you want to start. Rather than tapping to start your workout, tap on the little three dots, ellipsis icon. This will display different variations of your chosen workout routine. Scroll to the bottom of the list and choose Create Workout.
You’re offered a list of goals to choose from such as a distance, time or calories burnt. Scroll to the bottom of these and choose Custom. Now you can create your custom workout and already included is the option to Warm Up and Cool Down.
By default these are set to Skip but tapping on each one will allow you to set a value. Since I like to stretch for 10 minutes before and after, I’ll choose a time based goal. If I scroll down I can set the period of time, which defaults to 10 minutes. This Alert option here is where you can enable your stats to be read out to you during the warm up or cool down periods. Since I'm only stretching I skip this. Having set your Warm Up, tap the back button and your warmup period should be updated.
Next, tap Add to add your workout. Here I’ll tap on Work and I’m given a few different goals based on the type of workout I’ve chosen. I’ll choose Distance and use the digital crown to add 10 kilometers. I now have my Warmup and main workout set, all that is left is to add the Cool Down interval, which is basically the same as adding the Warm Up interval.
It’s worth mentioning that if you were doing a variety of different activities you could keep adding them here. Once you're happy with your Workout, give it a name, and then scroll to the bottom of the screen to Save or Create your workout. It’s very important you remember to do this otherwise you’ll lose the changes you’ve made.
Your new workout should appear at the top of your list and tapping it will start the Warm Up interval. Note the reference in the top left corner telling you you’re in the Warm Up phase of your exercise. The W here tells you which interval is next. W for Work. If you set a time goal the timer will start to count down. At the end of the interval you’ll be notified that the interval has finished and your next interval will start automatically, unless you’ve set an open goal. The display will change to now show W up here and you can see the next interval is now C for Cool Down.
Since I set a distance goal, my display tells me how far I have left to run. It also shows the total time across my 3 intervals and the time for the interval I’m currently in. As with any normal Workout, you can swipe right to stop or pause the workout, or skip to the next interval. If you swipe left you can set your music. Scrolling down will display your other stats.
Having reached your goal, you’ll be notified that you're now in the Cool Down phase of your workout and, as before, your display will reflect the change. Since this is the last interval, if you swipe right now you have the option to complete your workout, rather than skip ahead. You’ll be notified when all your intervals are complete and you’ll receive your workout stats as per normal.
Switching to the Activity app on your phone will confirm your custom workout and clicking on it will provide more stats about your different intervals.