Guided workouts turn your Microsoft Band into a pro trainer and coach. Keep your workouts fresh and challenging with targeted workouts designed by top fitness brands.



Choose a guided workout based on your fitness goals. Select the difficulty level, duration, and focus area that’s right for you. Then, get a summary of your effort and progress toward your goals.

Guided workout videos show you how to do your exercises for maximum fitness benefit.


 


Find, download, and personalize a guided workout

Microsoft has partnered with fitness pros to provide workouts designed by experts and targeted toward your fitness goals.

Find a workout on the Health app

To find a guided workout on your phone, tap the Microsoft Health app > Menu   > Find a Workout and do any of the following:

  • Tap My Workouts to see a list of your custom or edited workouts from the web dashboard
    external
    .
  • Tap Favorites to see a list of your favorite selected workouts.
  • Tap Browse by Brand to find workouts by top fitness brands.
  • Tap Browse by Type to find workouts in categories such as strength, body weight, running, or golfing.
  • Tap Browse All > Filter
    Filter icon
     to narrow your choices by criteria such as difficulty level or duration.
  • Use Search
    Search icon
    .
Find a workout

 

When you find a workout you’re interested in, tap it to read about it.

For all workouts, you’ll see an Overview tab. Depending on whether you’re looking at a single workout or a workout plan, you’ll also see either a Schedule tab or a Details tab.


  • The Overview tab shows the workout or workout plan’s goals, difficulty, time to complete, and more.
  • The Schedule tab provides a recommended weekly schedule for the workout plan.
  • The Details tab shows you details about the workout, like how many sets or circuits to do for each exercise, when to rest, and more.

Workout overview tab


From the Schedule tab or the Details tab, tap Play

Play icon
 to watch videos demonstrating how to do each exercise. Watch while you work out or beforehand––you choose.


Find a workout on the web dashboard

Find a workout on Microsoft Health web dashboard

To find a guided workout on the Microsoft Health web dashboard:

Step 1: Open a web browser and sign in to your Microsoft Health web dashboard
external
.
Step 2: Select Workout planner > Find a workout and choose a workout.
You can filter your choices by criteria such as type, brand, difficulty level, and duration.

Download a workout

When you find a workout to try, download it to your Band:

  • On the Overview tab, tap Download 
    Download icon
    on the Health App or Sync 
    Download icon
    on the web Dashboard.

Favorite workouts

You can have only one workout active on your Band at a time. With Favorites, you can choose a workout quickly and make it the active workout at any time. Here’s how:


  • On your phone, tap Favorites , tap the workout you want to perform, and tap Download
    Download icon
    to sync the workout to your Band.
  • On the web dashboard, tap Workout planner > My Workouts and tap the Favorites  or My Workouts tabs to see the workouts you’ve selected or modified. Tap Sync 
    Download icon
    to sync the workout to your Band.
Favorite workouts

Share or delete a guided workout in the Microsoft Health app

You can delete a workout or share it on social media, messaging, or email. Here’s how:

Share a guided workout

Share your favorite workout results with your friends by posting them to social networking sites or via messaging or email. To learn more, see Sharing your activities.

Step 1: On your phone, tap the Microsoft Health app.
Step 2: On the Home screen, tap your latest workout
The Guided Workout Tile
.
Step 3: On the summary tab, choose a workout, and then tap the Share icon.
You can also tap Share at the bottom of the screen.

Delete a guided workout

If you don’t want to keep a record of a workout, delete it:

Step 1: On your phone, tap the Microsoft Health app.
Step 2: On the Home screen, tap your latest workout
The Guided Workout Tile
.
Step 3: On the summary screen, choose a workout, scroll to the bottom of the screen, and then tap delete > ok.

Build or customize a guided workout


You can also create a new guided workout or personalize an existing workout in the web dashboard to fit your workout goals.

Build a workout


Build a custom guided workout

Step 1: Open a web browser and sign in to your
Microsoft Health web dashboard
external
.
Step 2: Select Workout planner > Build a workout.
Step 3: Select the workout section.
 
  • Warmup is an optional section in which you can perform warmup exercises.
  • Workout is a required section in which most or all of your exercises will be performed.
  • Cooldown is an optional section in which you can perform cooldown exercises or stretches.
  • Overview is an optional section in which you can provide details about the workout such as duration and difficulty level.
Select the workout section
Step 4: Select the type of exercise group.
 
Select the exercise group
 
  • A list is a group of exercises that you perform in order.
  • A circuit is a group of exercises that you perform in order and then repeat for the prescribed number of rounds.
  • A rest is a break between exercise groups (this appears only when you add a second exercise group). You can specify (in minutes and seconds) how long the rest should last.
Step 5: Select Find an exercise and choose as many exercises as you’d like to include in the workout.
You can filter the exercises by category, piece of equipment, difficulty level, etc.
            
  • Select Rest at the top of the exercise panel to add a rest between exercises.
  • Once you have added an exercise, you will need to fill in additional fields:
    • Select the number of sets (shown only if the exercise group is a list)
    • Select the completion criterion (choose one):
      • Duration (in minutes and seconds)
      • Number of reps (or select Max reps)
      • Distance (in miles or kilometers)
    • Rest between sets (shown only if the group type is list and the exercise has multiple sets)
Choose an exercise
 
  • Select Show advanced options at the top of the page to choose additional settings such as intensity (which measures weight, height, speed, and heart rate zone) and variations such as warmup, alternating, left, right, uphill, and downhill.
  • You can add exercises by tapping Find an exercise or clicking the “+” icon.
Step 6: At the top of the page, below Build a workout, select Edit
Edit icon
and enter a name for your workout.
Step 7: Select Save Asset not found.

Share your created or personalized guided workouts

Share your workout

You can share your favorite workouts with your friends and family using the web dashboard. Here’s how:

Step 1: Open a web browser and sign in to your Microsoft Health web dashboard
external
.
Step 2: Select Workout planner > My workouts.
Step 3: Choose a workout and select Share .
Step 4: Select the Email this workout link.

Personalize an existing workout

Step 1: Open a web browser and sign in to your Microsoft Health web dashboard
external
.
Step 2: Select Workout planner > Find a workout and choose a workout.
Step 3:   In the upper-right corner of the screen, select Copy
Copy workout icon
.
This opens the workout in the Build a workout screen.
Step 4:   On the Build a workout screen, change the workout to suit your needs using steps three through six under Build a custom guided workout, above.
Step 5: Select Save Asset not found or Sync 
Download icon
to sync the workout to your Band.

Track your guided workout

When you’re ready to work out, your Band will guide you through your chosen workout, step by step. If you want to leave your phone behind, watch the exercise videos in the app before you start your workout.

Here’s how to get started:

Step 1:


On your Band, press the power button.

Step 2: Swipe left and tap the Guided Workout Tile
The Guided Workout Tile
.
Step 3: Double-press the action button to begin your guided workout.
Your Band will prompt you through the exercises, counting down the time or reps left to completion.
             When you complete each exercise, your Band vibrates to let you know it’s time to move on to the next exercise. For some exercises, your Band will even let you know when it’s time to rest.
Step 4:

Press the action button when you’ve completed the reps or the countdown timer reaches zero. Your Band will continue to prompt you through the rest of the workout routine.

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If you want to pause your workout, quickly double-press the action button. While taking a break, you can use the back arrow to check your email or use other features on your Band.
When you’re ready to begin working out again, tap the Guided Workout Tile
The Guided Workout Tile
, swipe left, and tap Resume.

Resume or end your bike ride

Step 5:


When you’re done, quickly double-press the action button, swipe left, and tap End Session.


View your guided workout stats

There are several ways to see your guided workout stats: on your Band, in the Health app on your phone, and online in your Microsoft Health web dashboard.

On your Band

When you’re done with your workout, swipe left to cycle through your stats. Your Band shows you key stats from your last guided workout:

Duration icon
Workout duration
Calories burned icon
Calories burned
Maximum heart rate icon
Peak and average heart rate

On your phone

Your workout stats sync from your Band to the Health app on your phone, where you can view them to track your progress.

To see your stats from your most recent guided workout:

  • On the Home screen in the Microsoft Health app, tap Workout planner
    The Guided Workout Tile
    .

To see your stats from an earlier workout:

  • In the Microsoft Health app, tap Menu  History, and tap a guided workout you performed earlier (listed by its name, date, and time).

You’ll see two tabs: summary and details.


The summary tab

The summary tab shows a chart of the changes in your heart rate throughout the workout, along with:

Duration icon
Workout duration, with details on active, rest, and recovery time
Calories burned icon
Calories burned, with details on fats and carbs burned
Maximum heart rate icon
Peak, average, and ending heart rate with high and low
Cardio Benefit icon
Cardio benefit


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The details tab

The details tab shows you other details about the exercises you performed, like how long it took to complete each exercise and the calories you burned in each set.

Delete a workout

If you don’t want to retain a record of a workout:

  • Tap the summary tab, scroll to the bottom, and tap delete > ok.
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Online in your Microsoft Health web dashboard

In addition to showing you the guided workout stats that you can see in the Health app, your Microsoft Health web dashboard provides advanced fitness tracking and information you can use to help you achieve your wellness goals.

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Artikelnummer: 4000333 – Letzte Überarbeitung: 04.12.2016 – Revision: 44

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