A Freeform Workout means you are starting an open workout with no preplanned exercises. In contrast, a templated Workout includes preplanned exercises with specified sets, reps, weights, and rest times.

On your iPhone, you can start a Freeform Workout by tapping the button on the workout tab below the recovery gauge or by tapping the add icon in the upper right corner and selecting "Freeform Workout."

On your Apple Watch, tap "Start a Workout > Freeform" to begin a session.

Any session started on either the iPhone or Apple Watch will be mirrored across both devices, allowing you to edit or end the session on either one.

You can save any workout as a template so it can be reused next time. Learn more about creating templates.