Apple Watch competition rules

Apple Watch competition rules are simple: you compete head‑to‑head for seven days, and points come from closing the Move, Exercise, and Stand rings. You can earn up to 600 points per day, and the person with the most points wins the week. It is not about steps; it is about ring progress.

• Length: 7 days
• Max points: 600 per day
• Scoring source: ring completion

Common mistake: assuming a long walk always wins. If it does not close rings, it will not score as much as you expect.

Rules summary (featured snippet)

1. Competitions are always 1v1.
2. Each competition runs for seven days.
3. Points are scored daily from ring progress.
4. Daily points are capped at 600.
5. Weekly totals decide the winner.
6. Ring percentage progress matters, not steps.
7. Closing all three rings is the fastest way to score.
8. Goal changes affect future points during the week.

Rules at a glance

• A competition is always 1v1.
• It runs for seven full days.
• Points reset each day and total weekly.
• Max points per day is 600.
• Points come from ring completion, not steps.
• Closing all three rings matters most.
• Going beyond your goals can add extra points.
• Manual workouts count only if they move rings.
• Time zone changes can shift what counts as a day.

Rule table

Rule	What it means	Common mistake
7-day duration	The match lasts one week	Expecting to pause or extend it
600 points/day cap	Daily scoring stops at the cap	Thinking huge workouts keep adding points
Rings drive points	Move, Exercise, Stand are the score	Tracking steps instead of rings
Goal changes apply	New goals affect future points	Changing goals to “catch up” midweek
Manual workouts count if rings move	Only ring progress matters	Assuming any manual entry equals points

Do this, not that

Do this	Not that
Close all three rings daily	Chase one huge workout and miss a ring
Keep goals realistic for the week	Set goals too high and burn out
Check time zone effects when traveling	Assume midnight in every location resets the day

How points are calculated (quick formula)

Daily points are based on ring percentage progress: Move% + Exercise% + Stand% (daily cap applies). Example: Move 120% + Exercise 100% + Stand 100% = 320 points for the day.

What counts toward points?

Action	Usually affects rings?	Notes
Recorded workout on Apple Watch	Usually	Directly moves Move/Exercise rings
Brisk walking throughout the day	Often	Helps Move and Exercise minutes
Standing each hour	Usually	Stand ring depends on hourly movement
Manual workout entry in Health	Depends	Counts if it updates ring progress
Changing goals midweek	Depends	Changes future point potential
Step count alone	Unlikely	Steps are not the scoring input

How does it work?

1. Accept a competition invite in the Fitness app.
2. The other person accepts to start the week.
3. The competition runs for seven days.
4. Points are awarded each day based on ring progress.
5. Daily points are capped at 600.
6. Weekly totals determine the winner.
7. You can run multiple 1v1 competitions at once.

Common confusion

Competitions follow the day boundaries your watch uses locally, so travel or time‑zone changes can make a day look unusual.

When traveling:

• Give the watch time to sync before judging a day’s score.
• Focus on closing rings rather than chasing a single long workout.

FAQ

How many points can you get in a week?

The max is 600 points per day, so 7 × 600 = 4200 points for the week.

Do steps count in Apple Watch competitions?

Not directly. Points come from ring progress: Move calories, Exercise minutes, and Stand hours.

Do manual workouts count?

They can, if the entry increases your ring progress for the day.

Can I compete with more than one friend?

Apple’s built‑in competition is 1v1. You can run several separate competitions at the same time.

Can you pause or restart a competition?

Competitions run for seven days once accepted. If you want a fresh start, wait for the week to finish and start a new one.

Why this matters

Knowing the rules makes competitions feel fair and predictable. When expectations match how scoring actually works, people are more likely to stay consistent and finish the week. Clarity keeps the focus on motivation, not confusion, especially in groups.

Related guides

• Apple Watch competition overview
• How competition points are counted
• Activity rings explained simply
• How to add workouts in Apple Fitness
• What Apple Fitness and Fitness+ mean

Not affiliated with Apple.