Xiaomi Mi Smart Band 4 includes six workout profiles for running, walking, cycling, treadmill sessions, pool swimming, and general exercise. Each mode organizes the workout around the metrics that matter most for that activity, while the Mi Fit app can store and review synced workout history.
Workout Modes at a Glance
Open the Workout Menu
Workout sessions are started from the band. The paired phone and Mi Fit app are mainly used for synchronization, location-assisted outdoor tracking when available, and longer-term workout review.
[step] 1. Wake the band display. 2. Swipe through the band menu until Workout or Exercise appears. 3. Open the workout list. 4. Select the activity that best matches what you are about to do. 5. Follow the readiness or countdown screen to begin recording. [/step]The six core profiles are:
- Outdoor running
- Treadmill
- Walking
- Cycling
- Pool swimming
- Exercise
What a Workout Records
Starting a workout creates a dedicated activity session instead of leaving the movement only in the normal daily activity totals.
- A workout timer records the session duration.
- Heart rate can be sampled frequently during supported workouts to show effort over time.
- Movement data is collected for activity-specific measurements such as steps, pace, or distance.
- Calories are estimated from recorded activity and the personal information configured in Mi Fit.
- Outdoor activities can use location information from the paired phone when the required connection and permissions are available.
During supported running, treadmill, cycling, and walking workouts, the band can show key information such as workout time, distance, pace, heart rate, heart-rate zone, or average pace. The exact fields depend on the selected mode.
After the session ends, a workout summary is available and the record can be synchronized with Mi Fit for more detailed review.
Pause, Resume, and Finish
Workout controls may look slightly different across firmware versions, but the basic flow remains similar.
[step] 1. Start the selected workout and allow the session to begin recording. 2. During the activity, use the workout screen controls to open the pause option when needed. 3. Choose Resume when you are ready to continue. 4. Choose the stop or end control when the workout is finished. 5. Confirm the end of the session if the band asks for confirmation. 6. Review the summary, then sync the band with Mi Fit when convenient. [/step] [tip] For a run or walk, pausing during a long stationary break can keep the recorded pace from being heavily affected by time spent standing still. [/tip]Outdoor Running
Outdoor running is intended for runs on roads, paths, parks, or tracks. It is the most suitable profile when pace and distance are important parts of the session.
Typical workout data
- Duration
- Distance
- Current and average pace
- Steps and cadence-related data
- Heart rate
- Calories
Before the run
- Wear the band slightly above the wrist bone with a secure, comfortable fit.
- If you want phone-assisted location or route information, keep the band connected to the paired phone and make sure the required location access is available.
- Open Mi Fit and confirm the normal band connection when phone-assisted data is important to the session.
During and after
- Use brief screen checks for pace, distance, or heart rate rather than keeping the display active unnecessarily.
- Finish the workout from the band when the run is complete.
- Sync with Mi Fit to review the recorded workout and available charts or route information.
This profile is suited to distance- and pace-focused sessions, including short runs, longer runs, or training toward a personal distance target.
Treadmill
Treadmill mode is designed for indoor running or walking. Because the workout is indoors, the band estimates distance from movement rather than relying on an outdoor GPS route.
Typical workout data
- Duration
- Estimated distance
- Heart rate
- Calories
The treadmill display and band may report different distances. Treat the band value as an estimate. If the band offers post-workout distance calibration, comparing it with the treadmill distance and calibrating consistently can improve later estimates.
Walking
Walking mode creates a dedicated record for a walk instead of leaving the activity only inside the day's background step count. It works well for casual walks, brisk walking, commuting on foot, or planned low-intensity sessions.
Typical workout data
- Duration
- Distance
- Steps
- Pace
- Heart rate
- Calories
Walking mode is useful when you want a specific session to appear in workout history. A planned 20-minute walk, for example, can be reviewed separately from the rest of the day's movement.
Heart-rate information can also provide a general view of workout intensity during the walk.
Cycling
Cycling mode is intended for outdoor bike rides. The Mi Smart Band 4 does not provide its own independent GPS route recording, so a paired phone can be important when distance, speed, or route information depends on location data.
Typical workout data
- Ride duration
- Distance when location data is available
- Speed or pace-related information
- Heart rate
- Calories
Keeping the phone in a secure pocket, bag, or mount can also reduce interruptions to the connection. After the ride, sync the workout to review its recorded duration, distance, heart-rate information, and available route details.
Pool Swimming
Pool swimming is the swim-specific workout profile on Mi Smart Band 4. The band has a 5ATM water-resistance rating and the pool profile can record swimming data including laps, distance, pace, and stroke information.
Before swimming
- Select Pool swimming rather than a land-based workout profile.
- If the band asks for pool length, choose the value that matches the pool so lap-based distance can be calculated correctly.
- Wear the strap securely so the tracker stays in position while swimming.
Typical workout data
- Duration
- Lap count
- Total distance
- Swimming pace
- Stroke count and related swimming information
- Calories
After swimming
- Finish and save the session before leaving the workout screen.
- Rinse the band with fresh water after exposure to pool water and allow it to dry.
- Avoid exposing the band to strong direct water jets or other high-pressure water conditions.
- Sync with Mi Fit to review the available swim summary.
Exercise Mode
Exercise is the flexible profile for activities that do not fit running, walking, cycling, treadmill, or pool swimming. It focuses more on workout duration and effort than on route or distance.
Examples include:
- Bodyweight or circuit training
- General indoor workouts
- Yoga or Pilates when duration and heart rate are the useful measurements
- Dance or other mixed-movement sessions
Typical workout data
- Duration
- Heart rate
- Calories
Because this is a general profile, distance and pace are less important than they are in the dedicated running, walking, or cycling modes.
Review Workouts in Mi Fit
After synchronization, Mi Fit acts as the longer-term workout history for sessions recorded by the band.
A workout entry can include:
- Workout type
- Date and start time
- Duration
- Distance when applicable
- Heart-rate information
- Calories
- Pace, cadence, charts, or route information when supported by that workout
Selecting an individual activity in the app lets you review the available details for that session. Keeping workouts under the correct profile also makes similar activities easier to compare over time, such as runs with runs or pool sessions with other swims.
Goals and Workout Targets
Mi Smart Band 4 supports fitness goal features, while the exact targets available for an individual workout can depend on the mode, firmware, and Mi Fit version.
When available, workout-oriented targets may be based on:
- Distance
- Duration
- Calories
The band may provide a notification when a configured target is reached. Use the options shown by your current band and app version rather than assuming every target is available in every workout mode.
Daily Activity vs. Workout Sessions
[compare] Daily activity | Tracks general movement such as steps accumulated throughout the day. Workout session | Creates a named activity record with workout-specific time, heart rate, pace, distance, laps, or other relevant measurements. [/compare]The two types of data work together. For example, a recorded run can appear as its own workout while the steps from that run still contribute to overall daily movement.
This lets Mi Fit present both the broad daily activity picture and the dedicated training sessions within it.
Wear and Safety
[checklist] * Wear the band slightly above the wrist bone * Keep the strap secure without making it uncomfortably tight * Adjust or remove the band if irritation or discomfort develops * Check the fit during vigorous exercise or swimming if the strap begins to loosen [/checklist] [warning] Heart-rate and calorie readings are useful fitness estimates, not medical measurements. Stop exercising if you develop chest pain, dizziness, or other unusual symptoms, and seek appropriate medical attention when needed. [/warning]Increase training load gradually and choose an intensity appropriate for your current fitness level.
Build a Simple Routine
The six profiles can be combined to keep different types of activity organized. A routine does not need to use every mode.
One example of a varied week might include:
- Outdoor running on selected training days
- Cycling on one or more suitable days
- A pool swim or general Exercise session
- Walking sessions on lighter days
A beginner may instead start with short walking sessions, add general Exercise sessions for simple mobility or strength work, and introduce running intervals gradually when appropriate.
[note] These are examples for organizing workout records, not a prescribed training program. Frequency and intensity should match your fitness level and personal needs. [/note]