1. Turn on the Bluetooth option on the Apple phone and make sure that the AppleWatch is paired with the phone.

2. In the Bluetooth settings, select the "Watch" option, and then click "Physical Training" to synchronize sports data.

3. For some sports types, such as running, swimming and cycling, Apple Watch can automatically synchronize data. You can also use the "Apple Fitness" app on Apple Watch to record your exercise.

4. If you use RQrunAPP, you need to download and install it on your Apple phone. After installing on the watch, log in to the account through RQrunAPP on Apple's mobile phone and enter the "Watch RQ" function. Click Match to connect the watch and the mobile app. After the matching is successful, the running data recorded by RQrunAPP will be automatically synchronized to the mobile phone.