Using the Application

Application Overview:

• iMobileIntervals is for iPhone OS version 3.1 and higher and works with both iPhone and iPod Touch.
• The device needs to be connected to the network in order to browse the workout library on this site and load workouts.
• Once loaded workouts can be run without network connectivity.
• iMobileIntervals has a useful graphical display for the running workout, but the device may be placed in a pocket as the user will be cued by voice when the interval is changing.
• When the device is locked the app will continue to work normally.

Settings:

• Settings are found under iMobileIntervals in the device Settings app.
• iMobileIntervals has several settings:
  1. Use progress cues: e.g. "5 minutes remaining", "halfway", etc.
  2. Use tones: transition with 5 second countdown beeps rather than spoken counting, and if you are using progress cues precede each verbal cue with a beep
  3. Autostart music: if Yes the music will begin to play when you press play to start the workout. Don't forget to set a default music collection the first time you use IMI, or no music will play.
  4. Login: enter your user/pwd for this site in order to access your personal workouts.
  5. Twitter Login: enter your Twitter user/pwd to enable posting of completed workouts to your Twitter account. Delete your usernname to disable.
  6. Auto-Tweet: ON the tweet is automatic; OFF you are prompted with an alert dialog.
  7. Enable for Facebook: When ON imobileintervals.com will attempt to update your FB status with your completed workout. This requires you enable the iMobileIntervals Facebook App first (http://apps.facebook.com/imobileintervals).
  8. Training Peaks Login: enter your user/pwd for Training Peaks to have your completed workouts, including intervals, sent to your Training Peaks calendar.

Workouts Library:

• The left of the two tabbed screens is for browsing the online library maintained on this site
• Public workouts are listed in several modes of browsing:
  1. Alphabetic
  2. By category
  3. By Author
  4. By Rating
• Personal workouts are available once you have used the Device Settings to let the app authenticate to this site.
• "My Planned Workouts" displays a list of today's workouts as scheduled in a training plan.
• "My Group Wokouts" displays a list of workouts exclusive to the group membership of the user.

Workout Detail:

• Selecting a workout from the list displays the following:
  1. Workout title
  2. Author, duration, category and creation date info
  3. Load and begin buttons
  4. Description
  5. List of intervals
• If you have already loaded the workout to the device the Load button will be disabled and the Load+Go button will say Begin.
• In the Intervals detail each interval will display the following.
  • Interval duration and descriptor in bold
  • Cadence, watts zone and hr zone (if specified)
• If an interval is specified to be a "Block Header" it will be in yellow and the contained intervals will follow in grey with an indent.
• Block headers will display the sum duration if its child intervals.

Loaded Workouts:

• The second of the two tabbed screens is for browsing the workouts already loaded to the device
• When a workout is loaded the workout data is downloaded to the device
• The workout detail only differs from the online workouts in that the action buttons are "Delete" and "Begin"
• "Delete" will remove the workout and its audio files from the device, not the website.

The Running Workout:

• Once you choose "Begin" or "Load+Go" the running workout interface will be presented and you may want to rotate the device 90 degrees.
• The controls are hidden and shown by tapping the screen once. There is a 1.5 second delay in hiding.
• The rightmost control (music note) is for accessing the music player.
• The second-rightmost control is for inverting the display.
• If at any time you need to shut down the application (i.e. answer a phone call) just press the main button; when you relaunch the application it will ask if you want to resume the saved workout.
• The "done" button will return you to the Loaded workout and Library views.
• You may step forward or back through the intervals as well as restart the workout.
• It takes a few seconds to decode the audio into memory. Normally this is done for the next interval while the current interval is running. During this time the skipping buttons are disabled.
• An application busy spinner during the live workout means that the app is loading some audio into memory. You will only see this at the beginning of the workout or if you are skipping intervals. it may last for a few seconds.
• You may rate the workout out of 5 stars right on the workout controller. Your rating is sent to the server when you end the workout, or the next time the network is available.

Music Player Controls:

• Note: You will need to add music to a music collection in order to use music during your workout. Set music collections via the music controls on the running workout controlset, or from the Music tab.
• IMI will access the built-in ipod music player and your music. If a music player session is active when you begin a workout, it will close that instance of the music player and start its own.
• Clicking the music note at the right side of the controls panel will toggle to the music player controls. Click the clock symbol to return to the workout controls.
• The leftmost symbol is to access the music collections settings. The first time you run a workout you should access this area and at least set a default music collection so the music player will function.
• The workout collection (if set) will override the default collection.
• The auto-start setting is accessed through the device settings app, not from these controls.
• If music auto-starts and you wish to turn it off, pause the music and it will remain off. Likewise if you have not set the app to auto-start music you may start the music manually (with controls toggled to music) before or after starting the workout with the "play" button (with controls toggled to workout).

Progress Cues:
Progress cues are voice indicators of your progress (e.g. "one minute remaining"), are on by default and can be set in the device settings.
In an interval the cue occurs every five minutes above 20 minutes, then every two minutes until there are 6 minutes remaining, then every minute, then finally 30 seconds remaining. Halfway is announced for every interval over 30 seconds in duration.

About adjusting app volume:
You may adjust the master volume with the volume buttons on the case. This sets a maximum for all sounds on the device. It is the same setting as the volume slider in the ipod music player. The volume slider on the IMI controls only adjusts the volume of the spoken voice or tones. If you are using a workout that uses tones you may want to turn them down with this; otherwise you likely should leave the volume turned up.