Using the iPhone App

Application Overview:

• iMobileIntervals is for iPhone OS version 7.1 and higher and works with both iPhone and iPod Touch.
• Quick Start will begin an open-ended workout.
• Pair your ANT+, Bluetooth Smart sensors or KICKR trainer in Settings.
• Supports RFLKT+ with barometric altimeter, temp, and pairing ANT+ sensors via ANT/Bluetooth bridge.
• Supports Magellan Echo remote display wristwatch. See below for more info.
• Speed and distance will be calculated using GPS for iPhone users if no stride or speed sensor is found
• iMi will run without a network connection
• Connect to the network to use the iMi web workout libraries or your CadenceTV or Garmin Connect workouts
• When the device is locked the app will continue to work normally (except for telemetry: when sending telemetry you should let the proximity sensor turn off the display).

Settings:

Online Workouts Library:

• The Online tab is for accessing your online workouts.
• Public workouts
• Personal workouts are available once you have configured the Settings to let the app authenticate to the imobileintervals.com website.
• "My Planned Workouts" displays a list of today's workouts as scheduled in an iMi training plan.
• "My Group Workouts" displays a list of workouts exclusive to the iMi group membership of the user.
• "CadenceTV Workouts" lists ondemand workout content from cadenctv.com
• "Garmin Connect Workouts" lists workouts from the user's Garmin Connect account.
• "Garmin Connect Calendar" lists workouts from the user's Garmin Connect calendar.

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 Workouts tab shows 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.
• Once loaded workouts can be used with no network availability

ERG/MRC File Import:

If you receive an email with an ERG or MRC file attachment, open the email in the iOS mail app, find the attachment in the email body, touch it to open, then touch the share icon in the upper right. The iMobileIntervals icon will appear as one of the apps that can handle this kind of attachment. Touch the iMi icon and it will launch iMobileIntervals and create the workout in the loaded workouts page.

You can also use the TrainingPeaks app to deliver ERG files to iMobileIntervals.

1) add the ERG or MRC file as an attachment to a workout in TrainingPeaks. It can be on your calendar or in your workout Library.
You may want to add it to a future workout, which is a premium feature.

2) open the TrainingPeaks app and locate the workout in your calendar or library. Touch the "***" icon to view attachments.
Touch the attachment to open, then touch the share button. "Copy to Intervals" and the iMobileIntervals icon will appear as one of the apps that can handle
this kind of attachment. Touch the iMi icon and it will launch iMobileIntervals and create the workout in the loaded workouts page.

Using TrainingPeaks Workout Builder workouts:
Use the TrainingPeaks mobile app to send Workout Builder workouts directly to iMi, which will convert it to an iMi workout.

• In the TrainingPeaks app, navigate to the workout on your calendar or library
• Open the workout and scroll down and tap the "Export Workout" button
• Select ERG or MRC. MRC will contain ERG values as % of FTP and is preferred if you want your workouts to stay accurate if your FTP changes.
• An action sheet will open, chose "Copy to Intervals"
• iMobileIntervals will open and convert the workout

Using Garmin Connect workouts:
Garmin Connect provides a structured workout builder that is an exellent way to build workouts for use in iMobileIntervals. Some tips below:

• Distance, calorie and power intervals are not supported. (that is, intervals that end when you reach values of these metrics)
• Use an interval duration of "lap button press" to include an open-ended interval that ends when you press the lap button
• Intervals of type Warm Up or Interval can be set to end when your heart rate exceeds a set value: Choose duration: heart rate and enter the value
• Intervals of type Recovery, Rest or Cool Down can be set to end when your heart rate falls below a set value: Choose duration: heart rate and pick the value
• Garmin Connect workouts can be used to control the KICKR/SNAP trainer in ERG mode. If you use a preset power zone the app will send the mean watts value of the zone to the KICKR. Or you can set a custom power zone that has the same high and low values, e.g. 220 to 220, in order to set a fixed watts value for the interval.

Ad Hoc Workouts:

• Ad hoc workouts are workouts you can create right in the iMi app, without visiting the website.
• Open-ended workouts are useful if you just want a running clock with lap capability, or just want to collect data or send telemetry.
• The intervals option allows for creating a simple work/rest iteration with warmup and cool-down.
• You may assign a power intensity zone to intervals. These have the Coggan notation of zones.
  1. L1: Recovery
  2. L2: Endurance
  3. L3: Sub-Threshold
  4. L4: Anaerobic Threshold
  5. L4a: Super-Threshold
  6. L5: VO-MAX
  7. L6: Sub-Maximal
  8. L7: Maximal

Running the Workout:

• Once you choose "Begin" or "Load+Go" the running workout interface will be presented.
• The controls are hidden and shown by tapping the screen once.
• A double-tap will pause or start the workout (with controls hidden or displayed).
• The lap button is only enabled during open-ended workouts (where the interval is counting up, not down) and resets the interval counter to 0:00:00.
• 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.
• Click the "music" button to access the music settings.
• Scan Sensors searches for any sensors that are paired but not connected. It does not look for unpaired sensors. To pair sensors visit Settings>>Sensors.
• 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.
• Touching the workout title will open the workout detail view. The current interval will be shown in green. touching another interval + "done" will jump to that interval.
• The "done" button will close the workout and start the logging process.

Using Telemetry:

• Telemetry allows you to send your data and location in real time to the iMi telemetry widget.
• This widget is embeddable using the script available on this website, as described here: iMi 2.1 Featuring Data/Location Telemetry
• Telemetry is also available with your iMi username in this url: http://imobileintervals/t/imiusername
• The iMi Facebook app can post this url (or a custom url of your choice) on your wall when your telemetry is beginning: http://apps.facebook.com/imobileintervals/
• Even iPod Touch users can use telemetry if they are training indoors or ride with a mifi (though in this case location depends on sensing wifi zones).
• Planned variations for telemetry include groups of riders on one widget/map and a mobile app for viewing telemetry

AirPlay:

• More info on using Airplay with your AppleTV can be found here. AirPlay Mirroring allows you to mirror the screen of your iPhone 4S or iPad 2 onto your TV via an AppleTV (2nd generation). iMi provides a specially formatted screen for the AirPlay display.

Wahoo KICKR variable resistance trainer support:

• Pair to the KICKR trainer in Settings>Sensors.
• This app supports KICKR pairing with both ANT+ and Bluetooth Smart for data and resistance control.
• Resistance controls for KICKR are on the workout controls overlay.
• Once in a workout with the KICKR sending power data, there is a segmented control to change between the default ERG mode and Manual mode.
• ERG mode sets a target watts value for the current interval. Resistance will be changed to cause you to make that amount of watts.
• ERG mode can be set in one of four ways:
  1. set ERG watts values in the ERG field for intervals (website/Garmin Connect workouts only)
  2. set percent of FTP values in the ERG field for intervals (also website/Garmin Connect workouts only)
  3. set a watts intensity zone for intervals (ad hoc or website workouts)
  4. If ERG watts is not provided by any of the means above, you may use the horizontal picker wheel at the bottom of the workout controls overlay to set a wattage in 10 watt increments
• In the case that an interval specifies both an ERG value and an intensity zone, the ERG value is prefered as long as long as it falls within the athlete's target zone. Otherwise it uses the calculated ERG value (see below)
• If an interval uses a watts intensity zone to calculate ERG mode you need to have set a Threshold watts value (FTP) either on your imobileintervals.com account and be logged in, or have set your FTP in the app settings with the Override server switch ON.
• Intensity zones are on the Coggan scale. Because zone 1 (Recovery) is "below N watts", the app sets a minimal fixed resistance for that zone in ERG mode. Likewise, zones 6 (Submaximal) and 7 (Maximal) are "above N watts". Since the desired resistance will depend on the rider physiology and the gear the rider would like to use, there is a place in the app settings to enter the desired resistance level for these zones, globally for all ERG workouts.
• The KICKR config section in app settings also has options to configure a global watts offset for the KICKR (to align KICKR mesurement with preexisting poermeter data) and set the display to show power coming from a crank-mounted powermeter instead of the KICKR.
• In ERG mode, if the ERG value is provided by the interval, there is an "ERG Watts Offset" picker wheel showing +- 50 watts to tweak the interval's target watts according to how you feel for the workout.
• RFLKT can be used to set the manual resistance. See below.

FTP Testing:

• There are several workouts accessible specifically for measuring Functional Threshold Performance and available from "Public Workouts", e.g. "**20 Minute FTP test"
• These workouts contain one interval (in addition to warmup features) which is used to measure FTP. On completion of this interval, tha app will calculate FTP, display the values and prompt you if you wish to save the calculations to your app settings.
• The measurement requires at least a powermeter or heartrate monitor.
• NOTE: if you clone the testing workouts for personal use/modification, the test interval will lose the ability to trigger the calculation.
• If you wish to create a test workout that triggers FTP calculation, contact the site administrator.

RFLKT/RFLKT+:

• RFLKT (wahoofitness.com) is a compact remote display that can be attached to your handlebar or stem. It is a bluetooth Low Energy accessory, so it a) is only available since iPhone 4S and b) is connected to like any other sensor from the iMi app. RFLKT has a daytime LCD display and a backlight.
• Once you open a workout, the app wil send the screen layout to the remode display.
• If your workout is an interval workout, it will scroll Now/Next interval information across the top of the display.
• It will also will display upcoming interval as an "alert" page 8 seconds before the interval begins.
• If your workout is open-ended, it will show the current song if the iMi player is playing music, or the telemetry status if it is not.
• RFLKT buttons:
  • Upper left- play/pause music, OR if hold 2 sec- toggle backlight
  • Upper left with KICKR- If in manual resistance mode, decreases resistance, OR if hold 1 sec- play/pause music, OR if hold 2 sec- toggle backlight
  • Upper right- skip song OR if hold 3 sec AND interval workout- restart workout
  • Upper right with KICKR- If in manual resistance mode, increases resistance, OR if hold 1 sec- skip song OR if hold 3 sec AND interval workout- restart workout
  • Lower left- LAP (skips forward if interval)
    OR if hold 3 sec AND interval workout- interval skip backward
  • Lower right- pause/continue workout,
    OR if hold 3 sec AND interval workout- interval skip forward
• RFLKT+:
  • will save accurate elevation data
  • will display elevation and temperature at the top of the display if music is not playing
  • allows use of ANT+ sensors without the WahooFitness hardware connector
  • NOTE: if the app has previously paired ANT+ sensors, you must DELETE THE PAIRING (swipe the row in the settings page) and paire it anew

Magellan Echo:

• Echo (www.magellangps.com/Echo) is a sports watch that doubles as a remote display for supporting apps.
• The activity should be set to "Run" in the app settings
• Pair the watch in Settings>Sensors>Remote Displays
• Wake the watch for connection by holding the upper left and right buttons.
• Open-ended workouts will show scrolling music or time/telemetry status, elapsed & interval/split time, heart rate, distance and pace.
• If your workout is an interval workout, it will scroll Now/Next interval information across the top of the display.
• "LAP" during an open-ended workout will show the laps average pace and distance travelled as an "alert".
• For interval workouts it will display upcoming interval as an "alert" page 8 seconds before the interval begins.
• Echo buttons:
  • Upper left-backlight OR doubleclick for play/pause music
  • Upper right- skip song
  • Lower left- LAP (skips forward if interval)
    OR if doubleclick AND interval workout- interval skip backward
  • Lower right- pause/continue workout
    OR if doubleclick AND interval workout- interval skip forward
  • Tap screen (firmly)- Displays instant pace and total distance as an "alert"
• With the Apple Accessibility feature "VoiceOver" turned on LAP and TAP alerts will speak the data shown on the watch screen

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.
• 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.