Support

Workout Ride

How do I start a structured workout?

Open Training, choose a zone and select a workout. Review its profile and personalised targets, then tap Open Workout Ride. The ride opens paused at 0:00 so you can connect your equipment and settle onto the bike. Press Play when you are ready to begin the clock and ERG control.

What do the workout controls do?

Play and Pause control workout time. The forward control skips to the next interval; the back control restarts the current interval or moves to the previous one when pressed near its beginning. Intensity changes every workout target between 50% and 150% while preserving the original interval structure.

Why is the workout running without ERG control?

Workout timing and visual guidance remain available when a trainer is disconnected or does not support Bluetooth FTMS target-power control. In this guidance-only state, change resistance or gearing manually to follow the displayed wattage. If a compatible trainer reconnects, the app requests control and reapplies the current target.

Can I use downloaded workouts offline?

Yes. The app includes a starter workout pack and stores successfully downloaded workout-library updates locally. On launch it checks for newer content when a network is available; if the check fails, the existing local library remains available.

Creating and importing custom workouts

How do I create my own workout?

Open Training, choose Custom Workouts, then tap Create New Workout. Add intervals, warm-ups, cool-downs, ramps or repeated sets in the order they should be ridden. Targets are entered as a percentage of FTP; the builder also shows the equivalent watts and W/kg from your current Metrics profile. Duration controls move in five-second steps and the total workout time updates as you edit.

How do repeated sets work?

A repeated set contains its own ordered mini-sequence. Add as many efforts or recoveries as required, set the number of repetitions, then duplicate, delete or move the mini-intervals within that set. The complete set can also be duplicated or moved within the wider workout.

Can I copy or re-edit a workout?

Published Inside Edge workouts are read-only, but Copy to My Workouts creates an editable version and asks for a new name when it is saved. Workouts in your Custom Workouts library can be reopened with Edit Custom Workout and updated in place. The profile refreshes immediately after an update.

How do I import, share or remove a workout file?

Use the import control to select one or more compatible workout files (.zwo) from the native Files picker. The app validates each file before copying it into local custom-workout storage. Open a custom workout and use its share/upload action to send the file elsewhere through iOS. Swipe left on a custom workout to delete it, then confirm the named workout. Only custom workouts can be deleted.

Quick help

My trainer or heart-rate monitor will not connect

Make sure Bluetooth is enabled, the device is awake and it is not already connected to another app or device. Keep the trainer or monitor close to your iPhone, then reopen the connection screen in Inside Edge Ride.

ERG mode is unavailable

ERG control requires a compatible smart trainer that exposes the necessary Bluetooth Fitness Machine controls. Some trainers provide power data without accepting target-power commands.

The news or latest workout update is not loading

News and workout-library updates retrieve content over the internet. Check your connection and try again. The bundled starter workouts, previously cached workout library, calculators and training-zone references remain available independently of a successful download.

Before contacting support

Please include your iPhone model, iOS version, app version, trainer or monitor model, and a short description of what happened. Do not send passwords, payment details or sensitive health information.

Contact support

For help with Inside Edge Ride, email insideedgedevstudios@gmail.com.

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