• Ensure both devices are on the same Apple ID and WiFi network
• Check that the Watch app is installed and running on your watch
• IMPORTANT: Make sure there are no active workouts on your watch. App uses health kit to sync data.
• Try force-closing and reopening both apps
• Restart your watch by holding the Digital Crown + Side Button
• Make sure Bluetooth is enabled on your iPhone
• Keep devices within 30 feet of each other during workouts

• Ensure your watch band is snug but not too tight
• Clean the back of your watch and your wrist
• Grant HealthKit permissions: Settings > Privacy & Security > Health > HIIT Pro
• Make sure the watch screen stays on during workouts
• Try starting a native Workout app session first, then our app
• Wrist tattoos or very hairy wrists can interfere with sensors

• Wait 2-3 minutes for readings to stabilize at workout start
• Ensure the watch is positioned correctly (not too loose or tight)
• Warm up gradually - sudden intense exercise can confuse sensors
• Compare with chest strap if available for calibration
• Cold weather can affect accuracy - warm up your wrist

• Tap the workout selection button (top bar with workout name)
• Choose "Create New Workout" or edit an existing one
• Add intervals with specific durations and targets
• Set targets for speed, heart rate, RPM, resistance, etc.
• Choose icons and enable preparation alerts
• Save and select your custom workout

• Warm Up: Low intensity preparation phase
• Sprint/Work: High intensity exercise periods
• Recover: Rest or low intensity recovery
• Cool Down: Post-workout recovery phase
• Row/Cycle/Bodyweight: Specific exercise types
• Walk/Other: Additional activity options

Each type supports different target metrics appropriate for that exercise.

• Speed: Set target pace (km/h) for treadmill or outdoor runs
• Heart Rate: Target BPM zones for intensity control
• RPM: Revolutions per minute for cycling or rowing
• Resistance: Equipment resistance levels
• Power: Target watts for advanced training
• Reps: Number of repetitions for bodyweight exercises
• RPE: Rate of Perceived Exertion (1-10 scale)

Mix and match targets based on your workout type and goals.

Enable in Settings > Show Time Controls to access:

• SKIP: Jump to the next interval immediately
• +15 S: Add 15 seconds to current interval
• -15 S: Remove 15 seconds from current interval

These are useful when you need to adjust timing on the fly during workouts.

• Red flashing screen warns you before intervals end
• Configurable timing (1-120 seconds before transition)
• Both visual and haptic feedback on phone and watch
• Disable in workout creation if you find them distracting
• Helps you prepare mentally and physically for intensity changes

• PAUSE: Temporarily stops timer, press again to continue
• RESET: Hold for 3 seconds to completely restart workout
• Data is automatically saved when completing workouts
• Incomplete workouts can be recovered if app crashes
• Watch will also save workout data to HealthKit

• Go to Settings > Heart Rate Monitoring
• Adjust max heart rate (110-230 BPM)
• Enable alerts to get warnings when exceeded
• Common formula: 220 - your age (consult doctor for accuracy)
• The app will flash red and vibrate when limit is exceeded

• Light, Dark, or System theme matching
• Show/hide time controls during workouts
• Customizable preparation alert timing
• Workout icons can be personalized per routine
• Interface adapts to your device's accessibility settings

• Create or edit your preferred workout
• In workout selection, tap the star icon next to your workout
• This workout will auto-load when opening the app
• You can change defaults anytime in workout selection
• The app remembers your last used workout between sessions

• Ensure you complete workouts properly (don't force-close app)
• Check available storage space on your device
• HealthKit permissions must be granted for full data sync
• If app crashes, look for workout recovery prompt on restart
• Backup your device regularly to preserve workout history

• Grant all HealthKit permissions: Settings > Privacy > Health > HIIT Pro
• Allow reading heart rate, active energy, and distance
• Allow writing workout and heart rate data
• Restart both apps after changing permissions
• Check that workout was completed (not reset mid-session)

• If app crashes during workout, reopen to see recovery prompt
• Choose "Resume" to continue or "Discard" to start fresh
• Watch may have saved workout data independently
• Incomplete workouts older than 24 hours are auto-discarded
• Always wait for workout completion screen for full data save

• Enable Low Power Mode after starting workout
• Reduce screen brightness during long sessions
• Turn off unnecessary app notifications
• Keep watch and phone close together (reduces bluetooth searching)
• Close other apps before starting intensive workouts
• Use Do Not Disturb mode to prevent interruptions

• Restart both iPhone and Apple Watch before intense sessions
• Close background apps using App Switcher (double-tap home)
• Ensure both devices have adequate battery (>20%)
• Free up storage space - aim for 1GB+ available
• Update to latest iOS and watchOS versions
• Consider resetting watch if problems persist

• This is normal for intense workout sessions
• Ensure good ventilation around the watch
• Loosen band slightly to improve airflow
• Take short breaks in very hot environments
• Consider removing watch briefly if uncomfortably hot
• Clean watch regularly to prevent overheating from debris

• Calibrate Apple Watch by doing 20+ minutes of outdoor walking/running
• Wear watch snugly but comfortably during workouts
• Start workout mode 2-3 minutes before intense exercise
• Keep phone nearby for GPS accuracy (outdoor workouts)
• Update your weight and fitness info in Health app regularly
• Use consistent placement on wrist for all workouts

IMPORTANT: These are not official recommendations. These are my own recommendations based on my own experience.

• Start with 5-10 minute warm-up intervals
• High intensity intervals: 15-60 seconds typically
• Recovery periods: 30-90 seconds for active recovery
• Total workout: 15-45 minutes including warm-up/cool-down
• Begin with lower intensities and progress gradually
• Always include cool-down periods to prevent injury

IMPORTANT: These are not official recommendations. These are my own recommendations based on my own experience.

• Modify workouts every 2-4 weeks to prevent plateaus
• Increase intensity or duration as fitness improves
• Vary interval types to target different energy systems
• Listen to your body - adjust based on recovery and performance
• Create seasonal variations (indoor winter, outdoor summer)
• Keep 2-3 different routines and rotate them weekly