Track treadmill workouts and intervals indoors
Record treadmill and other indoor cardio without GPS, mark warm-up and interval segments, then correct distance or lap values before saving.
Indoor cardio does not have a route, so the useful record comes from the machine and the laps you mark. TandemFit tracks treadmill runs, stepper sessions, and other indoor cardio without GPS, then lets you correct the numbers on Review before you save.
How do I start an indoor workout?
Go to the Workouts tab, tap Cardio, and pick the exercise. Some exercises, like running, support both outdoor and indoor use. If you pick one of those and see GPS ON near the top of the tracking screen, tap that pill once to switch to GPS OFF before you start. An indoor session should show GPS OFF or no GPS pill at all.
Tap the green play button to begin. Use Warm Up or Interval instead only when the first segment should be labeled that way.
How does TandemFit know my distance indoors?
Use the side controls to enter what the machine shows: speed, incline, resistance, or the value that fits that exercise. When speed is available, distance is calculated from speed and elapsed time. That is an estimate from your inputs, not GPS tracking.
If the controls look different from what you expect, the exercise may track count, level, resistance, incline, or speed instead. Follow the labels shown.
When should I split laps?
Tap the flag button when an interval ends. Tap Interval or Cool Down when the next segment should be labeled differently. For a steady session, one single lap is fine.
Swipe the lower panel to see summary stats, the lap list, and heart rate when a sensor is connected. You can pause when you step off the machine and resume after. In a real workout you can leave the screen and come back from Workouts or the collapsed active-workout drawer.
Tap Finish in the header when you are done. Any open lap is closed and you land on Review.
How do I fix laps and totals on Review?
Review is where indoor cardio gets cleaned up. Choose between two views:
- Overall Summary when you want one clean total.
- Lap Performance when warmups, intervals, cooldowns, or machine segments matter.
When editing lap values, use the format you actually have:
- Split for individual lap values.
- Cumulative for stopwatch or odometer markers, such as the running total on a treadmill display.
- Speed when distance should be calculated from speed and time.
You can edit total distance and elapsed time, add missing laps, remove or consolidate extras, and change lap types. Pace is recalculated from the updated time and distance. Then set the title, notes, effort, media, gym, and visibility, and tap Save Workout.
Can I change this after saving?
Yes. Open the workout from Profile, Workout History, tap the menu, then Edit Workout. Non-GPS cardio opens directly on Review, where the same distance, duration, and lap edits are available. GPS workouts are different: their route-derived values stay locked so the map and route stay consistent.
Practice in a sandbox
The indoor cardio walkthrough opens a Treadmill Run Demo with GPS off, and the cardio review walkthrough opens a demo run on Review so you can practice lap edits. Neither saves a real workout. Find both in Profile, Settings, FAQ, or tap the ? on the tracking or Review screen.
Indoor sessions sit in the same history as outdoor runs and lifting; see one training log for lifting, runs, and rides.