Starting Your First Workout - iOS App


Time to Suffer? Great. Here's what you need to do before you go any further:

  1. If you're connecting any devices, make sure you've got the right equipment.
  2. You have a few options at this point.  You can just watch a video and use RPE as your guide.  You can enter LTHR or FTP and ride to the old data.  Lastly, you can queue up Full Frontal and do your first fitness test to set your Four Dimensional Power™ data. 
  3. There is text in the Full Frontal Video that will guide you through the workout.  We highly recommend reading the intro web links on Full Frontal within the Full Frontal and 4DP™ Training Resource Help Article. 
  4. After that, Press the 'Play' button on the video details page.

All good? Then let's get down to it and start Suffering the right way. 


Select Your Video, Then Select Play


  • The first thing you need to ensure is that your ANT+ and/or Bluetooth channels are ON.
  • If they're not on, then, for ANT+ just unplug and plug your receiver back into your device. For Bluetooth, change your device settings so it's on. Troubleshooting ANT+ Connectors.


Main Device Connection Page

At this point we can scan for devices to connect to the App.  Make sure each device you want to connect is active by moving a pedal or wearing a heart rate strap.  If you are still having difficulties connecting your devices read the article on Troubleshooting Sensor Connections.  The last step we have in troubleshooting the sensors is setting them up individually. Users who are running with a Non-Smart Trainer will also need to setup their speed sensor individually.

Smart Trainer Users
Virtual Watts Users
Heart Rate Connections
Cadence Connections 



The first place we start our setup is the Power Section.  

  • Click on the power meter icon and it will pull up the power management section.  
  • In this section we have the option to connect ANT+ sensors (bluetooth only available on Mac and iOS) to display power. You will see the ANT symbol in the right of your sensor box.  Simply select your sensor, whether that is a power meter or smart trainer.  
  • Smart Trainer users can use the FE-C connection on the ANT+ channel or the BTLE connection for smart trainer control. You can look up the trainers we support for bluetooth smart control in the Smart Trainer Compatibility article. You can use the Bike power sensor, but it will only report power and not provide any Smart Resistance. 


Smart Trainer Users Can Use The FE-C or BTLE Signal (when compatible)

Once you have selected the smart trainer, you have the option to use Level Mode or ERG control.  Read this to help you learn more about whether to choose Erg or Level mode (and which Level to choose).

  • Level Mode means the app will not automatically control the resistance of the trainer. You have to shift gears in order to change resistance. We recommend that you use Level mode when doing workouts that have a lot of short efforts, such as Violator. Smart Trainers have a difficult time responding fully to efforts of 10 seconds or less. In this case, select Level Mode 2 or 3. You will have to get familiar with your individual trainer to see how it responds.  Every trainer is different. 
  • ERG control automatically changes the trainer resistance according to your Functional Threshold Power (FTP) in the App. Having trouble with ERG mode?  Read the Article Troubleshooting ERG (ARGHH) Mode


 ERG and Standard Menu After Smart Trainer is Connected



  • You must have a supported speed sensor to use Virtual Watts.  That is how the Sufferfest App determines wattage for your individual trainer. Make sure your speed sensor is supported by looking at the Master Sensor List
  • If you are using a standard trainer for Virtual Watts, then you must connect your speed sensor before you connect your cadence sensor.  
  • Make sure your speed sensor is awake by spinning the wheel it is attached to. Still having troubles? Check out our Sensors And Connections troubleshooting section.
  • If your speed sensor isn't showing, then disable your cadence sensor and then connect everything again. 
  • Next, pick your supported trainer  from the dropdown menu provided. 



Virtual Watts Section All Set Up With a Good Speed Connection



Put on your heart rate strap and let The Sufferfest App find it.  Do you own a wearable (watch) heart rate device?  We only support Wearable Heart Rate Watches that can transmit an ANT+ HR signal.  Check out our Master Device Compatibility List and then look at the Watches tab.  

You can also see in the image below what it looks like when you have an ANT+ and Bluetooth sensor connected to the App.  This is an example of a Wahoo TICKR HR monitor that transmits ANT+ and Bluetooth.  


Wahoo TICKR HR Monitor Showing Up as ANT+ or Bluetooth



There are multiple ways you can connect cadence.  The simplest is just connecting a cadence sensor.  Those Sufferlandrians with smart trainers can also connect cadence two ways in the cadence section.  

  • You can use the FE-C trainer to report cadence or the individual Speed & Cadence signal transmitted by CycleOps, Elite, and TACX Trainers.  
  • Wahoo does not internally transmit cadence.  Connecting a Wahoo trainer to the FE-C trainer in the cadence section will not report cadence.  Wahoo users will need a separate cadence sensor.  If you are having these problems, please email





Phew!  Are we all connected now and ready to Suffer?  Now that you are all set, we can move to the actual workout.  Please follow the article Operating Within The Workout.  




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