SRT, Running, Crawling

On the Workout tab pick Training, then SRT, Running or Crawling, and tap Start. A short set-up comes first: SRT asks your rig and where the phone is, Running asks outdoors, track or treadmill and an optional goal, Crawling checks your Stow mount and calibrated styles. No compass or GPS steps. Then stow the phone; the Action tab shows the live session.

For SRT, stand at the bottom of the rope: height counts from the moment you start. A treadmill run saves as an indoor run.

Climb on a tree, a bridge, a wall or a gym. The barometer counts rope up and rope down. A lap is 3 m (10 ft) or more up and back down; each saves its height, times and rates. Set your rig (Frog, Texas, rope walker, Mitchell or your own) and compare average climb rate per rig. Saved to Health as Climbing.

Distance comes from the motion sensors, so it works on a road, a trail, a track or a treadmill with no GPS. You get pace, last-minute pace and a split every km or mile. Saved as Running.

Stow the phone in your mount and crawl. It runs the same Stow engine as a cave, with your calibrated styles (Calibrate a Style). Once the screen locks, the Action tab shows your posture, distance, crawl time and time per movement. Saved as Cross Training. Training lines never show on a map or count toward survey totals.

The Trip summary shows laps and rig, run splits, or crawl time, and VS LAST TRIP. With no workout running, the Action tab lists every SRT, Running and Crawling session; Manage renames them, shares one as CSV or PDF, or deletes it. SRT and Crawling calories come from SpeleoMap's effort model with your weight and gear weight set in Profile settings. Swimming isn't in Training: the phone can't track a swim.

Running calories use Apple's estimate.