Ladder Workouts and Settings

During a workout, tap the 3 dots and open Pace Settings (you'll also find it in Settings > Workout Preferences > Pace & Timing):

• Before Movement: add extra seconds to get ready before each movement.
• After Movement: choose Pause Never (finish in the set time), Pause After Every Rep (tap next when you're done), or Pause for All (full control).

Focus on form over speed!

Yes. You can access workout settings either before starting (tap the gear icon on the Preview screen) or during the workout (swipe down and select Audio). From there, toggle off the display or sound for cheers to mute them.

Double-tap the screen during the movement.

Swipe left (forward) or right (backward) on the screen during the workout.

• From phone: Tap the screen to pause > tap the 3 dots in the top right corner > tap Exit Workout Early. To save your data and resume later, tap Save for Later.
• From watch: Swipe to the far left screen > tap the red X.

Only if you tap Exit Workout Early > Save for Later. Saved workouts can be resumed for up to 24 hours. If you end your workout and choose Exit and Lose Data, your workout data won't be saved.

Go to phone Settings > Notifications > Ladder.

Yes. Tap into a Workout > tap the 3 dots in the top right corner > > Workout Settings > Toggle between imperial/metric.

Allows you to pick up an unfinished workout where you left off. When you reopen the app, you should see the option to resume.

The day you complete the workout gets the check mark. (Start Monday, finish Tuesday = Tuesday checked).

Yes, this feature acts as a safety net. Reopen the app to pick up where you left off!

You can't shorten the rest periods themselves, but you can skip ahead: swipe to the next movement on your phone, or use the controls on your Apple Watch.

If you'd like more time instead, tap the 3 dots during a workout and open Pace Settings (also in Settings > Workout Preferences > Pace & Timing):

• Before Movement adds extra seconds to get ready before each movement.
• After Movement lets you choose Pause Never (finish in the set time), Pause After Every Rep (tap next when you're done), or Pause for All (full control).

This is usually a Pace setting issue. Here's how to fix it:

1. During your workout, drag your screen down to access your workout settings
2. Tap 'Pace'
3. Select 'Pause Never'

This will allow your workout to advance automatically when the timer ends without stopping between exercises.

You can also find this setting in your Workout Settings before starting a workout. If the issue continues after adjusting this setting, you can contact support for further help.

Before you start a workout, you'll be prompted to choose Spotify or Apple Music. Once you make a selection, Ladder will set it as your default choice.

Pro Tip: Spotify and Apple Music are highlighted as options, but any music or audio app will work with Ladder workouts. Regardless of source, music will "duck" when a Coach Voiceover is active, then fade back in at your preferred volume once the Voiceover ends.