Timeshift, how to?

Hello. I have shot some footage on my OneR with 360 lens, at 100 FPS. I edited the video in the latest 2021 verison of the Insta 360 editing app on Windows, cutting out what I want, framing, etc. But if I export, it all exports at super slow mo. How do I at least change it to export at normal speed?

Beyond that, I see that there is an option for "time shift" which is advertised as a way to spee dup or slow down the video. But that option is not available to me, always greyed out. How do we use this?

beyond this, ixs there a good place to go to get a good concise tutorial on how to use this windows version of the Insta 360 editing app? Or is there a better, more intuitive app that I should be using?

Thanks for all help