Videos to Big To Export to my Iphone 11

So I have a problem, I filmed a 30Minute Bike ride at 5.6k and edited the view points on the iphone app, I tried to export the video but the filesize was too big for my phone which is understandable but when I put the video into the Insta360 Studio on my Mac its not the same, The view points dont save so Now I have to go over the whole 30 minute video again creating barrol rolls etc, but its soo laggy and hard to use I edit 4k Video on my mac all the time so Dont understand why the insta360 editing studio is so slow and laggy on my mac, it doesnt even edit the video view points in the same way as the app, Pretty dissapointing as I bought this camera just to film my sports excursions but it looks like you can only film in little clips even a 4 minute video takes 20/30 mins to export on my phone ..