To recover from your all too common situation, you start by loging into APO on your phone using biometrics. Under the advanced options you choose “Update master password” and voila. Once you have entered a new set of credentials, you sync your file to the cloud, then sync it to your computer and the new file on your computer will require the newly ordained credentials.
Hopefully after that, you will write down your credentials and keep them safe somewhere so you don’t run into this issue again.
APO on your phone, under Settings, allows you to set the number of logins allowed by biometrics before you are required to type in your credentials. You can set this to 10, 20, or 30 logins. Doing this will ensure that you actually use your credentials, thus ensuring you don’t forget them. This is handy if you are using APO on your phone for 99% of all logins.