Only one recovery test is allowed per day.
IMPORTANT: Initially, your recovery score may appear as “100%.” Morpheus will take at least 7 days of consistent use to establish your personal baseline. Before you have that much data, the recovery scores mean very little because Morpheus just does not have enough information yet to provide calculations that can be used to drive your daily decision making. The more data Morpheus collects, the more accurate he’ll become.
Note that if you stop using Morpheus for more than 7-10 days, you’ll need to re-establish your baseline.
Below are the 3 basic rules to follow to ensure you get accurate recovery test results every time you test.
Should be done daily within 15 minutes of waking from overnight sleep before consuming food or stimulants.
WHAT NOT TO DO: take recovery test only on workout days and at random times of the day; have coffee or eat a meal before the test.
You can use the bathroom and you can drink water prior to the test. Just try to follow the same pattern each day.
If you miss a day here and there that’s fine because Morpheus uses 10 day rolling avgs.
The M5 should be placed on the same arm in about the same spot for each measurement.
WHAT NOT TO DO: Switch arms each day; put M5 sensor over tatoos; wear M5 over clothing.
You should rest completely still in the same general body position for each measurement (lying down or seated).
WHAT NOT TO DO DURING THE TEST: read your emails; browse news and social media sites; ab crunches; change body positions each day or during the test; eat breakfast; take a bath; etc.
Just relax and breathe because when else will you get to do that each day, right?
Because the measurement is taking place at the arm (or sometimes the leg), anything that prevents the LED lights from penetrating the skin as to measure blood flow will prevent accurate HR readings:
- Tattoos - LED lights do not penetrate ink well
- Skin ointments (ie sunscreen, moisturizer, lotions, etc)
- Dirty sensor - sweat and dirt can cover the LED lights. Be sure to keep it clean.
- Sensor placement - it has to be positioned where it will not move and so that external light cannot penetrate between the skin and the sensor. Also, sometimes one arm will work much better than the other arm.
- Poor blood flow in the area of sensor placement
- Heart arrhythmias - either known or unknown
Below are the most common placement positions for PPG sensors. You may need to play with around with positioning until you find the most accurate location for yourself. The best place for the M5 sensor is usually mid-forearm on the inside or top of the forearm.
Note: if you have your Morpheus app paired to a steps and/or sleep tracker, it's best to sync your tracker to its database prior to opening the Morpheus app to take your recovery score. When you open the Morpheus app there is a spinner on the main screen because it is trying to pull in any new data from your activity or sleep tracker's database. So if you sync your tracker first and then open the Morpheus app, Morpheus will pull in the most updated sleep and steps info from your tracker.
Starting The Recovery Test:
PLEASE NOTE: Make sure that your M5 is not on the TRAIN interface when trying to take a recovery test.
No need to press any buttons on the M5. Just put the band on your arm in the morning and press the TEST button in the app. That will activate TEST mode on the M5.
Next, open the Morpheus app and select TEST from the middle of the homescreen.
It may take up to 30 seconds for the M5 to connect to the app and show your heart rate before you can press the START button. If the M5 does not find your heart rate within 30 seconds, you will see a note in the app "heart rate data unavailable, please reposition band and try again". This just means that the M5 is not in an ideal location on your arm to accurately read RR intervals or there is something obstructing it from doing so, such as arm movement, tattoos, skin lotion, etc.
When the M5 has found your heart rate and is in HRV mode (like the picture below), you will also see your heart rate appear in the middle of the app and you can then press START.
Press START in the app when you are ready. The app will take a moment to ensure that your heart rate is stable before the test timer starts so ensure that you are not moving and are relaxed.
NOTE: iOS devices should connect to your M5 automatically each time. Android devices will always ask you to press CONNECT and then choose the M5 that you want to connect to.
NOTE: It is very important to remain completely still and breathe normally during the 2:30 recovery test. Don't look at your phone or do anything else other than relax and breathe.
When the test has finished your phone should vibrate to let you know it's done.
Answer the recovery questionnaire by using the slider scales under each question.
NOTE: The questionnaire is both best to worst, and worst to best. Ex. rate your sleep would be a 1 for the worst night of sleep and a five for the best, soreness would be a 1 for not sore at all to a 5 for the most sore.
Press Calculate My Recovery. Morpheus will crunch all the numbers and provide you with a recovery score % for the day.
As soon as you press Calculate My Recovery your M5 will show a checkmark for 3 seconds and will then return to the main digital clock screen.
Once your recovery score has been calculated, your personalized heart rate zones for that day have been synced to your M5. Your M5 is now fully ready for heart rate training on this day.
Press the blue OK button to continue.
That's it! Your recovery test is done and you are ready to train!