NOTE: You will need a Bluetooth (BLE) compatible heart rate strap to use the TRAIN feature within Morpheus. The Morpheus M5/M9 and the M3/M7 are compatible.
Select TRAIN from the app navigation bar at the bottom of the home screen
- Cardio should be selected for training that is primarily focused on any kind of cardio in the workout.
- Mixed should be selected if the session will include both types of training.
- Strength should be selected if the workout will only include strength training.
NOTE: Heart rate zones will not be displayed if Strength is selected, though Morpheus will still track heart rate and volume and intensity via RPE at the end of the session to help monitor recovery.
Once you’ve chosen your workout type, there are a couple of things you can choose to do next.
You can set up a zone-based interval workout prior to connecting your heart rate monitor. You just tap on the white stopwatch icon in the upper right corner and then set up what you want to do and press Load.
Then when you are ready, you press Connect HRM to connect your heart rate monitor. As soon as your heart rate has been detected, it will be displayed in the middle of the screen and you can press the Start button.
Or you can press Connect HRM right away and then start your workout without setting up any intervals. You can proceed with your workout without ever setting up intervals or you can set up intervals at any point during your workout.
For more information about zone-based intervals please see the link below.
When you start your workout, your heart rate will appear in the middle of the screen and will be the same color as the zone that you are in. The 3 different sections of the semi-circle zone gauge represent the 3 heart rate zones. Your heart rate zones will be depicted as follows: Blue for recovery, Green for conditioning, and Red for overload.
The bottom of the screen can be swiped to one of 4 different views depending on what you want to see.
You can change the time range displayed within the Live and Chart views by tapping anywhere on the graph.
To pause or end the workout, select the blue Pause button and follow the prompt to Finish or Resume.
When you press Finish, a post-workout questionnaire will appear. Answer the questions by moving the slider scale anywhere from 0 to 10.
When rating workout difficulty (RPE), 10 is the most difficult and 0 is the least.
When rating your performance, 0 is your worst performance; 10 is your best performance.
Press Submit once you’ve completed the questionnaire.
You can visualize your workout summary in the Results screen. To view your time in each training zone, tap on the zone color you wish to view on the circle graph.
After you complete a workout, make sure to return to the home (Track) screen to see your recovery score adjust up or down, depending on volume and intensity of the workout. Morpheus analyzes your time in each zone, total time, average heart rate, and RPE in order to calculate post-workout recovery score.
- Very challenging workouts lasting 60+ minutes can cause a drop of 12-18%
- Moderately challenging workouts lasting 45-60 minutes can cause a drop of 8-12%.
- Recovery based training lasting 30-45 minutes can often stimulate an increase in recovery of 3-5%.
Lastly, after each workout, Morpheus will add to your weekly HR zone totals on the home screen. Ideally you should strive to land in your personalized target zone area each week. These will change and adapt each week depending on whether or not you hit the target areas and whether or not your fitness is improving.
