Morpheus M5 Getting Started

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Welcome to Morpheus!

Thank you for investing in the world’s first digital recovery coach.

You’ve taken a serious step toward balancing training and life stress with

recovery. By following Morpheus’s guidance and actively pursuing a recovery­driven lifestyle on a daily basis – as opposed to training as hard as you can as
often as possible – you’ll quickly feel the difference and see your fitness
improve faster than ever.

This PDF guide contains everything you need to get started using Morpheus to
train, track, and test your recovery.

Aside from this guide, make sure to advantage of the Morpheus Facebook
community, where you’ll find other like-minded coaches, athletes, and fitness
enthusiasts striving to live healthy, balanced lives.

This is a great place to ask questions, share training experiences, gather
feedback, and connect with your fellow “Morphites.”

Visit the Morpheus User Facebook Group to request an invite to the group.

Also, to stay updated on all things Morpheus, like us and follow us on Instagram and Facebook.

Now it’s time for the fun stuff—learning how to train hard and recover harder with Morpheus.

- Joel Jamieson
Morpheus Creator

Table of Contents

Getting Started ..................................................................................................................................................................... 2-5

Morpheus M5 Armband Basics ............................................................................................................................................ 5-7

Daily Morpheus Recovery Test ............................................................................................................................................. 7-9

Tracking with Morpheus ................................................................................................................................................... 10-11

Training with Morpheus ................................................................................................................................................... 12-16

Training with M3 Chest Strap While Not Connected to App ............................................................................................ 16-18

Training with M5 Armband Strap ..................................................................................................................................... 19-22

Sleeping with Morpheus........................................................................................................................................................ 23

Using Morpheus to Adjust Daily Training and Recovery Strategies .................................................................................. 23-26

Morpheus Maintenance and Support .............................................................................................................................. 26-28

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What’s in the Box:

Inside the Morpheus box, you’ll find:

a. The M5 sensor & nylon strap
b. The device charger
c. The user manual

Before using Morpheus:

Once you have unpacked the sensor and charger, begin charging
by lining up the two metal electrodes on the back of the sensor
with those on the charger.

The charging cable and M5 electrodes are magnetic so they will
only secure one way. Connect charger to a DC 5V USB port. You
will see a flashing symbol on the screen of the M5 when it is
charging.

Getting started:

A. App Set-Up:

1. Install the app via the Google Play Store (Android) or the App Store (iOS). If you’re using iOS, please note

that the Morpheus app is only compatible with the iPhone, not the iPad.

2. Launch the app and select “Create an account.”

3. Select “I have a band.” This is indicating that you do have a M5 Armband device.

a

b

c

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4. Follow the prompts to enter your basic info and create an account password.

5. Enter your fitness stats. If you know your max heart rate, enter it

here. Otherwise, Morpheus will estimate it for you. You will also
need to estimate your general fitness level – low, moderate, or
high. You may also enter your anaerobic threshold if you have
completed an assessment to measure this number. Example
shown to the right.

These settings are used to adjust your heart rate zones
and can be adjusted at any time under “Settings.”

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B. Tracking with Morpheus:

1. Although not required, it’s important to set up your activity tracking

properly to give Morpheus the most accurate picture of your daily
stress load. There are several ways to track your activity,

calorie, and sleep data depending on what device(s) you have
and/or prefer to use.

a. If you have a Garmin or Fitbit device, select “Garmin” or “Fitbit”

from the drop-down menu. As you proceed with setting up your
Morpheus account, a browser window will pop-up asking you to
sign into your Garmin or Fitbit account. You must complete the

device account sign in process to give Morpheus permission
to access your Garmin or Fitbit data.

b. If you don’t have a Fitbit or Garmin device, you can select either “Google Fit” (Android) or “Health Kit”

(iOS) to collect activity data that is reported to either Google Fit or Apple Health.

There are over 75 fitness tracking apps and wearables that import activity data into
Google Fit and Apple Health, allowing Morpheus to access and report this activity.

Apple Wear, such as the Apple Watch, report exclusively to Apple Health. Android gear will report to
the Google Fit app.

Please check with your wearable or activity app website if you have any questions about
whether it is compatible with Google Fit or Apple Health.

c. If you prefer not to track your activity, you can select “none” from the drop-down menu. Please note

that tracking is not required to get a recovery score, but the more information Morpheus

collects, the more accurately he’ll be able to calculate your recovery and provide guidance for daily
training zones.

2. Sleep data can be tracked using the activity-tracking devices discussed above, or if you don’t

have a tracker, both Apple Health and Google Fit can be set to track it for you through the

phone’s sensors. In iOS, the “bedtime” function in the Health Kit will automatically do this for you, and
apps such as Sleep Cycle will also track your sleep and then connect the data to the Health Kit or Google
Fit, where Morpheus can then track it from.

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If you have an Android phone, you can also track sleep by selecting “Alarm” in the sleep
tracking settings. This allows you to set an alarm directly within the Morpheus app to calculate your

hours slept each night. Note: this alarm feature is not available on iOS devices.

Regardless of your phone type, Morpheus will also ask qualitative questions about sleep quality and how
you feel to subjectively gauge how restorative your sleep was each day after you complete the recovery
measurement.

Morpheus M5 Armband Basics:

A. Turning On and Off the M5:

Press the side button to power on OLED touchscreen.

1. If there is no operation for 15 seconds, the display will turn off. This will not take place when heart rate

monitoring is taking place (such as during a workout or during HRV test).

2. If there is no operation and no heart rate monitoring for 5 minutes, the M5 unit will power off

automatically.

3. You can also press and hold the side button for 10 seconds if you need to restart and reset the unit. This

may be a last resort troubleshooting step should you have any technical issues with the M5.

IMPORTANT: If you’re using a third-party tracker, you
may occasionally notice that your activity, calorie, or
sleep data is not showing, or does not match up, within
the Morpheus app. This happens because Garmin, Fitbit,
Health Kit, or Google Fit do not update and report your
information in real-time, so there is a lag.

To manually update your data, close the Morpheus app

and open the app that is collecting the data you’d like to

import. Once that app has refreshed and updated, you
can reopen Morpheus and your current tracking
information will be displayed.

*Best practice is to do this prior to your morning
recovery test to make sure sleep data is correct.

Side button

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B. Touchscreen and Button Operations

1. The M5 unit comes equipped with an OLED touchscreen and a single button on the side of the unit.

2. The touchscreen operates as a method to change from one operating function to another (ie change from

digital clock screen to the training screen). You don’t need to swipe the screen like on a phone, you can

just tap the screen.

3. The side button operates as an “enter” command within each function (ie change from 12-hour to 24-hour

time on the digital clock screen).

4. The 5 screen interfaces are shown below.

5. More information about the functions within each interface can be found throughout this guide.

C. Wearing the M5:

A. The Morpheus M5 should be worn as shown in the guidelines below. Sensor should be on the inside or top

of the forearm. It should be worn snug enough not to move on your arm, but NOT so tight that it restricts
movement or blood circulation in the arm.

B. If you are also wearing the M3 chest strap and have it connected to the M5, then the M3 is the heart rate

measuring device while the M5 provides visibility to live heart rate numbers. If doing this, you may opt to
wear the M5 in more of a wrist watch position if that allows easier visibility.

a. Note: Please see section H for more information on using M3 and M5 together.

Digital Clock &

Battery Level

HRV – used to

put M5 into

HRV mode for

recovery test

All Training

Functions

Sync training

data to

Morpheus App

Training

Summary Info

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D. Digital Clock Interface

Daily Morpheus Recovery Test:

1. Open the Morpheus app.

2. Put the M5 on your arm and turn it on using the side button.

3. Use the M5 touchscreen to toggle to the

Test

screen and then press the

side button to confirm.

4. Relax and breathe normally as the M5 searches for your heart rate signal.

5. Once heart rate is detected you will see it on the M5 screen.

6. Press

Recovery Test

in the center of the

Track

screen.

7. Press

Connect

. Then select

M5 XXXXX

(the ID #
is on the back of the M5) to pair your M5 to the Morpheus
app.

Note: You will only need to do this for your first recovery
test. After that your M5 should automatically connect once
turned on and you press the Test button. You will see the
Bluetooth connection symbol on the M5 screen when connected
to the app.

8. Press

Start

. The 2:30 min test will begin

automatically once your heart rate has stabilized.

9. Remain as still as possible and breathe

normally until the test is complete.

The M5 is not intended to be worn all day as a watch, but it
does have a digital watch interface. The time will sync from
the time on your mobile phone after your device has been
paired to your Morpheus mobile app.

Press the side button from the digital clock interface to
access the

Time Display

screen. From here you can choose

if you want to display 12-hour or 24-hour time. Use the
touchscreen to choose the option that best suits you.

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10. Once the test is complete, answer the recovery questionnaire by using the slider scales under each

question.

11. Press

Calculate my recovery

. Morpheus will crunch all the numbers and provide you with a recovery

score % for the day.

12. Once the Recovery Test has been completed, the M5 screen will show a checkmark symbol which indicates

that heart rate zones have been set for that day.

13. Press the side button on the M5 to exit

Test

mode. The M5 screen will shut off after 15 seconds.

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14. Your recover score will appear in the center of the

Track

screen as a percentage (%) of total recovery.

You’ll notice that your recovery score will appear as green, amber, or red. These colors are assigned
based on your total recovery percentage, as follows:

What Determines Your Recovery Score?

The power of Morpheus is in how smart he is and how much he continues to learn about your data the more
you use him. There are several factors that determine your recovery score. Below is an overview.

HRV sets the range of possible recovery score %. It is always using a rolling 10-day average HRV number.
Then the other factors slide recovery score up and down within that range.

For example, if you are one standard deviation away from your 10-day rolling HRV average, then that’s going
to be a range from about 65% up to 80% recovery. Where you fall within that range depends on all the other
variables. Sleep amount and quality along with the previous day’s training session (it looks at the post­workout recovery adjustment and total time) play the biggest role, with steps and subjective markers of
fatigue and such playing a smaller role. The weighting also changes a bit based on the consistency of HRV
measurements. If you have only taken 3 HRV measurements in the last 10 days, it’s going to create a bigger
range of possible recovery scores and more heavily weight the other data.

HRV will always be the single biggest factor in your recovery score because it should reflect stress as a whole,
but the other variables added together can typically swing it 10-20% or so. If your HRV was normal, but you
had a really hard training session the day before, your sleep was bad, you reported a high level of soreness,
etc., then you could get down to the 80% range. If your HRV was far away from average but you report that
you feel great, it would depend on how far away from average the HRV was, but good marks on all the other
variables would definitely prevent the recovery score from dropping too far.

IMPORTANT: Initially, your recovery score may appear as “100%.” Morpheus will take 5-7
days of consistent use to establish your personal baseline. 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.

IMPORTANT: It’s generally best (though not required) to take the recovery test in the morning,
if possible, before taking any caffeine or other stimulants. You can take the recovery test lying
down or seated, but

you must be in the same position each time

for the most accurate recovery

score.

Red Amber Green

0-40% 41-80% 81-100%

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Tracking with Morpheus:

You can view your sleep, HRV, training, activity, and recovery data all from the

Track

screen of the Morpheus

app.

To view each subset of data over time, simply tap the quadrant you wish to select. Your data summary will
appear in the chart at the bottom of the screen. You can change the time range display by tapping anywhere
on the chart.

The

Train

data has a

History

view in the chart display.
When you select this view, your recorded workouts will
appear as a list. Tap a workout from the list to view your
full workout summary.

To delete a workout from the list, swipe left over the
workout you intend to remove and then select

Delete

.

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If you wish to review tracking data from a specific day, tap the quadrant corresponding to the data you wish
to view (such as “

Sleep

”), then tap the date displayed under the Morpheus logo.

This will cause a calendar to drop down so you can select the day you’re interested in viewing.

The dates that have data recorded was will appear colored as follows:

Recovery data will appear as either green, amber, or red, depending on your recovery score each day:

IMPORTANT: Morpheus stores the previous 3 months of data on your phone
and keeps the rest of your history stored in the cloud. If you scroll back more
than 3 months, it may take Morpheus some time to load all your previous data.
Note that an internet connection is required to keep the data synched between
your phone and the cloud and view data that is older than 3 months. If you
switch to a new phone or device, you can simply download Morpheus and log in
to restore your data.

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Training with Morpheus:

A. Personalized Daily Heart Rate Zones

Before you exercise on any given day, you can view your personalized
heart rate zones for that day. These zones are dynamic and are adjusted
each day based on your recovery score.

To view your zones, from the

Track

screen click on the

Train

quadrant

and then click on

Zones

.

Your zones will appear and show you the heart rate range for each of
them.

As you can see, Blue is the Recovery Zone, Green is the

Conditioning Zone, and Red is the Overload Zone.

Your daily recovery score will dictate your daily heart rate zones.

The lower your recovery score, the lower your 3 heart rate zones will be for
that day.

These zones will be set on your M5 after your recovery test has been completed. You will know that the zones
have been set by the screen shown below that will appear on the M5.

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B. Using the Morpheus App for Training

**You will need a Bluetooth (BLE) compatible heart rate strap to use the

Train

feature within Morpheus.

1. Select

Train

from within the app navigation.

a.

Conditioning

should be selected for training that is primarily

focused on any kind of cardio in the workout.

b.

Strength

should be selected if the workout will only include

strength training.

c.

Mixed

should be selected if the session will include both types of

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.

2. Once you’ve chosen your workout type, select

Start

.

3. Choose either the Bluetooth heart rate monitor of your choice or the

Morpheus M3 or M5 from the list of detected devices, then press

Okay.

4. The app will connect to your heart rate monitor and display your heart rate in the center gauge located in

the middle of the screen.

5. Select

Start.

IMPORTANT: The

Morpheus M5 Armband uses
an optical sensor to
determine heart rate. Like all
optical sensors, it is most
accurate during common,
cyclic movement patterns,
and it becomes less accurate
during high-intensity, high­speed movements with
frequent and rapid changes
of direction. We recommend
wearing the Morpheus M5
primarily during low-to­moderate intensity (recovery)
sessions and using the
Morpheus M3 chest strap for
greater accuracy during high­intensity sessions.

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6. After 10 seconds, the app will begin charting your heart rate in the

Chart

feature at the bottom of the

screen. You can toggle between the

Chart

view and the

Live

display, which shows your heart rates

continuously instead of in 10-second intervals.

You can change the time range displayed within the Live and Chart views by tapping anywhere
on the graph.

To see the total time you’ve spent in each of the training zones, select the

Zones

view.

7. Your Conditioning Zone will immediately appear as a green section within the center heart

rate gauge.

Notice that in both the “Zones” view and within the center heart rate gauge, your heart rate zones will be

depicted as follows: Blue for recovery, Green for conditioning, and Red for overload.

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8. To pause or end the workout, select the blue

Pause

button and follow

the prompt to

Finish

or

Resume.

9. If 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.

10. Press

Submit

once you’ve completed the questionnaire.

11. 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.

You can also return to the

Track

screen and click on the

Train

quadrant to view time in each zone.

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12. 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.

a. Very challenging workouts

lasting 60+ minutes can
cause a drop of 10-15%

b. Moderately challenging

workouts lasting 45-60
minutes can cause a drop
of 5-9%.

c. Recovery based training

lasting 30-45 minutes can
often stimulate an
increase in recovery of 3­6%.

Training with M3 Chest Strap while NOT connected to the Morpheus App

The M3 Chest strap has 13+ hours of internal memory and can connect to virtually any cardio equipment (ie.
treadmill, bike, elliptical, rower, etc). You can also connect it to any ANT+ or analog workout watch (ie
Garmin, Suunto, Polar, etc). This enables you to exercise without your phone and then upload the heart rate
training data to the Morpheus app after the exercise session.

As soon as you are wearing the M3 with the sensor fully snapped to the chest strap it will start recording.

Proceed with your workout session as planned. When you are finished you have a couple of choices for
uploading the recorded heart rate data to the Morpheus app:

1. Without taking off the heart rate strap, open the Morpheus app on your phone and immediately upload

the data.

2. Take off the heart rate strap, unsnap the middle transmitter, and then upload the data to the

Morpheus app later that same day.

PLEASE NOTE: Heart rate chest straps tend to work best when the electrode sensors (on the
left and the right of the middle transmitter) are slightly wet. A simple best practice to is wet the
sensors just before putting on the chest strap. This can be done with water or electrode gel.

PLEASE NOTE: Unsnapping the middle transmitter from the chest strap is what stops heart rate
data being transmitted. Thus, this will stop the M3 from recording data. To save battery life of
the M3, be sure to fully unsnap the middle transmitter from the chest strap when not in use.

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When you are ready to transfer your workout data to the Morpheus app, you should be wearing the M3 chest
strap with the transmitter fully attached to the strap.

1. Open the Morpheus app and touch the

Train

icon on the bottom.

2. Touch the

M3 Sync

icon in the middle of the screen.

3. The app will then connect to the M3 (which is why you’ll ideally need to be wearing it)

4. You will see a list of any workouts that are currently stored on the M3 transmitter

5. Touch the box to the left of the workout you want to upload and you will see the workout details

appear on the screen.

6. Touch the icon that best describes the type of training that was completed (Strength, Cardio, or Mixed)

7. You will see a heart rate graph of your workout. Below that there is an

Exact Time

toggle bar that

allows you to edit out the beginning and/or end of your workout.

a. Reminder that the M3 starts recording when you put on the chest strap with the transmitter

connected and it stops recording when you disconnect the transmitter. Example: if you put on
the M3 5 minutes before your workout starts and you remove it 5 minutes after your workout
ends, you can edit out the beginning 5 minutes and ending 5 minutes by dragging the

Exact

Time

toggle bar right and/or left.

8. Answer the 2 questions by moving the slider scale anywhere from 0 to 10.

a. When rating workout difficulty (RPE), 10 is the most difficult and 0 is the least.
b. When rating your performance, 0 is your worst performance; 10 is your best performance.

9. Touch

Import

.

10. You will be asked if you’d like to delete all workout data from the M3 that has not yet been uploaded to

the Morpheus app. If there are no other workouts to upload, choose

Yes

to free up memory on the

M3.

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11. When the data import has completed you can either press

OK

or

View Results

.

12. Morpheus will crunch the numbers

and will recalculate your recovery
score by giving you a plus (+) or
minus (-) based on the duration
and intensity of your workout.

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Training with M5 Armband Strap

A. Training Functions

While optical heart rate monitor technology typically provides the best estimate of a user's heart rate,
there are inherent limitations with the technology that may cause some of the heart rate readings to be
inaccurate under certain circumstances, including the user's physical characteristics, fit of the device, and
type and intensity of activity. If you want to track heart rate during higher intensity activities and/or those
that include a lot of high speed movement (of the arm), our recommendation is to wear the M3 chest strap
for better accuracy. The M3 chest strap can be connected to the M5 armband if you wish to have your live
heart rate visible during training without being connected the Morpheus app on your phone.

Note: for additional details on how to connect the M3 to the M5, please see #3 & #4 below.

1. From the

Train

screen press the side button to access the screen shown below. The first thing you
need to do is decide if you are using the M5 directly for heart rate training or if you are connecting an
ANT+ chest strap to the M5 instead.

2. The selected option will be highlighted in white. If using the M5 for heart rate, ensure the M5 is

highlighted and then press the side button to confirm.

3. To connect an ANT+ chest strap to the M5 press

ANT+ DEVICE

on the screen. You will then see the

FIND DEVICE

screen as it searches for nearby compatible ANT+ devices. Please ensure that your

device is powered on and/or you are wearing it at this time.

4. When the M5 finds a compatible device, it will return an ID# highlighted in white on the screen. Press

the side button to confirm.

The

Train

interface can be accessed by tapping the
touchscreen until you arrive there. This is where you will go
anytime you want to use the M5 for training, either by itself
or connected to an ANT+ chest strap.

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5. After you have confirmed your heart rate monitoring device, now it’s time to train. You will see one of

the Workout Type screens shown below. Use the touchscreen to toggle to

Cardio, Mixed

, or

Strength

. Press the side button to confirm your choice.

6. After you confirm your Workout Type by pressing the side button, the M5 will search for a heart rate

signal, either from itself or a device you previously paired in #4 above.

7. When you are in one of the 3 heart rate zones you will see the live heart rate number change colors to

reflect the zone you are in. In the upper left corner you will see the total time you have been in that
zone. In the upper right corner you will see your connection type (ANT or BLE) and the signal
strength. You will also see the battery life indicator icon for your M5.

If the M5 searches for 30

seconds and detects no

heart rate you will see

this screen. You may

rescan for a heart rate

signal by tapping the

touchscreen.

If you chose Cardio or

Mixed and heart rate is

detected, you will see

the live heart rate

number as well as the

zone color on the screen.

If you chose Strength,

there is no associated

heart rate zones so you

will see the live heart

rate numbers in white.

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8. The M5 will display the type of device connection it showing on the screen (ANT+, Bluetooth, or no

connection)

a. The M5 can send ANT+ or Bluetooth (BLE) to any compatible app (such as Morpheus or other

heart rate training app) or device (such as certain cardio machines)

b. The M5 can receive ANT+ heart rate signal from devices that can send it (such as the M3 chest

strap)

c. Note that if the M5 is connected to something via BLE (such as a mobile app or a fitness

watch), it will NOT record the workout data to allow for upload post-workout. Workout data
can only be recorded when connected via ANT+ or not connected to anything at all.

d. You will know which connection type is being used on the M5 screen.

9. Tap the touchscreen any time to change from a view of “time in zone” to a view of “total workout

time”.

10. To end a workout, press the side button. You will see the screen shown below. If ready to end the

workout, press the side button when

END WORKOUT

is highlighted white. If wanting to return to the

workout, touch

RETURN

on the screen and then press the side button to confirm.

e. If M5 is connected to the Morpheus app for live training, you can stop the workout via the

Morpheus app and then stop the workout on the M5. Only the data that is in the app be saved.

f. If M5 is NOT connected to the Morpheus app for live training (and is not connected to

anything else via Bluetooth), you will end the workout on the M5 and sync the data to the app
later.

11. After confirming you want to end the workout, you will see the total training time. You can use the

touchscreen to toggle through the zones to see the amount of time spent in each of the 3 zones.

Bluetooth

ANT+

No External Connection

M5 will record data

M5 will NOT record data

M5 will record data

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B. Sync a Saved Workout to Morpheus App

1. The M5 has 10+ hours of internal memory. This means that you can train without connecting to the

Morpheus app on your phone and then upload your training data after your workout.

2. Remember that the M5 can only record if it is connected to nothing or if connect to ANT+ device.

3. After you have confirmed that you want to end your workout, use the touchscreen to navigate to the

Sync

screen.

4. You will need your M5 turned on and your Morpheus app open. Press the side button to start the

process.

5. The Morpheus app will connect to your M5 via Bluetooth.

6. Now you will use the Morpheus app to transfer the saved workout from M5 to the app. This is a very

similar process as transferring saved workouts from the M3 to the Morpheus app as explained earlier in
this manual.

7. After the data has been transferred from the M5 to the Morpheus app, you can delete the workout

from the M5 to make room for other workouts to save. To do this, use the touchscreen to toggle to
the

Training Summary

screen. Press the side button. Then use the touchscreen to toggle to the

Clear History

screen. Confirm your selection by highlighting

Yes

and then pressing the side button.

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Sleeping with Morpheus:

Although it is not required to get your daily recovery score, it is recommended that you use the Morpheus
sleep feature to help track additional metrics, including self-perceived ratings of fatigue, nutrition quality and
alcohol consumption.

This will help further increase the accuracy of your recovery score and heart rate zones each day. If you are

using an Android device, you can also use the Morpheus alarm feature to help estimate your
sleep.

1. Select

Sleep

from the navigation menu.

2. Complete the bedtime questionnaire by answering the questions using the

slider scale.

3. When rating nutrition quality, 1 is the lowest and 5 is the best. For

fatigue level, 1 is no fatigue and 5 is the highest fatigue.

4. Press

Submit

.

Android Devices Only

5. Once you hit

Submit

, you can set your alarm

6. You can stop using the sleep feature at any time by sliding up on the

screen. This will prevent the alarm from going off.

7. The total sleep detected from when you set the alarm to when you stop it

will appear as “Sleep Detected” in the wake-up questionnaire. You can
adjust this value using the slider.

Using Morpheus to Adjust Daily Training and Recovery Strategies:

One of the biggest reasons people fail to get the results they’re looking for is because choosing the right
intensity to train at day in and day out is not easy. It’s human nature to think we can handle more training

and more intensity than we really can, or should.

When too much intensity is used over time, at best you’ll hit a frustrating plateau and at worst,
you’ll end up fatigued and over-trained.

On the other hand, using too little intensity means you’ll fail to make consistent progress. When this happens,

our instinct is often to solve this problem by doing more. Of course, this works, for a little while at least, but
sooner or later, we end up doing more and more until we’re right back to doing too much.

They key to avoiding this fitness roller coaster and achieving long-term, sustainable results is to
strike the right balance between intensity, the stress of life, and recovery. Morpheus was designed

to help you do exactly that by analyzing all the most important information – your training, sleep, activity, HRV
and how you feel – and crunch the numbers to give you a daily recovery score and personalized training zones
to guide your intensity.

From here, all you have to do is follow three guidelines to make sure you’re striking the right balance between

training and recovery each day.

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1. Work to keep your Recovery Score above 80% most of the time.

a. The single most important element of managing intensity is to avoid becoming chronically

under-recovered. The best way to do this is to ensure you’re consistently keeping
your recovery score above 80%.

b. If you’re seeing it frequently drop below this level, more than once or twice a week at most,

then you need to evaluate what’s causing it and take the necessary steps to reduce stress and
improve your recovery.

2. Avoid training in the Overload Zone when Recovery Score drops below 80%.

a. When your recovery drops below 80%, it’s a sign that your body

is under stress that it still needs to recover from. This doesn’t

mean that you should avoid training altogether by any means,
but it does mean adding too much intensity on top of this will
slow down recovery even further.

b. With Morpheus, making sure not using too much intensity is

easier than ever with the personalized heart rate zones. When

your recovery is below 80%, it’s best to avoid training in

the red (overload) zone. If you’re lifting weights, you should

also keep the weight below 90% of your 1 rep max.

c. Remember that doing a 20-30 minute cardio workout in the

Recovery Zone can actually increase your recovery score.

3. Focus on rest and recovery when Recovery Score drops below 60%.

a. Any time your recovery drops below 60%, it’s important to take proactive steps to increase it

back to normal levels as quickly as possible. If it drops all the way down to 40%, your

recovery score will turn red to warn you that your body is becoming more and more
fatigued.

b. While the goal is certainly to keep from falling below 60% recovery, we all know that life

happens. Everything from poor sleep, to chronic mental stress, excessive training

and drinking, etc., can quickly add up to sabotage your recovery, and this will be
reflected in your HRV after each recovery test.

c. When this happens, the best strategy is to focus on pushing your recovery back up through

whatever means necessary. Get some additional sleep, train in the middle to higher

end of the blue zone to stimulate recovery (HPRT), and work to reduce or eliminate
whatever other stress may be at the heart of your low recovery. The less time you can

spend in the low ranges of the blue zone, the better. Getting stuck in a chronic state of being
under-recovered is a surefire recipe for overtraining, fatigue and injuries. This is something

that happens far too often and it’s one of the main reasons why people ultimately fail to reach

their goals.

PLEASE NOTE: Sometimes taking a complete rest day or two can actually
lower recovery score. It’s often better to do something rather than nothing, but
have that something focused on active recovery.

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The biggest cause of recovery score dropping a large amount on any given day is a significant jump up or
down in HRV (as compared to the rolling 10-day average HRV). The next biggest cause of recovery score
dropping a large amount on any given day is a proportionally large amount of time spent in the Overload (red)
Zone.

There are very specific recovery strategies that can be implemented each day depending on both your
recovery score and your HRV. Below is how to look at this.

If after your recovery test, your recovery score is less than 60%, click on the HRV quadrant on the upper right
of the screen. Check to see if your HRV jumped up or dropped down a lot relative to your previous day and
your average HRV (the white line). There are different recovery strategies to implement when recovery score
is low and HRV has jumped up versus when recovery score is low and HRV has dropped down.

Recovery Technique Purpose Protocol

•A variety of low load activities can be

performed from bike, jog, swim,

bodyweight exercises, etc. for less than 30

minutes.

•Heart rate in recovery zone.

Intensive Deep Tissue Therapy

•Increase proprioceptive input to CNS

through physical contact in order to affect

change in neuromuscular system

•Deep tissue work = higher level of stimulus

•May reduce feelings of fatigue and

soreness if used post-workout

•Can be used after training sessions,

particularly when performed in heat

•Produces sympathetic response

•May be performed in between workouts

for sympathetic stimulation

•May reduce resulting inflammation from

training

•1-3 minutes cold, 2-5 repeats most

common protocols

•Increase core temperature

•Greater temperature = greater stress

response

•Sympathetic increase during sauna use,

but parasympathetic increase in period

following

•5-10 minutes, 1-3 repetitions

•Increases speed of metabolic processes •Finish with 2-3 minutes warm water rinse

•Greater temperature difference between

hot/cold generally improves effectiveness

•2 or 3 to 1 hot to cold ratio, 2-4 repeats is

general guideline

Low Recovery % When HRV Rises

Active Recovery Training

•Increase cardiovascular function and

blood flow to muscles, brain, etc. to speed

up processes of aerobic metabolism

inherent in recovery

Cold Water Immersion

Sauna

Contrast Therapy (hot/cold)

•Stimulate sympathetic system through

moderate stress – large change in

temperature

Recovery Technique Purpose Protocol

•A variety of low load activities can be

performed from bike, jog, swim,
bodyweight exercises, etc. for less than
30 minutes.

•Heart rate in recovery zone.

Soft Tissue Therapy

•Increase proprioceptive input to CNS

through physical contact in order to affect
change in neuromuscular system

•For parasympathetic function, low

intensity relaxation techniques should be
used

•Increase parasympathetic function

through relaxation effect of hot water.

•Research shows decreased

sympathetic function at 102 degrees

•Stimulatory changes from total body

immersion and hydrostatic pressure

•5-25 minutes is common duration

•Reduced impact of gravity decreases

sympathetic drive

•Minimum of 10 feet deep water

•Promotes blood flow

•10-20 minutes floating using support to

increase buoyancy

•Lap swimming

•Reduce sympathetic tone and increase

parasympathetic function.

•Ideally should be done in dark, quiet

environment

•Improve mental state

•Music, breathing, biofeedback,

meditation techniques, etc.

Active Recovery Training

•Increase cardiovascular function and

blood flow to muscles, brain, etc. to
speed up processes of aerobic
metabolism inherent in recovery

Hot Water Therapy

Deep Water Floating / Light Swim

Mental Relaxation + Breathing Tech

Low Recovery % When HRV Drops

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Help with Morpheus

A. Troubleshooting

1. No Heart Rate Found

a. Readjust the M5 on your arm or the M3 on your chest. See section D of this guide for arm

placement guidelines.

b. Clean the LED sensor on the back of the device with a cloth.
c. Chest straps sometimes need moisture for good connectivity, so wet the electrode with water or

electrode gel.

2. M5 or M3 won’t connect to Morpheus app

a. Turn off and back on the Bluetooth of your phone
b. Ensure M5 is in the correct mode to use with Morpheus app
c. Fully charge M5

3. Training data won’t transfer to the Morpheus app

a. Ensure you have the most updated version of the Morpheus app
b. M3: Ensure that you are wearing the it as you would when you workout
c. M5: Ensure it is in

Sync

mode BEFORE pressing the

Sync

icon in the Morpheus app. Also

make sure that the Bluetooth of your phone is turned on

4. Heart Rate appears to be inaccurate

a. The M5 has an optical sensor. Accuracy will be very high during rest and during cyclical

movements with consistent work output. Optical sensors can become less accurate during
higher intensity exercise that also includes fast multi-directional movements. Note that you can
pair the M3 or any ANT+ chest strap to the M5 for increased accuracy if needed.

b. Readjust the M5 on your arm. It needs to be tight enough to not allow light to pass

underneath, but also loose enough to not restrict blood flow in your arm.

B. Maintenance

1. Regularly clean the M5, especially after sweating during exercise or being exposed to substances such

as soap or detergent which may attach on the back sensor side of the device.

2. Do NOT wash the M5 with household cleanser. Please use water or soapless detergent, rinse

thoroughly and wipe with a piece of soft towel or cloth.

3. Ensure the M5 OLED touchscreen and the LED sensors on the backside of the M5 do not get damaged.

Store the M5 in a cool, dry location.

4. To conserve battery life of the M3, ensure that you unsnap the M3 transmitter from the chest strap

when not training.

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C. Replacement Band for M5

The M5 comes with a 22mm Woven Nylon Sport Loop Strap with Quick Release Spring Pins that is
approximately 9.65 inches in total length and fits wrist/forearm sizes 6.1’’-8.3’’(155mm-215mm).

If you want to replace the band, you will need to replace it with a 22mm band that is at least as big as the one
that the M5 came with in the box.

If you search the internet for a strap like this, there are many online locations that sell them. For your
convenience below are two links that have a variety of compatible straps available.

EBAY - International Shipping Available
AMAZON - International Shipping Available

Fintie

D. Reporting Bugs & Support Tickets

If you run into problems using Morpheus, we’re here to help. There are two ways to submit information about
a bug, ask a question, request a feature, or simply provide feedback. We do our best to respond to all
inquiries within 24 hours.

1. Instabug reporting: Morpheus comes with a powerful reporting tool

called “Instabug,” that you can use to report a problem or provide
feedback.

To activate Instabug, you simply need to do a two-finger
swipe from right to left on any screen within Morpheus. Once

you do this, it will trigger the “How can we help you?” box and allow
you to report a problem or provide feedback.

Instabug reporting is the best way to let us know about a bug
or any technical problems you may run into in the app. When

you submit a report, it sends us the technical information we need to
identify exactly what went wrong so we can fix it ASAP. This makes it
much faster and easier for us to update the app to take care of the
issue, so please use this method to report technical issues.

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2. Support tickets: For general questions, feature requests, and

inquires, you can use the support ticket system found in the main
navigation menu.

Open the navigation menu and hit

Support

to bring up a form that

you can use to submit a ticket. Make sure to include your name and

email and we’ll respond to you as quickly as we can. You can also

access this support ticket system on the web by clicking here