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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.
