Morpheus M5 User manual

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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 recovery-
driven 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 post-
workout 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, high-
speed movements with
frequent and rapid changes
of direction. We recommend
wearing the Morpheus M5
primarily during low-to-
moderate intensity (recovery)
sessions and using the
Morpheus M3 chest strap for
greater accuracy during high-
intensity 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 3-
6%.
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.