Manawa Pace

Quick Start Guide

1. What You Need Before Starting

• A Compatible Device: An Android device running Google Chrome, or a desktop computer running Chrome. Apple iOS and Safari are not currently supported.
• A Chest Strap HR Monitor: A chest strap, such as the Polar H10, is strongly recommended. Optical wrist sensors (like sports watches or Fitbits) will work with this app, but they are not usually accurate enough to measure heart rate reliably in the presence of dysautonomia.

2. First-Time Setup

1. Open the App: Navigate to manawapace.app in your browser.
2. Install It: Tap your browser's menu (the three dots) and select "Add to Home screen" or "Install App".
3. Launch: Open the newly installed app from your home screen.
4. Connect: Put your HR monitor into Bluetooth pairing/broadcasting mode, tap "Connect to HR monitor" in the app, and select your device.
5. Set Unrestricted Battery Use: (optional) This will prevent your screen from dimming during a session. Detailed instructions here.

3. Setting Your Limits

Before you exercise, you need to configure your settings.

• The Baseline Rule: A conservative starting point for your "Upper threshold" is your Resting HR + 15 bpm.
• If you have PEM (Post-Exertional Malaise) or Chronic Fatigue: Treat this limit as a strict ceiling. Your goal is simply to stay under it, not to push past it.
• If you do not have PEM: Use Resting HR + 15 bpm as your starting point. This threshold can be progressively raised over time as HR regulation improves and your healthcare provider supports doing so.

4. How to Use the App (Color Guide)

Once you begin your activity, follow the colored dots on the screen. The app will vibrate and use sound alerts so you don't have to stare at your phone.

• Green (Continue): Your heart rate is below your configured threshold. Continue your activity if it feels appropriate.
• Orange (Rest/Pull Back): Your heart rate has reached your configured threshold. Stop or significantly reduce your activity so your heart rate can drop back down.
• Red (Reset): Your heart rate exceeded your threshold or did not recover within your configured limits. Stop completely (sit down if needed) and wait for your heart rate to return to your resting level for 15 consecutive seconds.
• Blue (Breathing Reset): This is like the Red reset, but with "Resonance Frequency Breathing" turned on. The app will guide you through a breathing exercise (expanding on inhale, contracting on exhale) during the rest period.
• Grey (Pause): You have manually paused the session to take a break.