Pacing Guard

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Getting Started

Pacing Guard helps you alternate between periods of activity and rest. Here's how to use it:

  1. 1
    Set your durations — Go to Settings and adjust GO and REST times (default is 30 seconds each)
  2. 2
    Configure alerts — Enable voice cues, haptics, and sound chimes as needed
  3. 3
    Start a session — Press Start on the Timer tab
  4. 4
    Follow the cues — During GO the app signals an activity phase; during REST it signals a rest phase. Choose what "activity" means for you and adjust intervals to your tolerance
  5. 5
    Stop anytime — Press Stop when you're done

Frequently Asked Questions

How do I change the timer durations?

Go to Settings → Timer Durations. You can set GO and REST periods from 5 to 120 seconds each using the + and - buttons.

Can I use the app without looking at the screen?

Yes! Enable Voice Cues in Settings to hear "Go" and "Rest" announcements. You can also enable Haptic Feedback to feel vibrations at each phase change.

Note: Cues may be affected by device settings (volume, Silent Mode, Focus, Bluetooth audio, and notification permissions). Verify your settings before relying on cues.

What is the countdown feature?

When enabled, you'll receive alerts during the last 5 seconds before each phase transition. This gives you time to prepare for the switch.

Does the app work offline?

Yes. Pacing Guard is fully offline and doesn't require an internet connection. All features work without connectivity.

Where is my data stored?

All data is stored locally on your device. Nothing is sent to any server. You can view your history in the History tab and delete it anytime.

Can I use the app while listening to music?

Yes. Pacing Guard works alongside other audio apps. Voice and sound cues will play over your music or podcast without interrupting playback.

What is pacing?

Pacing is a technique where you alternate between periods of activity and rest to manage energy levels. It's commonly used by people with ME/CFS, Long COVID, and other chronic conditions. The app helps you maintain consistent intervals without having to watch a clock.

How do I pause, resume, or skip a phase?

During an active session, tap Pause to pause the timer. Tap Resume to continue from where you left off. Tap Skip to jump to the next phase (GO to REST or REST to GO) without waiting for the current phase to finish.

How do I view my session history?

Tap the History tab to see all completed sessions grouped by day. Each session shows its duration, interval counts, and heart rate data. You can tap a day to expand or collapse its sessions.

At the top of the History tab you'll find statistics: total sessions, current streak (consecutive days), sessions this week, and total active time.

To delete a session, swipe left on it. To clear all history, use the Clear History button.

How do I connect a heart rate strap?

Go to Settings and tap "Connect Heart Rate Monitor". Make sure your heart rate strap is on and in pairing mode, then select it from the list. The app supports standard Bluetooth Low Energy heart rate monitors.

Which heart rate monitors are supported?

Pacing Guard works with any Bluetooth Low Energy heart rate monitor that uses the standard Heart Rate Service profile. This includes most chest straps from brands like Polar, Garmin, and Wahoo.

How do heart rate alerts work?

When a heart rate strap is connected, you can set a personal heart rate limit in Settings. The app uses a two-tier alert system:

  • Approaching alert — triggers when your heart rate reaches 90% of your limit
  • Above max alert — triggers when your heart rate reaches or exceeds your limit

Alerts can be delivered as voice announcements, haptic feedback, or both. You can also enable repeated alerts at a configurable interval (5–60 seconds) if your heart rate stays above your limit.

What is the Anaerobic Threshold calculator?

The AT calculator helps you estimate a safe heart rate limit for pacing. Enter your resting heart rate and the app calculates a suggested maximum using the formula: resting HR + 15 BPM. This is based on clinical guidance for people with ME/CFS and post-exertional malaise.

You can find the calculator in Settings under Heart Rate. Tap "Apply" to use the calculated value as your heart rate limit. The calculator also lists peer-reviewed sources for the formula.

What is sleep monitoring mode?

Sleep monitoring lets you track your heart rate overnight without timer phases, voice cues, or alerts. To activate it, long-press the Start button for 1 second.

During sleep monitoring the screen stays off to save battery. The app records your session duration and maximum heart rate. When you stop the session, it's saved to your history as a "sleep" session.

How do I change the app appearance?

Go to Settings → Appearance and choose between System, Light, or Dark mode. The System option follows your device's current appearance setting automatically.

What does Keep Screen Awake do?

When enabled in Settings, Keep Screen Awake prevents your screen from turning off during an active session. This is useful if you want to see the timer and heart rate display continuously. It uses more battery than letting the screen sleep.

How do I reset settings to defaults?

Go to Settings and scroll to the bottom. Tap "Reset to Defaults" to restore all settings to their original values. You can also tap "Show Welcome Screen Again" to see the onboarding screen on next launch. Resetting settings does not delete your session history.

Troubleshooting

Voice cues aren't playing

Make sure your device isn't on silent mode, and check that Voice Cues is enabled in Settings. Also verify that your device volume is turned up.

Haptic feedback isn't working

Ensure Haptic Feedback is enabled in Settings. Note that some older devices may not support haptics. Also check that System Haptics is enabled in your device's Settings app.

The app stops when I lock my screen

The timer continues to run in the background, but visual updates pause when the screen is locked. You'll still receive notifications when phases change. For best results, keep the screen on using the "Keep Screen Awake" setting.

Heart Rate Strap Troubleshooting

Heart rate chest straps detect tiny electrical signals through the skin. During rest, lying down, or slow breathing, the signal can weaken and cause disconnections. This is a physiological issue, not a software bug.

Why does my heart rate strap disconnect when I'm lying still?

During rest and slow breathing, your skin conductivity drops (less sweat), your heart rate decreases, and the electrical signal from your heart becomes smaller. Many sports-focused straps are tuned for exercise conditions and will stop transmitting when the signal gets too weak. This makes breathing exercises and rest the hardest scenario for chest straps.

How can I prevent my heart rate strap from disconnecting?

These fixes are ordered by effectiveness:

  1. Wet the electrodes — Use ECG/ultrasound gel or water on the electrode pads. This is the single most effective fix and often completely eliminates dropouts.
  2. Replace the battery — Use a fresh battery even if the strap reports "OK". Coin cells can report adequate voltage but fail under continuous BLE transmission.
  3. Tighten slightly and position lower — A snug fit slightly below the chest muscles improves contact.
  4. Try semi-reclined instead of flat — Side-lying or semi-reclined postures often work better than lying flat on your back.
  5. Stabilize Bluetooth — Disable Low Power Mode, keep the app in the foreground, and disconnect other Bluetooth devices.
Which heart rate straps work best for rest and breathing exercises?

Recommended for low-movement use:

  • Polar H10 (gold standard for HRV and biofeedback)
  • Polar H9
  • Movesense Medical / HR+

These have stronger analog front-ends and more tolerant firmware that maintains ECG lock at low signal amplitudes.

More likely to disconnect during rest:

  • Garmin HRM-Pro / HRM-Dual (optimized for running/cycling)
  • Wahoo Tickr (many generations)
  • Generic gym-bundled BLE straps

These are excellent for sports but may lose signal when you're lying still with low heart rate.

How do I perform a full Bluetooth reset?

If your strap connects briefly then drops repeatedly:

  1. Forget the strap in your phone's Bluetooth settings
  2. Unpair the strap in Pacing Guard (Settings → Unpair Device)
  3. Remove the strap battery for 30 seconds
  4. Reinsert the battery
  5. Re-pair only inside Pacing Guard

This clears corrupted bonding data and Bluetooth caches.

When should I replace my heart rate strap?

Consider replacement if: a new battery plus electrode gel plus a full reset does not help, disconnects occur across multiple phones or apps, the strap fails even while sitting upright, or dropouts happen during movement. For pacing and breathing apps, Polar H10-class sensors significantly reduce connection issues.

Still need help?

We can help with app functionality and troubleshooting, but we can't provide medical guidance.

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