Getting Started
Pacing Guard helps you alternate between periods of activity and rest. Here's how to use it:
- Set your durations — Go to Settings and adjust GO and REST times (default is 30 seconds each)
- Configure alerts — Enable voice cues, haptics, and sound chimes as needed
- Start a session — Press Start on the Timer tab
- 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
- 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 connect a heart rate belt?
Go to Settings and tap "Connect Heart Rate Monitor". Make sure your heart rate belt 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.
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:
- 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.
- 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.
- Tighten slightly and position lower — A snug fit slightly below the chest muscles improves contact.
- Try semi-reclined instead of flat — Side-lying or semi-reclined postures often work better than lying flat on your back.
- 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:
- Forget the strap in your phone's Bluetooth settings
- Unpair the strap in Pacing Guard (Settings → Unpair Device)
- Remove the strap battery for 30 seconds
- Reinsert the battery
- 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.
Contact
Have a question, feedback, or need help? I'd love to hear from you. We can help with app functionality and troubleshooting, but we can’t provide medical guidance.