MitoFlex

## Unlock Your Peak Performance with MitoFlex2! If you love MitoFlex2 and want to support future updates, buy me a coffee: https://buymeacoffee.com/mitoflex **Transform your runs with adaptive HIIT training that boosts endurance, burns fat, and enhances recovery—personalized to your heart rate!** MitoFlex2 is a Garmin data field for adaptive HIIT training. It adjusts surge and recovery based on heart rate recovery for optimal efficiency and prevents overtraining. Ideal for runners, cyclists, and athletes. ### Why Choose MitoFlex2? - **Adaptive Intensity**: Automatically increases or decreases effort based on your recovery speed—no more guesswork! - **Heart Rate Guided**: Uses HRR (Heart Rate Recovery) to measure true stabilization, promoting better aerobic capacity. - **MFS Tracking**: Monitors Maximum Functional Speed for long-term progress and FIT file logging. - **Customizable**: 20+ settings via Garmin Connect for RPE, watts, durations, feedback, and more. - **Easy to Use**: Simple phases with clear on-screen guidance and optional haptic/sound alerts. ### How It Works (Simple 4-Phase Cycle) 1. **Warmup** (5 min): Prep body and heart. 2. **Surge** (30s): High-effort push. 3. **Reach**: Measure HR stabilization. 4. **Recovery** (45s): Low intensity until recovery. Cycles adapt: faster recovery = harder surges; slower = easier. Train smarter! ### Key Features - Real-time HR monitoring and adaptive logic - Multiple display modes (RPE, Watts, Time) - Pause/resume support during activities - FIT export with session metrics - Supports 193+ Garmin devices - Bilingual (English/Swedish) guidance ### Get Started 1. Download MitoFlex2 from the Garmin Connect IQ Store. 2. Add it to your activity data screens. 3. Customize settings in Garmin Connect for your fitness level. 4. Start training and watch your performance soar! **Pro Tip**: Pair with a heart rate monitor. Track your MFS progress over time. --- ## Svenska Version ### Lås upp din topprestanda med MitoFlex2! **Förvandla dina löprundor med adaptiv HIIT-träning som ökar uthållighet, förbränner fett och förbättrar återhämtning—personligt anpassad efter din puls!** MitoFlex2 är ett Garmin-datafält för adaptiv HIIT-träning. Det anpassar surge och återhämtning baserat på pulsåterhämtning för optimal effektivitet och förhindrar överträning. Idealiskt för löpare, cyklister och idrottare. ### Varför välja MitoFlex2? - **Adaptiv Intensitet**: Ökar eller minskar automatiskt ansträngning baserat på din återhämtning—ingen gissning! - **Pulsstyrd**: Använder HRR för att mäta sann stabilisering, främjar bättre aerob kapacitet. - **MFS-spårning**: Övervakar Maximum Functional Speed för långsiktig utveckling och FIT-fil-logging. - **Anpassningsbar**: 20+ inställningar via Garmin Connect för RPE, watt, varaktigheter, feedback och mer. - **Enkel att använda**: Enkla faser med tydlig skärmvägledning och valfria haptiska/ljudvarningar. ### Hur det fungerar (Enkel 4-fas-cykel) 1. **Uppvärmning** (5 min): Förbered kropp och puls. 2. **Surge** (30s): Högansträngning. 3. **Reach**: Mät pulsstabilisering. 4. **Återhämtning** (45s): Låg intensitet tills återhämtning. Cyklar anpassar: snabbare återhämtning = hårdare surges; långsammare = lättare. Träna smartare! ### Nyckelfunktioner - Realtids-pulsövervakning och adaptiv logik - Flera visningslägen (RPE, Watt, Tid) - Paus/återuppta-stöd under aktiviteter - FIT-export med sessionsmått - Stöder 193+ Garmin-enheter - Tvåspråkig (Engelska/Svenska) vägledning ### Kom igång 1. Ladda ner MitoFlex2 från Garmin Connect IQ Store. 2. Lägg till det i dina aktivitetsdataskärmar. 3. Anpassa inställningar i Garmin Connect för din fitnessnivå. 4. Börja träna och se din prestation skjuta i höjden! **Proffstips**: Para ihop med en pulsmätare. Spåra din MFS-utveckling över tid. Stöd mitt arbete. Köp mig en kaffe: https://buymeacoffee.com/mitoflex

# What's New in MitoFlex2 ## Version 1.0.7 (October 29, 2025) -** Fixed Fit Code ## Version 1.0.6 (October 29, 2025) - **Stability Fix**: Resolved crash on activity pause during recovery countdown by adding error handling and defining missing properties. - **Code Cleanup**: Commented out debug statements for production readiness. - **Settings Migration**: Moved all configuration to Connect IQ app for better usability; removed watch-based menu. ## Version 1.0.5 (October 28, 2025) - **Reach Timer Reset**: Implemented reset logic for uninterrupted stabilization measurement, preventing false positives from HR fluctuations. - **Documentation**: Added comprehensive physiological explanation in md.md for developers and users. ## Version 1.0.4 (October 27, 2025) - **FIT Integration**: Enhanced session metrics logging with overall MFS persistence across activities. - **UI Polish**: Improved display formatting for better readability on various screen sizes. ## Version 1.0.3 (October 26, 2025) - **Feedback Options**: Added haptic and sound feedback toggles for phase transitions. - **Default Adjustments**: Set RPETIME as default display for clearer intensity guidance. ## Version 1.0.2 (October 25, 2025) - **Recovery Logic**: Countdown now pauses if HR rises above threshold, ensuring true recovery before proceeding. - **MindMap Update**: Reflected accurate recovery state machine in documentation. ## Version 1.0.1 (October 24, 2025) - **Metrics Expansion**: Added RPE and WATT metrics with starting values and adaptive adjustments. - **Display Modes**: Introduced displayOption settings (RPE, RPETIME, WATT, WATTIME) for customizable views. ## Version 1.0.0 (October 23, 2025) - **Adaptive Adjustments**: Implemented reach time measurement for dynamic intensity changes based on recovery efficiency. - **Settings Overhaul**: Added reachTime, recoveryTarget, and removed outdated surge accumulation logic. ## Beta 0.9 (October 22, 2025) - **MFS Tracking**: Introduced session and overall Maximum Functional Speed calculations with FIT logging. - **Profile Integration**: Auto-load resting HR from user profile for better personalization. ## Beta 0.8 (October 21, 2025) - **Pause/Resume**: Added full support for activity pause/resume with frozen timers and state preservation. - **Alerts**: Integrated vibration and tone feedback for state changes. ## Beta 0.7 (October 20, 2025) - **Advanced Settings**: Added buffer, timeIncrement, wattIncrement for fine-tuning adaptations. - **Clamping**: Implemented min/max limits to prevent extreme adjustments. ## Beta 0.6 (October 19, 2025) - **Recovery Calculation**: Added option for HRR % or Max HR % based recovery thresholds. - **Stable Threshold**: Configurable seconds for stabilization detection. ## Beta 0.5 (October 18, 2025) - **New Feature**: Added haptic and sound feedback settings (on/off) for phase transitions. - **Improvement**: Set RPETIME as default display option for better user experience. ## Beta 0.4 (October 17, 2025) - **Bug Fix**: Recovery countdown now pauses if HR rises above recovery threshold, ensuring true rest. - **Improvement**: Updated MindMap.md to reflect accurate Recovery logic. ## Beta 0.3 (October 16, 2025) - **New Features**: Added RPE and WATT metrics with starting values and adjustments. - **Settings Added**: displayOption (RPE, RPETIME, WATT, WATTIME), startingRPE, startingWatt. - **Removed**: Old HR-based accumulation logic for Surge phase. ## Beta 0.2 (October 15, 2025) - **Core Rewrite**: Implemented fixed Surge countdowns instead of HR accumulation. - **New Logic**: Reach time measurement for adaptive adjustments. - **Settings Updated**: Added reachTime, recoveryTarget; removed old surgePercent/buffer. ## Beta 0.1 (October 14, 2025) - **Initial Release**: Basic interval training datafield with Warmup, Surge, Recovery phases. - **Features**: HRR calculations, basic settings (HR zones, durations). - **Foundation**: State machine and display logic established.