Ed Gibbins

Quick Start Guide to Rewire

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1 – Connect your Bluetooth Devices

Rewire is better with more data. That’s why we’ve made it so that you can connect any standard Bluetooth Heart Rate Monitor. To connect simply tap on the Bluetooth button in the top right-hand corner, or go to Settings -> Setup Devices

Once connected you can record your Heart Rate and Heart Rate Variability (HRV) data in the Readiness Assessment and during Mindset Recovery sessions.

2 – Connect your Health Apps

You can also bring in your Heart Rate, Heart Rate Variability (HRV), and Sleep data from various Health Apps including Apple Health, Google Fit and Oura Ring. To connect your health apps, go to Settings -> Configure Third-Party Integrations.

3 – Take your First Readiness Assessment

You can take your first Readiness Assessment by tapping the ‘Take Readiness Assessment’ button on the home screen. 

Going forward you should take your Readiness Assessment each morning at a fairly consistent point in your morning routine. We’ve set a reminder for you 5 minutes after your wake up time each morning to help you with this (make sure your notifications are allowed in settings). Feel free to edit this time in Settings -> Set Daily Readiness Assessment Reminder

4 – Complete a Mindset Recovery Session

You can find our Mindset Recovery system by tapping on the ‘Recovery’ icon in the bottom nav bar, or by tapping ‘Mindset Recovery’ in the app menu.

To start off why not try ‘Standard Recovery (2 min)’, which you can find under ‘Mindfulness and Recovery’. Across our user base, we have seen a huge subjective improvement in the user’s state from this session, achieved in just 2 minutes!

5 – Complete a Neuro-Training Session

You can find our Neuro-Training system by tapping on the ‘Training’ icon in the bottom nav bar, or by tapping ‘Neuro-Training’ in the app menu.

I suggest starting off with one of our ‘Beginner’ workouts, such as ‘Mental Set (Beginner 3 min)’ which you can find under ‘Standalone’.

6 – Join our next Webinar

We’d love to have you join our next webinar where we will cover:

  • How to get started with Rewire
  • Why we created Rewire
  • The Science behind Rewire
  • How to get the most out of Rewire
  • Any questions you may have

To register for the webinar, click here.

Any Questions

Please don’t hesitate to send us an email if you have any questions! [email protected]

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Ed Gibbins

The Rewire Readiness Assessment

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Overview

The Rewire Readiness Assessment system is designed to provide you with a convenient way to assess your daily readiness. Readiness is a measure of your ability to perform, the system takes a holistic view, measuring your level of overall readiness as well as breakdowns into cognitive, physical and emotional readiness.

We recommend that users build the Readiness Assessment, as well as the Personalised Recovery Session into their morning routine, to get themselves in the best state to achieve their daily goals.

Readiness.png

What the Assessment Involves

This system includes a cognitive reaction time test called a Simple Reaction Time Task (SRT). The SRT is helpful for noticing even subtle declines in your focus and decision-making abilities due to mental fatigue. 

The system also includes heart rate monitoring via a heart rate strap which measures your resting heart rate and HRV.   If you enable the integration with Oura, Apple Health or Google Fit, the Rewire system will also incorporate your sleep data as an additional data point for your assessment.  Oura, Apple Health and Google Fit integration can be found in the app settings section.   

Lastly, the readiness assessment system will ask you a series of self-assessment questions. This involves subjective questions developed by Nasa for testing the readiness of astronauts (NASA Task Load Index TLX), as well as subjective questions on training load, mental load and muscle soreness. For each subjective question, you should use the anchor phrases to help find the most appropriate rating.

Personalized Recovery

Rewire recognises that schedules are complex and can’t always be adapted around your Readiness, that’s why we created Personalized Recovery Sessions, to provide you with an on-the-spot solution for a low readiness state. Try building these into your morning routine to optimise your readiness for the day ahead.

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Ed Gibbins

What is Mindset Recovery

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Mindset Recovery Protocols

The Mindset Recovery system uses scientifically proven protocols to reduce stress and anxiety, develop a positive mindset, and prepare for competition. The different protocols used in Rewire are also used individually by the Navy SEALs, NASA, and elite athletes around the world.  For the first time, Rewire has combined all of these protocols into a single comprehensive recovery system. The protocols used in Mindset Recovery include:

  • Guided Breathing:  Rewire features a variety of different breathing protocols including Box Breathing, Pranayama, 4-7-8, Step Up and more.
  • Binaural Beats:  Binaural Beats are a form of brainwave entrainment.  Binaural beats relax the user by altering (i.e.entraining) the brain’s neuronal rhythm and effect trophotropic changes in autonomic arousal to enhance relaxation and recovery. The system consists of the athlete listening to audio tones that are set at different output levels in each ear to create a sound that the brain converts to a low-level sound which positively impacts the user’s mindset. These are the different Binaural Beat waves used in the Rewire recovery system. Read this recent study for more information.
  • 0.5 – 3.5 Hz – Delta wave for deep sleep
  • 4.0 – 6.5 Hz – Theta for meditation / sleep
  • 7.0 – 12.5 Hz – Alpha for relaxation / dreams
  • 13.0 – 38.5 – Beta for Activity 
  • Visualization:  Visualization has been used by athletes for decades to improve readiness for competition. The Rewire system presents visualization cues to get in the right headspace for training, competition, or relaxation.
  • Self-Talk Mantras: Self-talk mantras have been shown in recent studies like this one to decrease the perception of effort and increase motivation during endurance-based sports. It consists of motivational phrases aka mantras that you repeat in your mind at regular intervals. We have researched mantras used by professional athletes and mindfulness experts and loaded them into the app. You may also create your own from within the Rewire settings section.
  • Subliminal Priming:  Humans are social animals and tend to take positive and negative cues from others.  In recent studies, subliminal priming has been shown to influence the perception of effort and improve mood and motivation. The Rewire system consists of showing positive imagery in quick succession for a positive psychological effect.

Mindset Recovery Categories

The recovery system includes different recovery categories including:

  • Pre-Workout Priming: These sessions are designed to enhance your workout by priming your for optimal performance.
  • Mindfulness and Recovery:  Use these recovery sessions to help your mind and body reset.
  • Competition Mindset Prep:  Use as part of your pre-competition routine to make sure you’re in the right headspace to perform.
  • Focus and Concentration:  Use when you need to increase concentration and focus either at work or in training.
  • Performance Challenge: Use during performance to enhance cognitive function, concentration and focus.

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Ed Gibbins

What is Neuro-Training?

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What is Neuro-Training

Rewire’s Neuro-Training System uses a protocol called Brain Endurance Training (BET) which is designed to increase your tolerance to Mental Fatigue.

What benefits can you get from Neuro-Training?

  • Increased Mental Resilience
  • Improved Athletic Performance
  • Improved Decision Making
  • Increased Tolerance to Mental Fatigue

How to use Neuro Training?

We have three types of Neuro-Training Sessions:

  • Pre-Workout – These are designed to be used before a low-intensity workout. These sessions will increase your level of mental fatigue before your physical workout, meaning that you will be training under a level of mental fatigue. Expect this to increase your perception of effort in your workout.
  • Post-Workout – These are designed to be used after a high-intensity workout or skills session. This will finish your workout off with some additional mental load, allowing you to achieve the benefits of Neuro-Training without hindering your physical performance in your high-intensity workout.
  • Standalone – These sessions are designed to be integrated into your week as a standalone mental workout adding mental load to your training plan. They can be used on physical recovery days or as an additional session on your training days.

The Science Behind Neuro-Training

The science behind Neuro-Training first began in a landmark 2009 study that highlighted the negative effect that mental fatigue has on athletic performance. Neuro-Training uses a protocol called Brain Endurance Training (BET) which has been shown in fMRI brain scans and numerous peer-reviewed studies to improve athletic performance by targeting the part of the brain responsible for managing fatigue, decision making and the suppression of undesirable impulses aka will power.

Research done in 2015, showed that brain training is highly effective in improving endurance performance when combined with traditional physical training. Those in the brain-training group had a 3x improvement in time to exhaustion (TTE) than the control group (+126% compared to +42%) over a 12 week training period.

Pro Neuro-Training System (Coming Late 2021)

In order to measure your performance, the Rewire system records all of the traditional physiological metrics such as average heart rate, average and normalized power, cadence, interval time and total workout time. Additionally, the system also tracks your mental performance including response time, accuracy, RPE, session RPE, and a proprietary metric called your perception gap. Your Perception Gap is the difference between your self-rated RPE (how hard you think you worked) compared with your expected RPE based on how hard you actually worked under the conditions of mental fatigue, using data from the power meter and heart rate monitor. By measuring the difference between your perception vs. your actual physical performance the Rewire system establishes a methodology whereby you can measure your mental performance over time. The goal is to reduce the gap in your perception when training or competing under mentally fatiguing situations so that your mind is not a limiter to achieving your true athletic potential.

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Ed Gibbins

Webinar – Getting Started with Rewire

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Join our next Webinar

We’d love to have you join our next webinar where we will cover:

  • How to get started with Rewire
  • Why we created Rewire
  • The Science behind Rewire
  • How to get the most out of Rewire
  • Any questions you may have

To register for the webinar, click here.