How-To Guides
Step by step instructions
How to Use the Hold The Beat Trainer: Complete Step-by-Step Guide
Everything you need to run your first trainer sessions: daily check-in, calibration, warm-up, the active session with pauses, feedback, and how the AI builds your next workout.
How to Complete Your Calibration Session (Baseline IELT)
Calibration is the mandatory first session that measures your baseline IELT and unlocks the AI trainer and duo mode. Here is exactly what happens and why it matters.
Your First AI Start-Stop Session: What to Expect
The AI turns Start-Stop practice into a guided four-stage session. Learn how to follow the metronome, read the screen, and know when to press pause.
How to Use the Kegel Trainer and Breathing Exercises
The Kegel trainer strengthens the pelvic floor; breathing calms the nervous system. Both complement your Start-Stop sessions. Here is how to use them well.
How to Read Your Session Results and Track Progress
Total stimulation time, average valley, IELT targets, coach messages, and the AI's difficulty adjustments — a plain-language guide to your trainer stats.
How to Train with a Partner: Duo Mode
Duo mode turns the trainer into a couple's exercise: your partner controls the pauses while you focus on the beat. How it works and how to make it effective.