Why modes matter

Tasks stop working when the load stops progressing. Modes let you layer pressure on any task to build a Cognitive Stack instead of endlessly swapping drills.

Principle

How to Build a Stack

It’s simple:

Let’s say you are running the Attention Switching task and your athlete is cruising through it. It is no longer hard enough.

Easy fix: layer a mode.

If you want to make it tougher, apply Task Switching Mode (TSM) to turn it into a dual-task challenge. Now the athlete has to handle two streams of information at once, switching between them under pressure.

If the goal is faster reaction speed, add Time Pressure Mode (TPM). This mode automatically shortens time limits based on performance, forcing quicker decisions and keeping focus tight as fatigue builds.

Want more focus? Add pressure.

→ Time Pressure Mode (TPM) or CSQ Mode

These force the athlete to stay sharp and consistent under stress. TPM speeds up reaction demands, while CSQ penalizes errors to keep attention locked in.

Want more endurance? Add fatigue.

→ Time to Exhaustion Mode (TTE) or HRZ Mode

TTE builds mental stamina by maintaining performance until the athlete can no longer sustain the pace. HRZ keeps the athlete working inside specific heart-rate zones to train both brain and body endurance.

Want better decision-making? Add chaos.

→ Task Switching Mode (TSM) or Adaptive Mode (ADM)

TSM creates dual-task overload to challenge cognitive flexibility. ADM automatically adjusts task difficulty in real time, ensuring the athlete is always training at the edge of their capability without manual tuning.

Modes are just ways to turn up the load.

Simple, scalable, and brutally effective.

Using Modes in Plans

When you’re starting out, keep it simple.

Use one mode per plan to learn how each layer affects performance and how the athlete responds. As you gain experience, we recommend applying up to three modes per plan. This keeps training varied, engaging, and challenging while still allowing you to see clearly which combination drives the best adaptation.

Using multiple modes helps create a more complete training stimulus, but balance is key. Too many layers too soon can blur the data and make it harder to see what’s actually working. Start clean, build gradually, and use data to decide when to add more.

What they do

Audiovisual Mode gives real-time visual or audio feedback after each response to shape how athletes make decisions. It reinforces accuracy, corrects mistakes quickly, and builds awareness under pressure.

When to use them

Use Audiovisual Mode to build mental toughness, reinforce the right behaviors, or increase accountability during tasks. It’s especially effective for improving decision speed and precision through immediate feedback.

How they work

→ Choose between visual or audio feedback.

→ Feedback can appear on correct responses, incorrect responses, or both.

→ Positive feedback rewards accuracy, while negative feedback highlights errors — creating instant cause-and-effect learning.

→ Over time, this helps athletes recognize and self-correct patterns automatically.

Types

What to watch

→ Observe how the athlete reacts to different feedback types. Some respond best to positive cues, others to error correction.

→ Over time, total errors should decrease, and correction speed should improve.

Analytics

→ If Visual Modes are applied, track the visual feedback count:

 • Visual − decreases on errors

 • Visual + increases on corrects

 • Visual +− moves up or down with each response

→ Look for steady improvement in accuracy and faster correction response over sessions.

What it does

EDM Mode gives feedback after every response and measures how quickly the athlete recovers after making a mistake.

When to use it

Use EDM to improve error awareness and post-error decision-making.

How it works

Each time the athlete makes an error, Soma measures the reaction time for their next correct response. This shows how quickly they can regain focus and control after an error. Compare the EDM reaction time (recovery after errors) with the overall task reaction time. If the EDM reaction time moves closer to the overall task reaction time over time, it means the athlete is recovering faster after errors and regaining focus more efficiently.

What to watch

→ A wide gap between EDM RT and task RT means hesitation and poor recovery after mistakes.

→ A small or shrinking gap means faster recovery, sharper focus, and better control.

Analytics

→ Track both task RT and EDM RT.

→ The goal is to see the gap close over time, showing that the athlete is recovering faster from errors and refocusing more efficiently.

What it does

CSQ Mode adds extra task time every time an athlete makes a mistake. Each error adds 15 seconds to the session, and back-to-back errors add even more. This helps teach focus, accuracy, and composure under pressure.

When to use it

Use CSQ Mode for athletes who need accountability for mistakes or struggle with lapses in focus. It’s effective for training accuracy and concentration in high-pressure situations.

How it works

→ Each error adds 15 seconds to the total task time.

→ Consecutive errors add additional time.

→ The only way to finish faster is to stay focused and make fewer mistakes.

What to watch

→ Track how many times CSQ is triggered and how much time is added.

→ Both should decrease as focus and accuracy improve.

Analytics

→ Track CSQ count and total time added in Soma Analytics.

→ A downward trend shows improved accuracy, better control, and stronger focus under stress.

What it does

DRT Mode measures how much attentional capacity a task consumes by adding a secondary response signal during the main task. It shows how well the athlete can manage divided attention while maintaining performance.

When to use it

Use DRT to test or train divided attention. It helps you see how well the athlete can share focus between two demands without losing control or speed.

How it works

While performing the main cognitive task, a secondary red signal appears at random intervals in the top corner of the screen. The athlete must tap any button as soon as it appears while continuing the main task. This creates controlled interference, revealing how much attention the task consumes and how efficiently the brain handles competing inputs. The key measure is the gap between the primary task reaction time (RT) and the DRT reaction time.

What to watch

→ If DRT RT is much slower than the main task RT, the cognitive load is high and the athlete is near their attentional limit.

→ If the difference is small, they can divide attention effectively and maintain control.

→ Over time, the goal is to see the gap shrink, showing improved divided attention and greater neural efficiency.

Analytics

→ Compare DRT RT with the main task RT to measure how much attentional capacity is being used.

→ A narrowing gap means the athlete is adapting and managing the dual-task demand effectively.

→ A widening gap means the cognitive load is too high.

What it does

TTE Mode trains the brain’s endurance by challenging the athlete to maintain reaction speed for as long as possible before fatigue causes a drop-off. It measures how long they can stay sharp under pressure.

When to use it

Use TTE Mode to develop mental stamina, concentration, and sustained focus under fatigue. It’s ideal for athletes who need to stay locked in for long durations.

How it works

→ A 3-minute test sets the athlete’s baseline reaction time.

→ The performance threshold is set at target RT + 20%.

→ The task runs until the athlete’s reaction time slows beyond that threshold.

What to watch

→ TTE time should increase over weeks while accuracy remains stable.

→ A longer duration before fatigue shows improved mental endurance.

Analytics

→ Track TTE duration and accuracy across sessions.

→ Rising TTE time with stable accuracy confirms endurance and focus improvements.

What it does

VPF Mode gives instant percentile feedback after every correct response, showing how each reaction compares to the one before. It trains athletes to tighten reaction-time control, eliminate spikes, and aim for precision under pressure.

When to use it

Use VPF Mode when you want to build consistency and focus. It’s perfect for athletes who rush early in sessions or drift as fatigue builds — it teaches them to stay locked in from start to finish.

How it works

→ After each correct response, Soma displays percentile feedback based on how much faster or slower the athlete was compared to their previous correct trial.

→ This constant loop of feedback builds self-awareness and control — every reaction becomes a chance to refine pace and precision.

→ Over time, this drives smoother, steadier performance with fewer fluctuations.

What to watch

→ Reaction times should tighten around a stable average, showing more consistency and fewer erratic spikes.

→ Accuracy should hold steady while variation drops, proving the athlete can stay fast without losing control.

Analytics

→ Track variation and reaction-time trends inside Soma Analytics.

→ A gradual decline in variation confirms improved control, rhythm, and sustained cognitive stability even under fatigue.

What it does

Adaptive Mode automatically adjusts task difficulty in real time to keep the athlete training at the edge of their capability. It ensures the challenge is always right — not too easy, not too hard.

When to use it

Use it when you want the task to adjust to the athlete’s current cognitive state and capacity. It is ideal for athletes who adapt quickly or for long-term development plans where consistent challenge matters.

How it works

→ Soma monitors the athlete’s reaction time, accuracy, and variation as they train.

→ If the task becomes too easy, difficulty increases automatically to raise the load.

→ If the athlete starts losing focus or control, difficulty scales back slightly so they can reset and stay engaged.

→ This constant adjustment keeps the brain working in its sweet spot — challenged enough to grow, but not overwhelmed.

What to watch

→ As the challenge increases, accuracy should stay steady and variation should gradually drop.

→ When all three metrics move in sync — faster reaction time, stable accuracy, and lower variation — the athlete is adapting efficiently.

Analytics

→ Track reaction time, accuracy, and variation trends in Soma Analytics.

→ The goal is a consistent pattern: the athlete stays accurate while becoming faster and more stable across sessions.

What it does

HRZ Mode requires the athlete to stay within a specific heart rate zone while completing cognitive tasks. If they move outside the target zone, the task automatically pauses until they return. It’s designed to train focus and control under controlled physiological stress.

When to use it

Use HRZ Mode for concurrent brain-body training sessions where you want to combine physical effort with mental demand. It’s ideal for developing endurance, cognitive control, and decision-making under sustained physical load.

How it works

→ The coach or athlete selects a target heart rate zone.

→ Soma monitors the heart rate in real time.

→ The cognitive task only continues when the athlete stays within that zone.

→ This builds the ability to stay mentally sharp while managing physical effort and stress.

Zones

Z1: 50–60% HRmax

Z2: 60–70% HRmax

Z3: 70–80% HRmax

Z4: 80–90% HRmax

Z5: 90–100% HRmax

What to watch

→ Cognitive performance should stay consistent within the target zone.

→ Stable reaction time, accuracy, and variation show control under physiological stress.

Analytics

→ Track reaction time and accuracy stability within each HR zone using Soma Analytics.

→ Consistent performance under increasing intensity confirms cognitive endurance and composure under load.

What it does

CEM Mode connects physical effort directly to cognitive performance. The athlete must raise their heart rate to a target BPM and hold it for three seconds to trigger a response. This trains the brain to make accurate decisions under rising physiological strain and improves control and focus when the body is already working hard.

When to use it

Use CEM Mode when you want to combine cognitive decision-making with controlled physical effort. It is ideal for developing composure, precision, and mental endurance under fatigue, especially for athletes in endurance, combat, or high-pressure sports.

How it works

→ Soma continuously tracks heart rate in real time.

→ The athlete elevates their heart rate to a specific target zone.

→ Once the target heart rate is maintained for three seconds, the response is registered.

→ The heart rate itself becomes the input, linking every decision to physical effort.

This forces the brain to perform while managing real physiological stress.

What to watch

→ Reaction times should stabilise as the athlete adapts to training under combined physical and cognitive load.

→ Accuracy should remain consistent even as heart rate rises, showing improved control under fatigue.

Analytics

→ Track reaction time and accuracy trends in Soma Analytics.

→ Over time, reaction times should stay consistent and accuracy should remain stable, even at higher heart rates.

→ This shows improved resilience and mental endurance under physical and cognitive strain.

What it does

AHR Mode guides athletes through multiple heart rate zones during a single task, automatically pausing if they move outside the target range. It teaches athletes to regulate effort, maintain control, and sustain focus while the body transitions through different intensities.

When to use it

Use AHR Mode to train zone control, adaptability, and cognitive focus under changing physical conditions. It’s ideal for athletes who need to stay mentally sharp while managing fluctuating intensity — such as in endurance, combat, or team sports.

How it works

→ Soma monitors the athlete’s heart rate in real time.

→ The task progresses through several HR zones.

→ If the athlete leaves the target zone, the task pauses until they return.

→ This trains physiological awareness, pacing, and cognitive control under variable stress.

What to watch

→ Reaction time and accuracy should stay stable across zones.

→ Minimal variation means the athlete can adapt to intensity changes without losing focus or control.

Analytics

→ Track reaction time, accuracy, and variation in Soma Analytics.

→ Stable or improving metrics across zones confirm adaptability and cognitive efficiency under physical stress.

What it does

AHV Mode automatically adjusts the difficulty of cognitive tasks in real time based on the athlete’s heart rate variability (HRV). When HRV drops, indicating stress or fatigue, the cognitive load slightly decreases. When HRV stabilizes or rises, the system increases difficulty to match the athlete’s readiness.

When to use it

Use AHV Mode to align mental load with physiological readiness. It’s ideal for monitoring how the brain and body respond to stress together and for optimizing training intensity day by day.

How it works

→ Soma continuously reads HRV throughout the task.

→ Cognitive difficulty increases when HRV indicates stability and readiness.

→ Cognitive difficulty decreases when HRV drops, signaling fatigue or overload.

→ This creates a live feedback loop between physiological state and cognitive demand.

What to watch

→ Track minute-on-minute HRV and mean data across sessions.

→ Look for smoother HRV trends that indicate better stress management and adaptation.

Analytics

→ Compare HRV trends across different tasks and sessions in Soma Analytics.

→ Identify which tasks produce the highest physiological load and how the athlete adapts over time.

→ Over multiple sessions, stable or improving HRV under load shows greater resilience and control.

What it does

TSM Mode adds a second cognitive task on top of the main one to create a dual-task challenge. It trains athletes to divide attention, switch focus quickly, and manage multiple information streams under pressure.

When to use it

Use TSM when you want to develop cognitive agility and adaptability. It’s ideal for testing or training how well an athlete can manage two cognitive demands simultaneously without losing focus, speed, or accuracy.

How it works

During TSM, the athlete alternates between the primary task you’ve selected and the TSM task.

→ Tap left for white numbers 1–5 and red odd numbers.

→ Tap right for white numbers 6–9 and red even numbers.

This setup forces the athlete to rapidly switch between two rule sets, exposing how efficiently they can redirect attention and maintain performance while processing competing inputs.

The main metric is the difference between the primary task reaction time (RT) and the TSM RT.

What to watch

→ If TSM RT is much slower than the primary task RT, the cognitive load is high and the athlete is struggling to manage both tasks.

→ If the gap between TSM RT and task RT is small or shrinking, it means cognitive flexibility and switching efficiency are improving.

→ Over time, the goal is to reduce this gap, showing faster adaptation and stronger control when switching between tasks.

Analytics

→ Compare TSM RT with the primary task RT to understand how much attentional capacity is being used.

→ A large gap means the athlete is near their attentional limit.

→ A small or narrowing gap means improved switching efficiency and stronger neural control.

What it does

DPM Mode visually highlights drops in performance using a pink timer bar. It gives athletes instant feedback when their focus or effort starts to fade, helping them self-correct in real time.

When to use it

Use DPM Mode to keep athletes alert, engaged, and aware of their consistency throughout a session. It’s ideal for developing sustained focus and reducing mental lapses during longer or high-pressure tasks.

How it works

→ A pink timer bar appears whenever performance dips below the expected level.

→ The athlete must recognize the drop and refocus to bring performance back up.

→ This trains real-time awareness and self-regulation.

What to watch

→ Variation should decrease across sessions as focus and consistency improve.

→ Fewer drops in performance mean the athlete is sustaining concentration for longer.

Analytics

→ Track mean and minute-on-minute variation data in Soma Analytics.

→ A downward trend confirms steadier performance, improved consistency, and fewer lapses in focus.

What it does

PCM Mode connects mental errors to physical consequences. Every time the athlete makes a mistake, they must sprint or elevate their heart rate into Zone 4 for five seconds. Each additional error adds another five seconds, up to a maximum of 20 seconds. This trains discipline, accuracy, and mental control under fatigue.

When to use it

Use PCM Mode when you want to build focus and resilience under physical stress. It’s ideal for athletes who lose concentration when tired or need to learn to think clearly under pressure.

How it works

→ Each error triggers a sprint or effort to HR Zone 4 for five seconds.

→ Consecutive errors stack additional five-second efforts, up to 20 seconds max.

→ This pairing of cognitive mistakes and physical effort helps athletes connect focus with control.

What to watch

→ Track PCM count (number of penalties) and error trends.

→ Both should decrease as the athlete learns to stay focused and accurate under stress.

Analytics

→ Monitor PCM count in Soma Analytics.

→ A steady decline across sessions confirms improved focus, accuracy, and resilience under fatigue.

What it does

TPM Mode adds time pressure to the cognitive task to train faster decision-making and sharper focus under stress. It’s designed to replicate competitive conditions where fast, accurate responses matter.

When to use it

Use TPM when you want to improve reaction speed, maintain accuracy under time constraints, or prepare athletes to perform under pressure.

How it works

TPM automatically adjusts time limits based on the athlete’s performance.

→ When reaction times improve, the available time shortens.

→ When performance drops, the time limit extends slightly to keep the task challenging but achievable.

This creates a dynamic environment that continuously adapts to the athlete’s ability, maintaining pressure while driving improvement in speed and accuracy.

What to watch

→ If reaction time improves and accuracy stays stable, the athlete is adapting well to time pressure.

→ If accuracy falls and variation rises, the load is too high.

→ The aim is to keep speed increasing without accuracy collapsing.

Analytics

→ Track TPM count, reaction time, and accuracy.

→ A decreasing TPM count shows the athlete is improving under time constraints.

→ Stable accuracy with faster reaction times confirms adaptation and better focus under stress.