Modes are the fourth load lever. Before modes existed, coaches had two ways to increase challenge: raise the intensity or extend the duration. Both have a short shelf life. Athletes adapt. Give them the same task at the same difficulty long enough and it stops producing a training effect. The stimulus becomes familiar. Progress stalls.

Modes solve this. They sit on top of any cognitive task and change how the brain has to handle it, without changing the task itself. You keep the same task. The demand goes up. Adaptation continues.

Every mode in Soma was developed alongside leading universities to target a specific aspect of cognitive performance. Each one has a clear purpose, clear metrics to track, and a clear coach tip for when something is not working as expected.

For your first block, use one mode and stick with it for the full four weeks. Stacking modes makes it harder to identify what is driving adaptation. Change one variable at a time.

Use the mode selector to find the right mode for your training goal instantly.

→ Find the right mode. In seconds

DPM monitors reaction time and variation every 15 seconds. When focus drifts, a pink bar appears on the athlete's screen in real time. The athlete uses that signal to self-correct without any instruction from you. Your data is in Analytics after the session. Look at MoM variation and mean RT across sessions to confirm focus is extending and lapses are becoming less frequent.

Key signal to watch: MoM Variation, trending down. Variation tightening across sessions confirms focus is extending and the brain is catching drift faster each time.

The system compares each 15-second window to the previous one. When RT rises or variation spikes beyond the threshold, the alert fires. The athlete learns to recognise their own focus drift and bring attention back on demand. Over sessions the brain builds the habit of catching drift earlier and correcting faster.

Use when the athlete drifts mid-session, shows rising lapse counts, or MoM variation does not match their mean performance. Effective when the athlete has the skill but not the sustained concentration.

Avoid if the base task is already too hard. DPM only works when the athlete has a stable performance level to protect. If they are struggling already, reduce task difficulty first before adding DPM.

Metrics to monitor across sessions:

The most common reason DPM stops producing adaptation is that the base task is too hard. If all three metrics are not moving in the right direction within 9 sessions, reduce task difficulty before anything else. The athlete needs a stable performance level that the alert can protect.

Use this mode when: the athlete drifts mid-session, shows rising lapse counts, or MoM variation does not match their mean performance. Effective when the athlete has the skill but not the sustained concentration.

Avoid or step back when: the base task is already too hard. DPM only works when the athlete has a stable performance level to protect. If they are struggling already, reduce task difficulty first before adding DPM.

Delivers instant visual or audio feedback after every response. You choose whether to target errors, correct responses, or both, and whether the feedback is visual or audio. Positive feedback activates the brain's reward pathway. Negative feedback highlights errors immediately so the brain can correct them in the moment, not in a debrief.

Key signal to watch: Error Rate, trending down. A falling error rate after 3 sessions confirms the feedback direction is correct and the brain is correcting in real time.

After each response a signal fires immediately. The tightness of this feedback loop is what creates the training effect. Over sessions the brain becomes more precise because every action carries an immediate consequence. The direction of feedback determines which neurological system is being trained.

Use when error rate is high and not improving with standard training. Also effective when the athlete knows the rules but is not applying them with enough precision or care.

Do not stack both positive and negative feedback at the start. Pick one direction based on the athlete's profile and monitor for at least 3 sessions before switching or adding the other direction.

Metrics to monitor across sessions:

If error rate is not moving after 3 sessions, you likely have the feedback direction wrong. Athletes driven by reward motivation sharpen on positive. Athletes sensitive to mistakes sharpen on negative. Switch direction and monitor for 2 more sessions before drawing conclusions.

Use this mode when: error rate is high and not improving with standard training. Also effective when the athlete knows the rules but is not applying them with enough precision or care.

Avoid or step back when: stacking both positive and negative feedback at the start. Pick one direction based on the athlete's profile and monitor for at least 3 sessions before switching or adding the other direction.

A time window opens for each response. Hit it consistently and the window shortens. Slow down or error and it extends slightly so the athlete can reset. The pressure always sits just at the edge of current ability with no ceiling to manually adjust. The challenge scales with the athlete automatically.

Key signal to watch: TPM Count, trending down. Fewer timeouts per session means the athlete is consistently hitting the window. Watch that accuracy holds as count falls.

Every response must happen before the window closes. The window shrinks as the athlete demonstrates consistent speed and widens when they slow down or error. This creates a self-regulating pressure environment that keeps the brain working at its current maximum without exceeding it.

Use when the athlete is consistently accurate but RT is not improving. They have mastered the task rules and need pressure to push response speed further without manual adjustments.

Do not use TPM if accuracy is already low. The pressure will make errors worse, not better. Build accuracy in standard mode first, then introduce time pressure once the decision quality is solid.

Metrics to monitor across sessions:

If accuracy falls as RT improves, the athlete is rushing, not adapting. Expand the window slightly and let precision catch up before pushing speed again. Speed and accuracy both improving simultaneously is the only real adaptation signal with TPM.

Use this mode when: the athlete is consistently accurate but RT is not improving. They have mastered the task rules and need pressure to push response speed further without manual adjustments.

Avoid or step back when: accuracy is already low. The pressure will make errors worse, not better. Build accuracy in standard mode first, then introduce time pressure once the decision quality is solid.

The task runs until the brain actually fails. A 3-minute baseline phase first sets the athlete's personal RT. Then the main task runs until RT consistently crosses that baseline by 20%. The session ends when genuine cognitive fatigue arrives, not at a fixed time. How long the athlete holds is the TTE score, a direct, objective measure of cognitive endurance.

Key signal to watch: TTE Duration, trending up. More time before the 20% RT threshold is hit. Accuracy must be stable or rising alongside duration. Both moving in the right direction confirms genuine endurance.

By ending at failure rather than a fixed time, TTE always pushes the athlete to their actual limit. The 20% threshold is set against their own baseline so the standard adjusts with them as they adapt. The score is comparable across sessions because the threshold is always personal.

Use when the athlete fades in the second half of tasks or competition. TTE directly trains and measures the ability to sustain cognitive output over time. The score improves as endurance builds.

Do not use TTE with athletes who have not yet built accuracy foundations. TTE trains endurance, not accuracy. If accuracy is already poor, address that first with a mode like AV or CSQ.

Metrics to monitor across sessions:

Most athletes start at around 10 seconds. That is completely normal. The trend over sessions is what matters, not the starting number. If TTE duration rises but accuracy falls, the athlete is extending time by degrading quality. Both must improve together.

Use this mode when: the athlete fades in the second half of tasks or competition. TTE directly trains and measures the ability to sustain cognitive output over time. The score improves as endurance builds.

Avoid or step back when: the athlete has not yet built accuracy foundations. TTE trains endurance, not accuracy. If accuracy is already poor, address that first with a mode like AV or CSQ.

After every error, Soma measures the time from that error to the next correct response. This is EDM RT. Soma compares it automatically to Task RT, the mean response speed across the session. The gap between them is the training signal. A wide gap means the brain is hesitating after mistakes. A narrowing gap across sessions means error recovery is getting faster and more automatic.

Key signal to watch: EDM RT vs Task RT Gap, narrowing. The gap between error response time and mean task RT narrowing is the confirmation that recovery after mistakes is becoming faster and more automatic.

Most athletes slow down after an error. EDM makes that slowdown visible and turns it into a training target. Each session the brain is challenged to recover faster until the error recovery response becomes automatic and does not disrupt performance flow.

Use when the athlete makes mistakes and then hesitates, loses rhythm, or produces a run of poor responses after an error. Also useful for athletes who go into their shell under pressure after a mistake in competition.

Avoid if the error rate is very high. EDM is most effective when errors are occasional, not constant. If errors are frequent, address accuracy with AV mode first until errors are in a manageable range.

Metrics to monitor across sessions:

If EDM RT spikes while Task RT stays stable, this is a fatigue signal, not a training failure. Cross-reference against physical load that week. A spike matching a heavy training block means you have found a cognitive fatigue signature specific to this athlete.

Use this mode when: the athlete makes mistakes and then hesitates, loses rhythm, or produces a run of poor responses after an error. Also useful for athletes who go into their shell under pressure after a mistake in competition.

Avoid or step back when: the error rate is very high. EDM is most effective when errors are occasional, not constant. If errors are frequent, address accuracy with AV mode first until errors are in a manageable range.

A secondary red dot appears at random on screen while the athlete performs the main task. When the dot appears, the athlete must respond to it immediately, then switch back to the primary task. Soma measures both: primary task RT and DRT RT. The gap between them reveals how much attentional capacity is left over. A wide gap means the main task is consuming almost everything. A narrowing gap means divided attention is improving.

Key signal to watch: DRT RT vs Task RT Gap, narrowing. The gap between secondary signal RT and primary task RT narrowing confirms the brain is dividing attention more efficiently without losing speed on either demand.

The secondary signal is unpredictable so the athlete cannot anticipate it. They must maintain background awareness alongside the main task at all times. Over sessions this trains the brain to allocate attention more efficiently across two concurrent demands without losing either.

Use before TSM to measure baseline attentional capacity. Also use when the sport requires monitoring the environment while executing a primary skill. Team sports, combat, or motorsport are strong examples.

Avoid if the base task is not yet stable. If the athlete is still struggling with the primary task alone, adding a secondary signal will only create confusion without any training benefit.

Metrics to monitor across sessions:

Start with DRT to measure attentional capacity before moving to TSM. If the gap widens significantly mid-session, that is a fatigue signal. If it is very wide from the first minute, the task is too hard. Reduce difficulty before continuing.

Use this mode when: measuring baseline attentional capacity before TSM. Also use when the sport requires monitoring the environment while executing a primary skill. Team sports, combat, or motorsport are strong examples.

Avoid or step back when: the base task is not yet stable. If the athlete is still struggling with the primary task alone, adding a secondary signal will only create confusion without any training benefit.

A second cognitive task runs alongside the primary. The athlete manages two rule sets simultaneously: while doing the main task they also classify numbers by tapping left for white 1-5 and red odd numbers, and right for white 6-9 and red even numbers. Soma measures both RTs. The gap between them is the switching cost. As the athlete adapts, the gap narrows.

Key signal to watch: TSM RT vs Primary RT Gap, narrowing. The switching cost between the two tasks narrowing over the block confirms the brain is handling both rule sets with less cognitive cost each session.

The brain must hold two rule sets active and switch between them without losing either. This directly trains working memory capacity and cognitive flexibility. The switching cost measured as the RT gap between tasks reduces as adaptation happens and the brain becomes more efficient at managing both demands simultaneously.

Use after establishing a foundation with DRT. TSM is more demanding than DRT and requires an established divided attention capacity before introducing dual rule sets. Use with athletes in sports requiring tactical awareness alongside physical execution.

Do not use TSM as a first divided attention mode. Always build with DRT first. Do not adjust anything for the first 3 weeks, data will look messy and that is completely normal and expected.

Metrics to monitor across sessions:

Do not adjust anything for the first 3 weeks. After week 3: if accuracy drops and the gap is widening, reduce primary task intensity. If accuracy drops but the gap is stable, the switching is being managed but the primary task is suffering, reduce duration instead of intensity.

Use this mode when: you have established a foundation with DRT. TSM is more demanding than DRT and requires an established divided attention capacity before introducing dual rule sets. Use with athletes in sports requiring tactical awareness alongside physical execution.

Avoid or step back when: considering TSM as a first divided attention mode. Always build with DRT first. Do not adjust anything for the first 3 weeks, data will look messy and that is completely normal and expected.

The cognitive task only runs while the athlete stays inside a chosen heart rate zone. Step outside it and the task pauses immediately. Return to the zone and it resumes. This trains the brain to maintain cognitive performance at a specific level of physical intensity. Over weeks RT and accuracy stabilise within the chosen zone. Requires a Polar H10 heart strap.

Key signal to watch: RT Within Zone, stable or faster. RT stabilising or falling within the target zone across sessions confirms the brain is adapting to performing at that specific level of physical intensity.

By gating the cognitive task behind a physiological threshold, the athlete must manage both physical output and cognitive performance simultaneously. The task only counts when the body is working at the right intensity, creating a direct training link between exertion level and cognitive quality.

Use when the athlete performs well cognitively at rest but cognitive quality drops during physical work. HRZ builds the connection between physical intensity and cognitive function at a specific, controlled exertion level.

Do not start at high zones. Begin at Zone 2 and build stability before progressing. Do not use without a Polar H10 heart strap connected to Soma NPT. The mode requires real-time HR data to function.

Metrics to monitor across sessions:

Start at Zone 2 before progressing to higher zones. If cognitive performance declines from the very first minute in zone, the physical load is outpacing current capacity. Step down one zone and build stability before moving up. Requires a Polar H10 heart strap.

Use this mode when: the athlete performs well cognitively at rest but cognitive quality drops during physical work. HRZ builds the connection between physical intensity and cognitive function at a specific, controlled exertion level.

Avoid or step back when: starting at high zones. Begin at Zone 2 and build stability before progressing. Do not use without a Polar H10 heart strap connected to Soma NPT. The mode requires real-time HR data to function.

Unlike HRZ which holds one zone, AHR moves through multiple heart rate zones unpredictably within a single session. The task pauses if the athlete steps outside the current zone. The athlete must continuously adjust physical effort while maintaining cognitive performance. This mirrors real sport where physical intensity never stays fixed. Requires a Polar H10 heart strap.

Key signal to watch: RT Across the Session, stable or faster. RT staying stable or improving across the full session duration confirms the brain is maintaining cognitive control even as physical intensity changes unpredictably.

The zone changes at unpredictable intervals. The athlete cannot settle into one intensity. Each zone change is a transition test. The adaptation target is how quickly cognitive performance stabilises after each zone shift. Over the block, the dip at each transition should reduce.

Use after the athlete has demonstrated stable cognitive performance within individual zones using HRZ. AHR is the progression once single-zone stability is established across at least one full block.

Do not use AHR before solid, stable HRZ performance at individual zones. Build one zone at a time before mixing zones. Also requires a Polar H10 heart strap connected to Soma NPT.

Metrics to monitor across sessions:

The adaptation target is the transition point. Performance should stop dipping when the zone changes. If it still dips significantly after 3 weeks, go back to HRZ and build more stability at individual zones before returning to AHR.

Use this mode when: the athlete has demonstrated stable cognitive performance within individual zones using HRZ. AHR is the progression once single-zone stability is established across at least one full block.

Avoid or step back when: the athlete lacks solid, stable HRZ performance at individual zones. Build one zone at a time before mixing zones. Also requires a Polar H10 heart strap connected to Soma NPT.

The athlete must raise their heart rate to a required BPM and hold it for 3 seconds before a response registers. The threshold keeps rising throughout the session. The brain learns to make accurate decisions while physically exhausted, treating cardiovascular stress as a normal operating condition rather than an impairment. Requires a Polar H10 heart strap.

Key signal to watch: RT as BPM Rises, holding stable. RT remaining stable or faster as the BPM threshold rises confirms the brain and body are integrating. Erratic RT means the threshold is too high.

Every decision requires the body to be working hard first. The athlete elevates HR to the threshold, holds it, then the response registers. As the session progresses the threshold rises. Over weeks RT and accuracy stabilise at progressively higher BPM thresholds as the brain-body connection builds.

Use when the athlete loses cognitive quality late in competition when cardiovascular demands are highest. CEM directly trains the connection between physical exhaustion and cognitive performance.

Do not use before building a foundation with HRZ. Also avoid if the athlete has any cardiovascular concerns. Always start at a lower BPM threshold and progress gradually. Requires a Polar H10.

Metrics to monitor across sessions:

A stable or faster RT as BPM climbs means the two systems are integrating well. A rising or erratic RT means cardiovascular load is destabilising cognitive control. Reduce the threshold and build the physical-cognitive connection at lower intensity first.

Use this mode when: the athlete loses cognitive quality late in competition when cardiovascular demands are highest. CEM directly trains the connection between physical exhaustion and cognitive performance.

Avoid or step back when: you have not yet built a foundation with HRZ. Also avoid if the athlete has any cardiovascular concerns. Always start at a lower BPM threshold and progress gradually. Requires a Polar H10.

After every correct response, the athlete sees a percentile showing how their RT compared to their previous correct response. Every response becomes a pacing decision. Over sessions, athletes learn to feel drift before it appears in the data and correct it themselves without waiting for a debrief. The feedback loop is immediate and personal.

Key signal to watch: RT Variation (CV), trending down. CV falling across the block confirms pacing control is improving. The athlete is learning to feel and correct drift before it appears in the session data.

The percentile is calculated in real time and compares each response only to the previous correct attempt. It reflects momentary pacing rather than overall performance. This trains micro-level attention to rhythm and consistency, making athletes aware of their own pacing patterns within a task.

Use when the athlete shows high RT variation despite a good mean RT. Their average speed is fine but performance is inconsistent moment to moment. VPF trains the consistency that the mean metric hides.

Do not use VPF alone if raw speed is also a problem. VPF trains consistency, not speed. If the athlete is both slow and inconsistent, add TPM alongside VPF to address both dimensions simultaneously.

Metrics to monitor across sessions:

If you see very slow but highly consistent RT, the athlete is pacing down deliberately to stay near the top of their percentile band. They are gaming the feedback, not building performance. Add TPM alongside VPF to reintroduce speed pressure.

Use this mode when: the athlete shows high RT variation despite a good mean RT. Their average speed is fine but performance is inconsistent moment to moment. VPF trains the consistency that the mean metric hides.

Avoid or step back when: raw speed is also a problem. VPF trains consistency, not speed. If the athlete is both slow and inconsistent, add TPM alongside VPF to address both dimensions simultaneously.

Every error adds 15 seconds to the session. Consecutive errors add even more. The only way to finish faster is to stay accurate. Rushing or guessing is immediately punished with extra session time. The brain raises its attention level automatically when errors carry a real, visible cost. The consequence is immediate and personal.

Key signal to watch: CSQ Count, trending down. Fewer errors triggering the consequence per session confirms the athlete is applying more deliberate attention. Watch that they are not just slowing down to avoid penalties.

By adding time as a consequence, CSQ reintroduces stakes to cognitive errors that standard training lacks. The athlete cannot ignore errors because each one visibly extends their session. This creates urgency without external pressure from the coach. The cost is self-administered, which makes it more effective.

Use when the athlete is careless or rushes through tasks. Also effective when the athlete is technically capable but does not apply full attention because there have been no real consequences for errors in standard training.

CSQ needs a foundation of competence. If errors are constant and added time is rising rather than falling, the base task is too hard. Build accuracy in standard mode first until errors are in a manageable range.

Metrics to monitor across sessions:

CSQ needs a foundation of competence. If errors are constant and total added time is rising, the base task is too hard. Step back, build accuracy in standard mode until errors are in a manageable range, then reintroduce CSQ.

Use this mode when: the athlete is careless or rushes through tasks. Also effective when the athlete is technically capable but does not apply full attention because there have been no real consequences for errors in standard training.

Avoid or step back when: CSQ lacks a foundation of competence. If errors are constant and added time is rising rather than falling, the base task is too hard. Build accuracy in standard mode first until errors are in a manageable range.

Task difficulty adjusts automatically in real time based on how the athlete is performing. If RT, accuracy, and variation are all strong, difficulty increases. If performance drops, difficulty backs off just enough for the athlete to stabilise before load rises again. The athlete is never coasting and never drowning. The system always keeps the challenge at the edge of current ability.

Key signal to watch: All Three Metrics, all moving right. RT falling, accuracy stable or rising, variation falling, all three moving simultaneously across the block is the only genuine adaptation signal with ADM.

Soma monitors all three metrics continuously and calculates a rolling performance score. The algorithm adjusts difficulty to keep the athlete in the optimal challenge zone. This removes the need for manual intensity adjustments between sessions and ensures every session produces the right level of stimulus automatically.

Use when coaching multiple athletes where manual load adjustment per person is not practical. Also use when you want to establish a true baseline of current ability, or when the athlete has uneven training availability and their readiness varies significantly week to week.

Do not use ADM if you need to track adaptation from a fixed stimulus. Because difficulty adjusts daily, absolute RT comparisons across sessions can be misleading. Use for ongoing training, not for end-of-block baseline assessments.

Metrics to monitor across sessions:

Do not compare absolute RT across sessions when using ADM. A faster RT may just mean the session was easier that day. Real adaptation is all three metrics moving in the right direction simultaneously across the block, regardless of the difficulty level in any individual session.

Use this mode when: coaching multiple athletes where manual load adjustment per person is not practical. Also use when you want to establish a true baseline of current ability, or when the athlete has uneven training availability and their readiness varies significantly week to week.

Avoid or step back when: you need to track adaptation from a fixed stimulus. Because difficulty adjusts daily, absolute RT comparisons across sessions can be misleading. Use for ongoing training, not for end-of-block baseline assessments.

HRV measures the variation between heartbeats and reflects how ready the nervous system actually is right now. AHV reads HRV continuously and adjusts cognitive difficulty to match. High readiness days push harder automatically. Fatigued days reduce load without any manual adjustment from the coach. This is the only mode that adapts to physiological input rather than cognitive output. Requires a Polar H10.

Key signal to watch: HRV Within Sessions, stable or rising. HRV remaining stable or rising during sessions means the cognitive load is working with the nervous system, not against it. A sharp drop signals overload.

HRV is captured in real time via the Polar H10. The system uses current HRV to set starting difficulty and adjusts throughout the session. An athlete who is well-recovered gets a harder session. An athlete who is fatigued gets a protected session. Neither requires coach intervention. This prevents overloading fatigued athletes while ensuring high-readiness days are not wasted.

Use with athletes whose training demands vary significantly week to week, or where recovery quality is inconsistent. AHV prevents overloading on fatigued days and ensures no high-readiness session is wasted on a session that is too easy.

Do not use AHV without a Polar H10. Also avoid using it as the only data source, always review RMSSD and SDNN in Analytics alongside the AHV session data. Requires a Polar H10 heart strap connected to Soma NPT.

Metrics to monitor across sessions:

If HRV drops sharply during sessions consistently, the cognitive demand is exceeding current recovery capacity. These signals matter beyond the cognitive session. Use AHV data to inform the broader training programme, including physical load management across the week.

Use this mode when: working with athletes whose training demands vary significantly week to week, or where recovery quality is inconsistent. AHV prevents overloading on fatigued days and ensures no high-readiness session is wasted on a session that is too easy.

Avoid or step back when: you do not have a Polar H10. Also avoid using it as the only data source, always review RMSSD and SDNN in Analytics alongside the AHV session data. Requires a Polar H10 heart strap connected to Soma NPT.

Every cognitive error triggers a 5-second Zone 4 sprint. Consecutive errors stack up to 20 seconds. After the sprint the athlete must immediately re-engage cognitively at full speed while still under physical stress. PCM trains three things simultaneously: raising the cost of errors, training the brain to re-engage after exertion, and maintaining focus under compounding fatigue. Requires a Polar H10.

Key signal to watch: PCM Count, trending down. Fewer sprint penalties per session confirms cognitive precision is improving under physical stress. Verify RT and accuracy are also holding, not just slowing to avoid the penalty.

The physical penalty creates an immediate, tangible cost for cognitive errors. The athlete must then perform the hardest cognitive thing, re-engage under physical stress, in the moments right after the sprint. This directly replicates competition conditions where mistakes are followed immediately by continued physical and cognitive demand with no recovery period.

Use with athletes who perform well cognitively in isolation but struggle to maintain quality during or after intense physical bouts. PCM is one of the most competition-specific modes available and produces the most transfer to match conditions.

Do not use PCM in sessions where the athlete is already physically fatigued. The sprint must be genuinely demanding to create the right stimulus. If Zone 4 is not achievable, the mode loses its primary mechanism. Requires a Polar H10.

Metrics to monitor across sessions:

If PCM count falls but RT rises and variation increases, the athlete is deliberately slowing down to avoid penalties, not genuinely adapting. The target is fast, accurate responses alongside a falling PCM count. Both must move in the right direction together.

Use this mode when: working with athletes who perform well cognitively in isolation but struggle to maintain quality during or after intense physical bouts. PCM is one of the most competition-specific modes available and produces the most transfer to match conditions.

Avoid or step back when: the athlete is already physically fatigued. The sprint must be genuinely demanding to create the right stimulus. If Zone 4 is not achievable, the mode loses its primary mechanism. Requires a Polar H10.