> ## Documentation Index
> Fetch the complete documentation index at: https://docs.researchanddesire.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Endurance Mode

> Build stamina with timed holds at depth while maintaining position accuracy

Endurance Mode challenges you to maintain a target depth for a set duration. Instead of repetitive movements, you hold position while the trainer measures how consistently you stay within the target zone.

<Info>
  Endurance Mode is ideal for building stamina and control. If you're just getting started, see <a href="/dtt/quick-start/introduction">Quick Start</a> first.
</Info>

## Prerequisites

* Your trainer is paired with your dashboard account. See <a href="/dtt/quick-start/pairing/pairing-guide">Pairing your Trainer</a>.
* Your trainer is connected to Wi‑Fi so results upload automatically. See <a href="/dtt/quick-start/pairing/wifi-setup">Connect to Wi‑Fi</a>.
* You've selected a toy and completed calibration (if required for your firmware stream).

<Warning>
  Calibration is moving to the cloud in the current beta. If you're on the beta firmware and don't see local calibration controls, check the status and guidance in <a href="/dtt/software-2.0-preview">Software 2.0.0 Beta Preview</a>.
</Warning>

## How Endurance Mode works

* You're given a target depth and duration to hold.
* The display shows your current position relative to the target zone.
* Your goal is to maintain position within the target window for the full duration.
* The timer only counts down while you're in the correct zone.

<Tip>
  Focus on steady breathing and relaxation. Tension makes it harder to maintain a consistent position.
</Tip>

## Understanding the LED feedback

During training, the LED strip provides real-time feedback on your position:

| LED Color  | Meaning                                        |
| ---------- | ---------------------------------------------- |
| **Green**  | You're in the target zone — hold this position |
| **Yellow** | You're ahead of the target (too shallow)       |
| **Red**    | You're behind the target or out of position    |

<Note>
  Keep the LED green to maximize your time in zone and achieve the best score.
</Note>

## Run an endurance session

<Steps>
  <Step title="Choose or create a template">
    From the dashboard, open a training template configured for Endurance Mode. You can also browse community templates under <a href="/dtt/quick-start/templates">Shareable Templates</a>.
  </Step>

  <Step title="Set targets (depth, duration)">
    Pick a comfortable depth target and duration. Start with shorter holds (10–30 seconds) and increase as your stamina improves.
  </Step>

  <Step title="Prepare and calibrate">
    Attach your toy securely. If calibration is available, run it now so the trainer accurately measures your position.
  </Step>

  <Step title="Start training and hold position">
    Begin the session. Move to the target depth and hold steady. Watch the display and LED for feedback.

    <Check>
      You're on track when the LED stays green and the timer counts down steadily.
    </Check>
  </Step>

  <Step title="Finish and review your results">
    When you complete the hold, your grade and points upload to the dashboard. See <a href="/dtt/quick-start/checking-results">Checking Your Results</a> to review your performance.
  </Step>
</Steps>

## Scoring and points

Your score is based on how much time you spent in the target zone versus total active time.

* Scoring formula: `Time in Zone ÷ Active Time`
* Breaking position pauses the countdown and reduces your overall score.
* Visit <a href="https://dashboard.researchanddesire.com/leaderboards/points">Points</a> for examples and how other modes compare.

<Note>
  Short breaks are counted as time outside the zone. Aim for longer, uninterrupted holds to maximize your score.
</Note>

## Best practices

* Start conservative: Choose a duration you can complete comfortably before increasing.
* Breathe steadily: Inhale through the nose, exhale slowly; avoid breath-holding.
* Relax your body: Tension makes it harder to maintain position.
* Use the vibrator accessory: It provides confirmation feedback when you're in the zone.
* Rest between attempts: Take 30–60 seconds between segments to reduce fatigue.

<Warning>
  Stop immediately if you feel pain, dizziness, nausea, or shortness of breath. Resume only when comfortable, and decrease depth or duration targets for the next attempt.
</Warning>

## Troubleshooting

<AccordionGroup>
  <Accordion title="I can't reach my target duration">
    * Lower the target by 5–10 seconds and build back up gradually.
    * Focus on relaxation and steady nasal breathing before starting.
    * Try a shallower depth target first.
  </Accordion>

  <Accordion title="My score drops when I adjust position">
    Any movement outside the target window counts as time outside the zone. Focus on finding a stable, comfortable position before the timer starts, then hold steady.
  </Accordion>

  <Accordion title="The LED keeps flickering between colors">
    Small movements near the zone boundary cause color changes. Try to settle into a stable position well within the target zone rather than at its edge.
  </Accordion>

  <Accordion title="Results aren't appearing on the dashboard">
    * Confirm the trainer is connected to Wi‑Fi. See <a href="/dtt/quick-start/pairing/wifi-setup">Connect to Wi‑Fi</a>.
    * Power‑cycle the trainer, then run a short test session.
    * Check <a href="/dtt/quick-start/checking-results">Checking Your Results</a> for where to find uploads.
  </Accordion>
</AccordionGroup>

## Related guides

<CardGroup cols={2}>
  <Card title="Repetition Mode" icon="repeat" href="/dtt/training-modes/repetition">
    Build rhythm and consistency with paced movements.
  </Card>

  <Card title="Points and leaderboards" icon="trophy" href="https://dashboard.researchanddesire.com/leaderboards/points">
    Understand how points are calculated and climb the ranks.
  </Card>
</CardGroup>