Your autopilot went rogue. This is the training plan that fights back — a personal tracker for the POTS exercise program from the Children's Hospital of Philadelphia, a modified version of the Dallas/Levine recumbent-to-upright protocol. It translates the protocol from clinical treasure map into a clear daily plan: today’s workout, target heart-rate zone, and exercise instructions.

Companion to the book. Tilted is the training-app sidekick to Dr. Khalid Saeed's Tilted: A Medical Memoir of Dysautonomia and Other Horizontal Pursuits — and to its diagnostic companion, Tilt Happens: The Definitive Guide to Dysautonomia Testing.

Core rules built into the program

• Start horizontal. Months 1–3 use recumbent or seated equipment (recumbent bike, rower, swimming/kickboard, seated stepper). Upright bike begins month 4; treadmill and elliptical begin month 5.
• Recovery follows Max Steady State. The day after any MSS workout, do an easy Recovery session (anything active with your heart rate below the Recovery ceiling).
• Finish the week before advancing. Complete every session in a week within a 7-day window. If you can't, repeat the week before moving on.
• If you miss workouts: miss 2+ cardio sessions → repeat the week; miss 2+ weeks → restart the current month. Conditioning fades fast, so repeating is normal and expected.
• Never skip warm-up or cool-down. Don't take more than 2 days off in a row.
• No exercise in the heat.

About the heart-rate zones

The numbers in the Zones tab apply off beta blockers only. Your clinic calculates zones individually — use the ones your provider gave you if they differ. If you take a beta blocker (e.g. metoprolol, propranolol), follow the RPE scale instead of the heart-rate numbers.

Back up your progress

Your data is stored only on this device. If you clear your browser or switch phones, it is gone unless you have saved a backup. Every so often, open the Journal tab, tap Export, and choose Download backup — then keep that file somewhere safe (Files, iCloud Drive, or email it to yourself). Moving to a new phone? Install Tilted there and use Restore from file.