Not positive but I believe it is limited to green and blue lights, although I did see a fire chief with red and white lights in his personal work truck.
I saw another forum (not EMS related) that had an MP3 feature so that you can listen to music while you looks at the forums, maybe that would work here?
I do my workouts at about 5pm. I have to say being consistant is a big part of it. Sure you can run a lot one day, then take a week off, but then you gain nothing. If you work out a good program that fits your needs, then you should be golden.