<\/p>
Heart rate variability<\/a> training (HRV) looks at the heart rate variation from beat to beat. You see, even when heart rate is stable \u2013 say 60bpm \u2013 the gap between beats is not 1sec. It varies between beats. This is HRV.<\/strong><\/p>\n \u201cWe\u2019re interested in this because HRV links back to two important branches of the autonomic nervous system (ANS),\u201d says Chelsea Sodaro<\/strong><\/a>\u2018s coach Dan Plews. \u201cGreater variations between beats (i.e. increases in HRV) are associated with the parasympathetic activity (rest and digest\/recovery), while reductions in the variations between beats (i.e. decreases in HRV) being associated with the sympathetic activity (fight or flight\/stress).\u201d<\/p>\n HRV\u2019s influenced by everything \u2013 hydration, fuelling, sleep quality<\/strong><\/a>\u2026 \u2013 which is the beauty of HRV. Your autonomic nervous system regulates just about every organ in the body, so if something is wrong, your body will attempt to deal with the problem, which will affect your HRV.<\/p>\n It\u2019s why HRV is a good metric to gauge state of readiness to train, or recovery<\/strong><\/a>. You have the figures at hand to see whether you\u2019re stressed or prepared.<\/p>\n <\/p><\/div> <\/section> But what about training? Can the results prescribe the intensity of a session a la power<\/strong><\/a> and HR training<\/strong><\/a>?<\/p>\n \u201cNo, it can\u2019t prescribe within-session intensity,\u201d Plews answers, \u201cbut it can possibly prescribe between sessions. For example, if you wake up one morning and HRV is substantially low and you planned a high-intensity session<\/strong><\/a>, you may decide to do a recovery\/aerobic session<\/a><\/strong> instead. And vice versa.\u201d<\/p>\n Like all training tools, HRV is certainly not the silver bullet and should be used alongside other variables to inform our decisions when it comes to training.<\/p>\n Other monitored variables may include performance, sleep quality, training load and motivation to train via commonly used tools like power meters<\/strong><\/a>.<\/p>\n As for the best tools to measure HRV, they\u2019re pretty reliable on watches like Whoop or top-end Garmins and Polars. There are also some good appliactions for your smartphone that just require a morning press of the finger.<\/p>\n \u201cThe best apps are HRV4training and Elite HRV,\u201d says Plews. \u201cThe two creators, Marco Altini and Jason Moor, have a good handle on HRV and understand its benefits and limitations.<\/p>\n \u201cTheir apps also include other metrics when it comes to making daily training decisions. Jason also offers an affordable course for people interested in learning more about HRV, called the Foundations in HRV Course<\/strong><\/a>.<\/p>\n Plews is an HRV expert and is a pragmatist. He knows that HRV is part of the picture and not the whole picture.<\/p>\n \u201cWhen it comes to HRV, we also have to understand that too much HRV can be just as bad as too little,\u201d he says. \u201cIt\u2019s all about establishing the optimal value for you. Part of the training response is for HRV to change, but what\u2019s important is that it returns to within your individual range as you rest and recover.<\/p>\n \u201cWe also should consider HRV changes in the context of training. For example, the response of HRV after longer duration\/low-intensity training will be different from short duration\/high-intensity training.\u201d<\/p>\n <\/p><\/div> <\/section> Top image credit:\u00a0<\/strong><\/p> <\/body><\/html>\n By James Witts Published: Thursday, 08 December 2022 at 12:00 am Heart rate variability training (HRV) looks at the heart rate variation from beat to beat. You see, even when heart rate is stable \u2013 say 60bpm \u2013 the gap between beats is not 1sec. It varies between beats. This is HRV. \u201cWe\u2019re interested in […]<\/p>\n","protected":false},"author":24,"featured_media":19731,"template":"","categories":[1,23],"acf":{"readingTimeMinutes":"3"},"uagb_featured_image_src":{"full":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/12\/how-to-use-heart-rate-variability-to-optimise-triathlon-training.jpg",600,400,false],"thumbnail":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/12\/how-to-use-heart-rate-variability-to-optimise-triathlon-training-150x150.jpg",150,150,true],"medium":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/12\/how-to-use-heart-rate-variability-to-optimise-triathlon-training-300x200.jpg",300,200,true],"medium_large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/12\/how-to-use-heart-rate-variability-to-optimise-triathlon-training.jpg",600,400,false],"large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/12\/how-to-use-heart-rate-variability-to-optimise-triathlon-training.jpg",600,400,false],"1536x1536":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/12\/how-to-use-heart-rate-variability-to-optimise-triathlon-training.jpg",600,400,false],"2048x2048":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/12\/how-to-use-heart-rate-variability-to-optimise-triathlon-training.jpg",600,400,false]},"uagb_author_info":{"display_name":"importmanagerhub@sprylab.com","author_link":"https:\/\/c01.purpledshub.com\/220triathlon\/author\/importmanagerhubsprylab-com\/"},"uagb_comment_info":0,"uagb_excerpt":"By James Witts Published: Thursday, 08 December 2022 at 12:00 am Heart rate variability training (HRV) looks at the heart rate variation from beat to beat. You see, even when heart rate is stable \u2013 say 60bpm \u2013 the gap between beats is not 1sec. It varies between beats. This is HRV. \u201cWe\u2019re interested in…","_links":{"self":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/rss_feed\/19730"}],"collection":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/rss_feed"}],"about":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/types\/rss_feed"}],"author":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/users\/24"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/media\/19731"}],"wp:attachment":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/media?parent=19730"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/categories?post=19730"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}What influences HRV?<\/strong><\/h2>\n
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How to use HRV in training<\/strong><\/h2>\n
What are the best tools to measure HRV?<\/strong><\/h2>\n
How does HRV change in training?\u00a0<\/strong><\/h2>\n
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