How do you use HRV4Training?
I use it everyday before I get out of bed to determine the intensity of my daily training. I have learned how much poor sleep (been fighting insomnia), travel, and diet can affect your HRV and health.
The historical data is the 'journal' of my progress. The daily score keeps me from being overambitious. It is my opinion that this is vital for ALL levels of athletes and fitness motivated alike. Just look at my profile pictures...I am proof that it is okay to be okay.
I am currently using HRV4Training to prepare for my 10,800 mile charity ride (30 miles a day for 365 days) for The Leukemia & Lymphoma Society this 2020 and will be using it as well to train for the Race Across America (LLS Team).
LLS will be helping me promote the event with the hope of getting folks active and aware of their health and health metrics.
The screenshot below shows the past 6 months of Shawn's data. This is taken from HRV4Training Pro, which makes it easier to understand when changes in physiology are significant, as your daily scores and baseline are always contextualized with respect to your historical data (or normal values, the larger band).
In the screenshot below we can see my over training and how my body reacted ... poorly. The latter data (last circle) shows that my tapering is helping bring my numbers back up.
In the plot below you can see the same data, but color coded by detected trend. The detected trend in HRV4Training is a combination of resting heart rate, resting HRV, coefficient of variation of your HRV, and training load.
We can see how the detected trend captures maladaptation to training, even a bit earlier than training load is reduced, showing how this information could be used to better manage training intensity and training volume, so that we can avoid ending up in a situation of maladaptation to training.
You can learn more about these topics at this link.
Anything else you'd like to add?
I am not a pro but my goal is to show folks that there is life after cancer.
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This blog is curated by
Marco Altini, founder of HRV4Training
The Ultimate Guide to HRV
1: Measurement setup
2: Interpreting your data
3: Case studies and practical examples
1. Intro to HRV
2. How to use HRV, the basics
3. HRV guided training
4. HRV and training load
5. HRV, strength & power
6. Overview in HRV4Training Pro
7. HRV in team sports
1. Context & Time of the Day
3. Paced breathing
4. Orthostatic Test
5. Slides HRV overview
6. Normal values and historical data
1a. Acute Changes in HRV
1b. Acute Changes in HRV (population level)
1c. Acute Changes in HRV & measurement consistency
1d. Acute Changes in HRV in endurance and power sports
2a. Interpreting HRV Trends
2b. HRV Baseline Trends & CV
3. Tags & Correlations
4. Ectopic beats & motion artifacts
5. HRV4Training Insights
6. HRV4Training & Sports Science
7. HRV & fitness / training load
8. HRV & performance
9. VO2max models
10. Repeated HRV measurements
11. VO2max and performance
12. HR, HRV and performance
13. Training intensity & performance
14. Publication: VO2max & running performance
15. Estimating running performance
16. Coefficient of Variation
17. More on CV and the big picture
18. Case study marathon training
19. Case study injury and lifestyle stress
20. HRV and menstrual cycle
21. Cardiac decoupling
22. FTP, lactate threshold, half and full marathon time estimates
23. Training Monotony
Camera & Sensors
1. ECG vs Polar & Mio Alpha
2a. Camera vs Polar
2b. Camera vs Polar iOS10
2c. iPhone 7+ vs Polar
2d. Comparison of PPG sensors
3. Camera measurement guidelines
4. Validation paper
5. Android camera vs Chest strap
6. Scosche Rhythm24
7. Apple Watch
9. Samsung Galaxy
1. Features and Recovery Points
2. Daily advice
3. HRV4Training insights
4. Sleep tracking
5. Training load analysis
6a. Integration with Strava
6b. Integration with TrainingPeaks
6c. Integration with SportTracks
6d. Integration with Genetrainer
6e. Integration with Apple Health
6f. Integration with Todays Plan
7. Acute HRV changes by sport
8. Remote tags in HRV4T Coach
9. VO2max Estimation
10. Acute stressors analysis
11. Training Polarization
12. Lactate Threshold Estimation
13. Functional Threshold Power(FTP) Estimation for cyclists
14. Aerobic Endurance analysis
15. Intervals Analysis
16. Training Planning
17. Integration with Oura
18. Aerobic efficiency and cardiac decoupling
1. HRV normal values
2. HRV normalization by HR
3. HRV 101