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Endurance Innovation Podcast

3/27/2020

 
Special thanks to Michael and Andrew at the Endurance Innovation Podcast for inviting Marco for a chat. In this podcast, we cover:
  • What's HRV
  • Non-training related stress
  • Acute responses
  • Long term trends
  • Coefficient of variation
  • Signs of positive and negative adaptation
  • Considerations on technology and applied settings

Enjoy and stay safe
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EPISODE LINK
You can find the episode here.

EPISODE NOTES
  • 1:00 what is HRV (heart rate variability) and how is it relevant to training?
  • 2:00 a summary of the parasympathetic branch of the autonomic nervous system
  • 3:00 the state of the parasympathetic branch allows us to monitor global stress on the body
  • 5:30 on the usefulness of trying to quantify training and non-training stresses and the care that must be taken when doing so
  • 8:00 factors affecting HRV and the autonomic nervous system: sleep, alcohol, illness, travel, training, work, relationships. But the effects are very individual!
  • 12:30 how quickly do we see responses to stressors? Acute response occurs within 24-48 hours. Chronic response takes longer: 1-2 weeks or more.
  • 14:45 HRV measurement best practices
  • Measure daily, at the same time of day / night, use proven measuring methods, 
  • 17:30 what can you do knowing your acute and chronic HRV data?
  • 18:30 if acute reading is low, then the capacity for more stress is reduced. Marco recommends reducing intensity on that day of training.
  • 19:30 a case study in HRV-guided training - where training modification was only made when the HRV baseline (long-term trend) was below normal - demonstrated that this form of training was more effective than traditional programming with no accounting for HRV.
  • 21:30 stable HRV is the goal! It is not meant to ‘improve’ over time.
  • 23:00 interpreting low acute HRV score on race day. Lower is not necessarily bad.
  • 23:30 understanding atypically high acute scores
  • 26:15 interpreting chronic HRV data and trends
  • 27:00 stable or increasing baseline is a sign that you are coping well, whereas a decreasing baseline suggests accumulation of stress that is not being resolved
  • 28:00 coefficient of variation monitors the magnitude of variations between measurements. A high CoV  could signal some trouble adapting to a novel training stimulus or life stressor.
  • 30:15 a low CoV combined with an abnormally low HRV trend is a sign of a system struggling with global stress and may be a signal for a state of chronic high stress - which, of course, is to be avoided.
  • 33:30 is HRV-guided training a substitute for a periodized plan? 
  • 36:15 is it useful to try to measure HRV during training?
  • 38:15 what about live, but not-during-training HRV monitoring like Garmin’s Body Battery feature?
  • 42:15 Michael’s struggles with a single daily measurement
  • 45:30 body position in testing: all okay so long as the position is the same from one day to the next. 
  • 46:45 the technology used by HRV4Training
  • 50:30 using the Big Data collected by HRV apps for studies and new features
  • 55:00 how does the athlete HRV4Training app work and what does it do?
  • 58:00 the HRV4Training Pro platform

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    This blog is curated by
    Marco Altini, founder of HRV4Training


    ​Blog Index
    ​
    The Ultimate Guide to HRV
    1: Measurement setup
    2: Interpreting your data
    3: Case studies and practical examples

    How To
    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
    ​

    HRV Measurements
    Best Practices

    1. Context & Time of the Day
    2. Duration
    ​
    3. Paced breathing
    4. Orthostatic Test
    5. Slides HRV overview
    6. Normal values and historical data
    ​7. HRV features
    ​
    Data Analysis
    1a. Acute Changes in HRV
    (individual level)

    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
    2​b. 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
    8. CorSense
    ​
    9. Samsung Galaxy
    ​
    App Features
    ​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
    ​
    Other
    1. HRV normal values​
    ​2. HRV normalization by HR
    ​
    3. HRV 101

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