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How to use HRV4Training with an Apple Watch

10/19/2018

 
HRV4Training can now be used to read HRV data and RR intervals from the Health app, convert that data to Recovery Points (a more readable metric), and analyze your physiology similarly to what we normally do when you measure using the phone camera or an external Bluetooth sensor. You can learn more about this feature in this blog post, while below we go more practical on how to use your Watch with our app.

Due to some limitations in the way apps can communicate with the Apple Watch, you need to follow the following steps in order to gather meaningful data:
  1. Select Health as data source under Menu / Settings, then authorize HRV4Training to read HRV data from Health, when automatically prompted
  2. When you wake up, take a measurement using the Breathe app on your Apple Watch
  3. Right after, open the HRV4Training app on your phone, tap 'Read from Health' from the main screen, and that's it. We'll be doing the math and prompting you with the usual Tags to fill in, so that you can add context around your measurements.

If you do not get your data in Health right after using the Breathe app, try to synch your Apple Watch and it will show up a few seconds afterwards.
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Always remember that context is key, so while the Apple Watch writes somewhat random HRV numbers also during the day or night, that data could be affected by artifacts, and it is always decontextualized.

​To properly interpret physiology, data must be acquired under standard, reproducible conditions, and the best way to do so is with a measurement as soon as you wake up, or with a night long measurement (not just a minute or two over a night). 

Enjoy!
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FAQ

What are Recovery Points? A more human friendly HRV score. For more information, read this.

How accurate is the Apple Watch in measuring HRV? Very accurate, provided you stay completely still and use the Breathe app to take a measurement. For more information, read this. 

When should I use the Breathe app to take a measurement? First thing in the morning.

How much time do I have after measuring with the Breathe app, to fill in my tags in HRV4Training? You have three hours. When you tap 'read from Health' we always check only the last hour, and see if we can find any HRV scores in the Health app, then take the last one. For this reason, we highly recommend reading data right after you have measured. 

​Should I use the Watch or the camera? This is up to you, please use what you are more comfortable with, as what matters the most is that you are able to make it a habit and measure daily, so that you can easily interpret your data over time. 

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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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