In the latest update of HRV4Training Pro (try it here), we have added your subjective score to the list of parameters you can pick in the Tags view.
You can see an example below, where the third plot shows my subjective score in the past few months, which is quite in agreement with my HRV data. In particular, we have first a slow increase over time as I am progressing well with training, eventually racing a half marathon PR, before an acute drop with sickness.
What's the subjective score and how is it used in HRV4Training?
The subjective score in HRV4Training aims at capturing how you feel in response to training, and combines: perceived sleep quality, muscle soreness, motivation to train, perceived performance during training.
In the app, when providing daily advice (color-coding and message) in HRV4Training we combine your physiology and your subjective feel (outputs) .
However, we do not use or include your behavior, for example your activity / training (input). This is a key difference from what you get in terms of readiness or recovery scores in most wearables. Why is that?
The whole point of assessing your state, either objectively via heart rate variability (HRV) or subjectively by feel, is to determine how you responded to your given circumstances. You already know the input (behavior) and are assessing the output (physiology or feel).
In other words, if I train hard or more for a few days, I want to assess how I responded (output). Including activity (input) in my assessment would mean penalizing me regardless of my body's response. For athletes (of any level), this method is particularly ineffective: it hides information.
If you train, there is no point looking at readiness or recovery scores to assess how you are responding to a given training stimulus as these scores confound your response with your behavior. Is the score low because I responded poorly, or just because I did more?
The subjective score in HRV4Training is not impacted by these limitations, as it relfects your subjective input. When combined with your physiological response (heart rate, HRV), it can give you a more comprehensive picture of your response, and help you make meaningful adjustments to your plans.
We hope you will find this feature useful.
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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
7. HRV features
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