This blog and case study was written by Fuminori Takayama. Fuminori is a Certified Strength and Conditioning Specialist (CSCS) with a Ph.D. in Health and Sport Sciences. He currently works as a strength and conditioning coach for athletes alongside a researcher. He is also an amateur runner. This article is a discussion of his HRV, training, sleep duration, and aerobic efficiency data for the past year. If you have any questions, comments, or inquiries, please contact Fuminori here. Data collection HRV and sleep duration was collected with an Oura ring. Training data was collected with Garmin GPS watch and Polar sensor (OH1 or Verity Sense). All data was read in HRV4Training and analyzed in HRV4Training Pro in the long term. For more information about aerobic efficiency, see this article. Contextualization of the past year's data As shown in Box1, this period was a training phase for a 24h race held in late May. The purpose of training is to increase volume (km). Training included long-distance running (40-80 km/session) and frequent jogging (about 15km/session). I checked HRV frequently and was careful not to increase the training load when the HRV was trending down. I felt that the approach may contribute to a stable HRV (and a slight increase in HRV). Although I was unable to break my own record from eight years before (181.690km), I was able to perform to a high standard in the race (171.760km). You can read about my approach to the race in this peer-reviewed paper. As you can observe in Box 2, the HRV was significantly decreased after the 24h race. This may reflect the damage done throughout the race. However, after the race, my eating habits were disrupted for a while (consuming a lot of junk food). In any case, the disruption of lifestyle habits that tends to occur after a high priority race may be add to the damage caused by the race.
Now let’s look at the third box. For the marathon in mid-November, I started specific training around September. During this period, the HRV was sustainably decreased. Interestingly, aerobic efficiency had also worsened. Although I improved my marathon personal record in the race (2:57→2:56), I was unable to clear my target time (2:54). In fact, I think the reason for the PB came from the benefits of the carbon plate shoes. Why did my HRV continue to decline, and aerobic efficiency worsen? I don’t understand exactly but feel that factors other than training are involved. Seasonality in resting physiology could also play a role here as HRV is often reduced during winter months. In the fourth box we can see that I resumed training in early-December for the marathon in early-February. A very important factor is that after the marathon in mid-November, I experienced poor running performance, so I avoided specific training for about half a month. I felt that the half-month break was beneficial for both physical and mental recovery. The training concept from mid-December is very simple. In short, it included the following four items.
Due to a death in my family, I needed to go back home and was unable to participate in a marathon race in early-February. If I had participated in the race, I would have had the chance to improve my PB significantly. However, sometimes life sets priorities more important recreational running. I felt I could tolerate well training stress, as shown my HRV, but not non-training stress (as evidenced by the last few days of suppressed HRV). Here is just one example, contextualization of various data and HRV is useful in securing both performance and health improvements in recreational and elite athletes. HRV4Training and HRV4Training Pro are the best tools to facilitate the contextualization procedure. Comments are closed.
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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 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 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 |