Forget EVERYTHING You Know About Heart Rate, Do THIS Instead.

[@jonedmonds1681]

As a (in remission) CFS sufferer, I swear by my Garmin body battery numbers, on 5 training days a week, I aim to be 100% the morning after the rest days, around 75% the morning after a hard workout day, and 80+% after an easy day. At age 54 I’ve never been fitter! I’m convinced that this approach was a massive help in my recovery (I know one anecdote does not a scientific proof make)

[@VernL4]

Wow, that's impressive. It's been nearly 4 months since I've had a Body Battery of 100. I ALWAYS end my day at 5. I'm generally around 50 to start my day. How many hours of sleep do you typically get?

[@jonedmonds1681]

@@VernL4 7 1/2 to 8 hours sleep, I have found adding a weekly strength workout and cross training, has significantly improved my ability to recover.

[@BikeRunTech]

Wow seriously just wow. Crossed upon this channel and video. Finally not some KZbinrs but actual scientists who explain everything in a very understandable way. Great work and thank you very much for the nice insights

[@producermind9030]

Really cool. Definitely learnt a thing or two. Well explained and I loved the casual chat.

[@JimzAuto]

6:40 DUCK YOU :) Seriously- impressive presentation. I’ll need to watch this multiple times. Garmin ‘throws’ lotsa data- us ‘weekend warriors’ benefit from the knowledge these two gentleman are kind enough to share. TYVM from GA, USA

[@Ajajambo]

I have found HRV to be super accurate in Fenix 7. I had COVID twice and oh boy my HRV was on the floor prior to feeling sick. Including body battery wich is an excellent sign of bad anything is brewing.

[@species1111a]

i also used my garmin vivoactive 4 for infection like covid and so on monitoring, mixed with feeling awareness...body battery always going down and staying down, high stress during all day and night, high heart rate, higher respiratory rate ... it's like that such device like whoop band has gaining more fame in the usa (a golf player noticing higher respiratory rate 2 to 3 days before declaring covid, leading to test for all players)

[@oliveranthony-sparholt5113]

Same. Watch has predicted flu before any symptoms for a year, No fails

[@gkott78]

My HRV dropped significantly and sure enough I got sick right after and stayed ill for nearly a week. Even when I felt I was improving, my hrv was still low and I took it easy. That is certainly a metric I watch a lot closer now.

[@christiandingwell4455]

Recovery works excellent for me and is spot on. I wonder why that is, why some people feel it's giving the wrong output.

[@boenklon2]

Thanks for the brief information. I just curious why somebody put the duck?😂

[@arnelsugay416]

😊

[@andrewmorrison-young4906]

Just love these little things they put in. 😂

[@andrewthompson9206]

Great video! I have both a garmin and whoop. Since wearing my whoop I stopped wearing my garmin 24/7 and use my whoop for my recovery metrics. Garmin has come a long way though and you guys explained all of the metrics so anyone could understand them!

[@aj010139]

Thank you, thank you, thank you! Been looking for a video to explain all of the garmin metrics.

[@chinpoeykhoo6261]

Very insightful videos on data metrics on Garmin watch, thanks for sharing Coaches on your inputs towards incorporated these data into our training session.

[@bhoentoe]

Best explanation i've seen about these metrics. Simply brought and right to the point. Thank!

[@enmodo]

I've read that using a RHR from while you're sleeping is not in keeping with general medical practice - which uses a heart rate from when you're fully awake but resting. The use of a sleeping rate as is done by Garmin and most other watches will give a much lower number. I sometimes check mine once I'm awake but the shock of my alarm going off has worn off. So after waking up I'll lay still for a couple of minutes then monitor my HR for a short period. For me I find my morning RHR generally 5 to 10 bpm high than my Garmin sleep based RHR. However I get that your advice is to look at the current value, however you measure it, and compare to the 7 day average. Got it! I don't think I've seen that advice before but it sounds good.

[@felixberezhnoy]

I personally use the metrics to see trends of fitness rather than determine when I need to train next. If you have the wrong wrong HR zones the recovery score will be wildly off. I did a 16 mile long easy run and it gave a recover score of 18 hours. I felt pretty tired next two days. So use your best judgement and go off feel.

[@fd318]

Totally agree. I listen to my body first, these metrics are “nice to have”. Recovery times in Garmin are super conservative.

[@yianpap6093]

Correction at 4:00. Garmin does not give you an HRV score as the coach says, but the actual HRV (RMSSD) in ms.

[@hansschenker]

Very good run throught the Gar,min Watch measures!

[@mounirfathallah7249]

Very informative! Thanks a lot

[@mradjamesable]

Great Great video guys. Had Garmins for 6 years but still learnt stuff here 🎉. Fenix 7x Pro Sapphire currently incase you're wondering 😅

[@tomjojic2724]

You guys absolutely nailed these metrics. Awesome video..

[@mad8298]

I am three weeks post-marathon and almost wish I didn't see my RHR and HRV every morning. Those metrics have been dismal since the marathon, despite taking an entire week off from running and only running easy Z2 since then. I am more senior, almost 70, so seeing my HRV in the red and my RHR staying about 5 or more beats a min higher is making me paranoid. 😆 Been running for 45 years, so not a newbie and am running by feel and respecting recovery, but.....

[@yianpap6093]

Lol, I hope it's up to normal by now:) But honestly, no offense but this does reenforce my conviction that people have gotten over-excited about running marathons. I understand if you're a pro or you want to do it once just to prove it to yourself that you can do it and be able to say I've done it. (Although I feel it's become so common nowadays that it's about as rare as people with tatoos!). But to do them repeatedly, or train for them for years, I am sure maes it a form of exercise that is far from optimal. Too much stress on the body and for what? Personally I think targetiing 5 ro 10 km is about right. You can have a super high VO2 max (very strong marker for longevity) and keep your body wear and tear to reasonable levels.

[@Kelly_Ben]

@@yianpap6093For what? You should volunteer at a marathon, or better, an ultra. The atmosphere, challenge, sense of accomplishment, is incredible. Personally, I would race a 50k over a 5k any day! I have dangerously high BP, and my cardiologist has cleared me to run ultras. Instead of redlining in misery for a half hour, I can jog along enjoying lovely views, incredible people, and delicious food for hours, without the health/injury risks of the shorter but more intense efforts. Mad, can I recommend you find a 50k in your area with low elevation/technicality? Other than adding some trail runs to your current training, you’re already more than fit enough, and might discover a whole new style of running you’ll love, that will take less recovery and be easier on the joints. Best wishees!

[@bilal7217]

Coach Parry talking about Garmin watches but wearing a Suunto watch at the same time 😵‍💫😵‍💫😵‍💫

[@MH-lr9en]

Its a Polar Vantage V, but it just goes to show thats its about the metrics and not the watch. Almost all brands have some versions of what Garmin does.

[@Pearlskij]

06:40 What's with the Duck 😂

[@christodutoit4390]

hehe maybe testing coach parry''s eyes...miss the glasses 😃

[@mugiwara1310]

😂😂😂

[@VinceLoschiavo]

Coach Perry's spirit animal!

[@westernkypika]

Good video to explain the metrics. I'd disagree though that the body battery is not accurate. It is almost always on point for me and my wife when understanding our energy level based on our sleep, stress, previous sessions, etc.

[@Kelly_Ben]

My husband, who has a stressful job but sleeps well, is usually between 24-84. I own my own business (constant stress), have a broken circadian rhythm so my sleep is terrible, and am extremely physically active. It’s not uncommon for me to be bottomed out at 5 for a week at a time, despite my best efforts. We decided it must be my older Instinct, so we swapped watches for a night. My watch went from 5 to 84 on him, and his went from 65 to 24 on me overnight. 😂😢

[@swaggermcyoloftw]

What about alcohol use and partying all night? Sometimes i wake up with hr elevated by 20 beats! Even 1-2 beers will raise it by 5... When i go for a run, most of the time i still feel good though... How to difference between workout fatigue and just lack of sleep, dehydration ?

[@mikewilson0]

Stress is stress. Ideally you’re always trying to address stress with rest and recovery regardless of its origin.

[@Fellmandave1]

Perhaps they should intro a wazzed up metric?

[@renette390]

This really is helpful....I did not know half of it. Thank you so much.I have to go and search.for all this I am old school. I have a Foreunner 35 that I use to run with and a newer model for the day. Garmin is more user friendly. Will I find all this on my Foreunner 35 ?

[@francobellomo9979]

No, this metrics are in Forerunner 255, 265, 965, fenix 7...

[@stevenglorieux9772]

Great explanation guys! Thanks

[@davewright8206]

1:49 yeah im in under two minutes and i can relate !

[@Watka-Pro]

Quality info. Thanks.

[@AmzMusic11]

Great honest video - thank you!

[@dirtytalkien1653]

Although this is obviously an ad of Garmin, there is a piece of useful info.

[@FoobsTon]

It's certainly an eye opener to see what alcohol does to your HRV.

[@General1Cal]

The only time my hr was off was when I was sick nearly a 30-40% uptick. On my max HR.

[@PLANETWATERMELON]

Cool video. Q: Can't your RHT be up simply by being dehydrated?

[@lowzyyy]

Dehydrated, low sleep, bad sleep, stress, overtraining, bad nutrition, sickness. A lot of factors

[@PLANETWATERMELON]

@@lowzyyy exactly, thank you.

[@lowzyyy]

I used everything except body battery from this list because it does not represent my energy at all. However all other metrics are really really useful! Performance condition is shown at the start but it is measured through the session. You can see it on the graph after in the app. Its very accurate

[@oliveranthony-sparholt5113]

Interesting. I've found it super precise

[@WellValUa]

I added it as an extra screen to my activity on the watch itself

[@kin.9133]

I have a Forerunner 55, and I don't see HRV - It's annoying because, to my understanding, Garmin records the data it needs to show me this metric anyway but only displays it on more expensive watches, which would be thousands of rands more.

[@oliveranthony-sparholt5113]

There are also processing power and battery consumption in that equation...

[@undrellx]

I have a forerunner 45 n there's no HRV on that either... but the app happily displays the graph of HR over time, so I can extrapolate that to see whether things are normal.. its not as sensitive as an actual score perhaps, but its something..

[@rakeshbaisoya9689]

Can you guys explain Garmin Guided Lactate threshold.. Is any good function? If you really appreciate it.. You coudk do video on it

[@nancypeters2027]

Which model of Garmin was this? BTW, what's with the rubber ducky? 😂

[@jasper7257]

Forerunner 255 / 955.

[@Rabbitnl]

What’s your opinion about the daily suggested workouts? Do they make any sense?

[@SpokoSpoko]

It would be nice if you talk about the race predictor feature. It is really off from the actual ability of runners. My best marathon result is 3:53. Right now I am out of shape and already much older. The race predictor optimistically tells me 3:25 for marathon. It also predicts my 5 k and 10k runs as 2 and 5 min respectively, better than my life personal record. I wonder if Garmin can fix it or it is just motivational featute „yes, yu can do it”

[@DominoGersak]

Awesome video. What's your opinion on training status? That's the one stat I don't think actually work properly and you need to find a way to ignore it to not feel demotivated :) The biggest problem I see is that Garmin (or any other watch/app, ...) does not know what you're doing, what is your training plan. For example, I recently builded 3 weeks of moderate load with last week of very strong intervals. Garmin applaused me how good I am improving and bla bla bla. The fourth week I took a bit more of recovery & easy runs, not a single hard run. And I feel much better, I run Z2 for 10-15sec/km FASTER than before with HR even more stable and far from Z3, my condition is much better than before. But guess what: Garmin notice huge drop in pace because I only did easy or medium runs, not a single interval which would set my average pace. So now, based on Garmin, I'm doing it completly wrong :) Of course, I know exactly what I do and why I do it and I don't care about this particualr garmin stat but this is just one of these stats that if interpreted wrongly, it may force you to constantly push more and more and ignore any recovery.

[@yianpap6093]

True, but what did Garmn tell you? Did your VO2max start falling? (I guess not). It probably just told you your training was unbalanced? But overall I agree. My VO2max was 54 till the beginning of the year when I got sick for a week and then hurt my back, so overall took 3 weeks off. Then about 2 weeks ago I started running again and sure enough my fitness was lower, my HR was much higher for the same pace compared to December. But now on my 5th run I can see it's picking up again as my HR is lower again and closer to my usual levels say for a 5:45min/km easy pace. But my Garmin says I'm "unproductive"", that my VO2max is falling (because it uses some kind of moving average that still takes my leveles before I got sick into account), to watch my nutrition, my stress, etc. While in reality my fitness is going up currently.

[@DominoGersak]

@@yianpap6093 I don't have stat like unbalanced training, only overall status. But yes, very similar to your case. My VO2 Max sits at 56 for quite some time (only for a single day it went to 57 and right on the next day back to 56) so there is no problem at all. I even feel better than before I just run slower (on purpose) to strengthen my aerobic base and it still says I am unproductive. Which I think is entirely wrong, because except few very slow recovery runs, now my easy ones are 10-15s/km better than before (which is already good achievement, with same HR than before so my training is good and productive. Also the "performance condition" is usually between -1 to 1 most of the time while it was even +5 few weeks ago when I run only a bit faster but with more than 10 higher HR :) long story short, when recovering from an illness I think it's fair point from garmin to say unproductive, but only because it does not know the reason of condition decrease (illness). But for me, who is "just" managing runs bit more and started to do more easy/recovery runs, this stat is very inaccurate. It would be great if there was a feature like flagging the purpose of an activity (recover/easy) to tell it what I am trying to achieve instead of just trying to understand "the big picture" for me.

[@kannibal8850]

I have a really low HRV. 38-40ms on good days, 30-32 ms on bad days. I do a lot of cardio, my RHR is 48 (still room for improvement, i know). I feel like my autonomous nervous system is unbalanced and my sympathetic NS is overactive. Does anyone has any idea or tips how to get it up? Zone 2 training doesnt do much for me. If i do a hard Zone 4 Gravel or roadbike training for 2-3 hours i get up to 50 ms sometimes but only for one night. I'm 25 btw

[@samik83]

I'm in my 40's and Garmin gives me a normal range of 31-35. I've read that stress and over training usually keeps it low. Do you let your self recover and relax enough in between workouts? Do you have chronic stress? Those two I'd look at first. Overtraining is quite common and it can go easily go unnoticed, so your body is constantly under stress. Z2 training is boring and doesn't really feel like your doing anything but it's actually a really effective method for achieving good aerobic fitness, it just takes time and patience. Check out the Maffetone method on this.

[@NEERAJprd]

Useful info...

[@JoseOchoa-dw9vk]

Reliability measurement of HVR is odd attribute for me. I would have expected repeatability of the measurement as a better attribute rather than reliability. What are your thoughts?

[@mortenwinterable]

Great stuff, thank you for making the video :)

[@SpeedGio]

Liked when I saw the duck. hahaha.

[@KalloG]

Been watching some of these videos now on HRV, Vo2 Max and Zone 2 , is there any data that can be used as a guide for HRV ? E.g. age and gender related ? Maybe weight as well ?

[@ellerybice3787]

Can you Mr. Athlete mix the composite formula to duplicate this watches plastic case? So can plastic contraption have the intelligence to accurately tell you how, why, and when to exercise.

[@rfrancoi]

What about skin pigmentation? I've read that this plays a role in the readings.

[@JimzAuto]

What specific sources have you read?

[@rfrancoi]

@@JimzAuto No documentation specific to it, but have seen quite a few influencers saying the same thing.

[@JimzAuto]

@@rfrancoi sounds like this topic isn’t important to you. No worries, good training to ya

[@rfrancoi]

@@JimzAuto No, not too important, but just want to make sure that the readings are accurate. Thank you.

[@DadeMatthew]

Anyone else see the duck at 6:39 ?

[@alexno007]

hrv sleep values depend on rhr as well, so if rhr is 10% higher as normal also hrv should be 10% higher to be as good as normal. how is that taken into account on garmin?

[@highseastrader4190]

If there IS a relation between RHR and HRV, then I would say that an increase in RHR should induce a decrease in HRV (?) Have you got any source for this dependance RHR-HRV?

[@jimbeam4736]

I didn´t know that there really are people that try to plan out their training around some watch metrics, lol^^ Great video but ppl should know these things if they are real people and not just ai scripts.

[@jeffsmith7617]

The duck! 🤣

[@JonSnow009]

Very good insights. But honestly, what the duck...

[@beautoxt3482]

Came for Metrics, stayed for the Duck 06:40

[@CoachParry]

🤣🤣🤣

[@ThatKerzyBoy]

Hi Coach Do you have a email or website where I can please setup a consult 🙏🏽

[@CoachParry]

You can book one here: coachparry.com/consult

[@dliedke]

Performance score should never exist. You only get a good score if you are pushing pretty hard. If it is an easy run day, it will always display a bad score. I keep it always disabled.

[@chrisbigley905]

Not true

[@jonedmonds1681]

Not true for me, have you possibly got your zones set incorrectly? Or possibly you may benefit from more zone 2 training, or look at your running form when running easy?

[@madsbp]

Yeah not true here either

[@quengmingmeow]

My Garmin has no idea how to judge my performance or VO2 max. I use it for 2 critical metrics: HR through a strap and pacing. Everything else is nearly useless, but I still love it. I do all of my zone 2 (sub LT1) work in the treadmill….Garmin hates it and penalizes me hard for it. Garmin also hates when I do trail running……a higher HR at a slower pace is of course horrible in Garmin’s book. Then if I do a road speed session of 5 miles or more at 95% VO2 max pace, all of the sudden I skyrocket into Garmin’s good graces. It’s pretty comical, and I credit this with teaching me how to not let tech or other people alter the plan that I know works and produces results. Tech is my slave, not my master.

[@madsbp]

@@quengmingmeow Dont think they calculate vo2 max for inndoor runs. Also not for runs under a certain hr treshold. Not earlier at least. My older 245 couldnt calculate hills at all so that also threw it out of whack. Dont know if the newer ones take it into account. Trails are hard to attempt to calculate that for though, so many factors that effect performance that they cant possibly know

[@lifephorce]

I hope Shona isn't suggesting Coach Parry is a Quack 😊

[@mmanzi1117]

😂

[@asmith7746]

I thought for sure the duck was going to fall off.

[@individualno48000]

interesting ... but please either talk 1.25x faster or make it a monologue so I can just speed it up without making the other guy sound weird..

[@perro0076]

I've been using HRM since the air was clean and rocks were soft. The most useful thing for me is to use as a GUIDE, NOT to plan my training around those metrics. I always compare how I'm FEELING during and specially near the END of the session vs what the HRM is telling me. More often than not i feel like superman, but my heart is high and feeeeel where my anaerobic kicks in vs lactic acid buil up vs the HRM. Over time, for the same effort, HR comes down. Ooooor you can crack it up and HR stays the same. Even better .... crank it up and only slow down to clear the lactic acid. Devil may care what the heart does. The mind doesn't get tired, only the stupid body can't keep up. The mind is the boss 😂😂😂

[@joelhooper8916]

Duck!

[@mitchatkins7402]

Lost me on HRV🤣

[@din167]

ou mouy goad houwaur youar speakoing? woeaer aoear yoaeu froeaum?

[@LisetteTupas]

Rubber duck haha

[@Asijantuntia]

Good lord that must be the most overblown and clickbaity title and thumbnail I've ever seen.

[@Photologistic]

Apple Watch is better, honestly.

[@runmyrace7241]

Sorry, but you’re wrong! The HRV for the Apple Watch is horrible and that’s the most important reading. I sold my watch ultra and bought a fenix 7. Apple is a better smartwatch but not a better sport watch

[@Thezuule1]

Don't own a Garmin. Later.