How to use HEART RATE VARIABILITY for Triathlon Training

[@chipkolar3878]

The eliteHRV system is free and it automatically generates a baseline along with lots of other data. I use their finger sensor that generates a medical grade HRV. I would love to see Taren interview the EliteHRV folks and vice versa

[@CarlosEscorcio]

Can you make a new video about your excel file, since it seems to be changed. Thanks

[@InvestorAcademyPodca]

Good information, thanks. I did read that the optical sensors, which would include the phone camera, are not accurate for HRV as they send average values as opposed to actual values for each heartbeat. I have just started HRV measurements and noticed the high variability not connected to work or rest (measurements a few minutes apart are significantly different - even breath patterns alters readings). I believe there is potential here and the 7-day average does smooth that out, but we're not where we need to be yet. That said, it is a tool and the data is more beneficial than no data, I just need to remind myself not to freak out from single day readings that are high or low.

[@harrierford2925]

Thank you i listen to podcast and total misunderstood the method for implamenting this.great explanation and thanks for spreadsheet. your hardwork on the downloads are much appreciated.

[@PapuChi001]

it would help a lot if you add to the HRV an exertion questionnaire and keep it as a diary, hence you could check the level of strength or weakness pending on the HRV and type of training, hence you could be able to see when are you getting into be overtraining

[@matthatson]

HRV is just as useful for general life as it is for training. I use it extensively with busy professionals to help them keep performing under pressure without burning out.

[@danielvavrecka5132]

Hi Taren. Great channel and spreadsheet! Any chance (if you haven't already done so) that you could share a link to the HRV research you shared in the video - would like to take a deeper dive. Thanks.

[@oluf9056]

Thanks for the spreadsheet. I had issues because it starts with the Today function. It worked better by setting a fixed date with the date function. Also HRV4Training uses the rMSSD standard (which you can see) and convert it into their recovery number. You could feasibly use the rMSSD standard across platforms.

[@beshtya]

I have the same problem. Not realy the excel expert. Can you tell me how to fix this?

[@EricGlenn]

Thanks for starting these out with a laugh. Great info. So excited to use this. Finally i have a way to make resting decisions! I've started doing the HR training... Thanks for this. Question: how do i use HR training zones in swimming? Thanks.

[@hebrews11vs5]

This sounds really neat Taren. I like to back off on workouts or smash myself depending on how I 'feel'. So i am already keen on the concept but now it seems like this may be a way to quantify what I am 'feel'ing. So I will try this out. Thanks Taren!

[@IronWill]

Sounds like a great idea.. I'll give this a go - hopefully I can keep up filling this out every day and better figure out how efficiently I'm training!

[@nichgraham]

Thanks for the explanations

[@bikeon143]

I wish that I could get the spreadsheet but since this video was uploaded 3 years ago, I'm not holding my breath. What I am questioning is why a 30 day average, why not just stick with the 7 day average, that seems to give you more current (right now) tiredness levels. Also, I wish there were more information on the correlation of age and HRV. It is well documented that HRV goes down with advanced age. The best I can find is that for my age, the HRV normal is 25-45, well below your red highlighted numbers where you might ease off, while I'm still in my 'normal zone'.

[@mister_ray]

Health App on iPhone used with Apple Watch gives a nice graph of HRV.

[@thomwood6857]

Loved this. Just what I have been looking for. Thanks 👍🏻🤩

[@luked4707]

Great video and great in theory, but in practice doesn’t seem to be accurate or consistent enough to be useful. Question around actually taking the HRV measurement. I’m using a Garmin for the last month which advises to take reading standing up, although different resources say to take it sitting. I have tried lying in bed, sitting on bed and standing all immediately after one another (and in reverse order). I get very different readings: lying = very low Garmin HRV Stress 1-3 (high HRV); sitting = low stress 22 (moderate HRV); standing = moderate to high stress 30-54 (low HRV). If I use the standing readings I’m always too stressed to do a workout, so a bit confused as what’s best to do..???

[@lucauau]

Great indicator to keep an eye on.. but what about the other factors like muscle soreness or muscle fatigue? :-(

[@dazamad]

Wish I could use variability HR. I got tested and the few atrial ectopic beats means I get an error in my readings. It just doesnt work on myself. Like the video. Merry xmas

[@MaartenAnna]

Great explanation, really interesting stuff Taren. Just starting to train for my first, of hopefully 4, sprint triathlon. What are ‘normal’ numbers for a slightly overweight 43 year old. I think I’ll keep this in conjunction with my training peaks schedule & decide rather to ‘smash it’, or ‘recover’ on each workout.

[@gehnertjean-christophe5.0.78]

Hello, Taren, How far do you enter your hrv trackin reading, recovery points, heart rate? My recovery points are indicated like 8.6 or 8.4, etc.... thank you for your answer Jean-Christophe

[@danielbyrne6214]

Thanks for the great video, I was recording HRV but didn't understand its true significance, thanks to you I have a better understanding of the concept. I downloaded your Spreadsheet and have started filling in my HRV, now that I have started to record my HRV again. I have a problem with the spreadsheet, the start date in column 1, box A2 keeps changing to the current date. So even though I started filling in my HRV 5 days ago the earliest date is now Boxing Day (Dec26th), I’m guessing because the formula for the box is “today”. How to stop all the dates changing? Thanks

[@hopesteadplanting8468]

Is there a correlation between decreasing resting heart rate and increasing heart rate variability? Does one indicate the other? This concept is very interesting to me. Workout recovery has always been a signficant limiting factor in my trainig builds. Exciting to look into this.

[@888jucu]

Im no expert but used to track my resting heart rate every day 25+ years ago when I was racing and basically a lower resting heart rate over time was an indication of improved fitness. Even when measuring heart rate with my fingers over my pulse on my wrist I could tell that when I was well rested the HR was slow and rather irregular but if I had a heavy training day or race the day before my heart rate was elevated and more steady, just as Dan was describing in the earlier part of this video. So in short resting heart rate is indicative of your current relative fitness and the variability is a measure of the current stress/fatigue in your system with a lower variability meaning more stress/fatigue

[@GuitaristTech]

Connect IQ has a test hrv app for garmin devices. I wish I know what that reading is exactly. Minimum HR? Average HR? The app provides min HR, RRSD, SDRR, pnn50 and pnn20. And some graphs.

[@chrono8233]

My HRV is always in the normal range 70-75, even after 3 hour workouts and lack of sleep. Maybe I will start comparing weekly averages instead to see if I can see any changes.

[@uncommonman40]

Hi Taren, the spreadsheet I downloaded from your website is somehow different to the one in your video. It doesn't seem to turn red when numbers drop significantly. How to know if I should take a day off or not apart from what I feel like? haha Cheers

[@joeyrogo]

Where can I find the study? Also is it a 30 day average or rolling 30 day average that was used?

[@mariolo20101]

I have the same problem as Daniel Byrne (see below). But there was no answer yet. Is it supposed that the first day is always "Today"? So I lose my data of the previous days, don't I? Somehow it doesn't make sense.

[@shawntwing3602]

What’s a better method, aerobic low heart rate training like Mark Allen promotes or this HRV? To many ways to train now days. Love your vids Taren.

[@trbeyond]

The better method is the one that works with your lifestyle and allows you to get faster! No reason you can merge a Mark Allen approach and also use HRV to monitor progress

[@xGshikamaru]

If you want to make breakthrough consistency is key anyway. The important thing with HRV is determining if you're rested enough to get benefits from your next workout or if you should skip it. Even a low intensity workout can be too taxing for you if what you need is rest. The principle behind HRV is that you might feel great while you're on the edge of overtraining. Think of it like a canary in a coal mine.

[@shawntwing3602]

Thanks for your input guys.

[@andypcguy1]

Cool info. Will give this a try.

[@jared7586]

andrew michaud I’m heading mt

[@marcinrucinski]

I just looked at my POLAR VANTAGE watch. I think it is using similar thing . It tells me in the morning if I better have day off ... It shows HRV DETAILS I didn't know how it works now I know... NIGHTLY RECHARGE

[@Morris91Music]

Why not use a 30day rolling average than re-calculate every 30 days?

[@jared7586]

Well explained thx !!!!

[@bri-tri]

If you are using HRV4Training, this is already done for you in the app. Also you can export your readings from HRV4T so you don’t re-enter this information.

[@ko6128]

Isn’t a heart rate that isn’t regular called AFiB which is really bad?

[@sabra31]

The link for the spreadsheet is a screen shot , not the actual spreadsheet. Do you have the actual spreadsheet?

[@sabra31]

Also do you have the link for the article ?

[@DennisBishop]

Go to triathlontaren.com/hrvtraining/ and it should prompt you to enter your email address. It will email you a link to the actual working spreadsheet.

[@TheTriOwl]

some how my spreadsheet is all messed up

[@stefanweilhartner4415]

if i am right, then the heart rate changes dependent of breathing in or out. the faster it can change the better the fitness

[@mohamedsharif9736]

Why not just use the results given from hrv4training?

[@NoxiousNoodles]

Is this a repost?

[@bb3xhrhj]

Yes.

[@carlosamadorl]

Why if I run is impossible to keep my HR low? Let s say my 100% is 180bpm... if i need to keep it 140bpm I need to walk. If I just jog slow it goes at least 160bpm

[@goodyoutuber6913]

Same, i think thats mostly normal

[@shakubob]

That’s funny dude, you said no words over 4 syllables and immediately say ‘variability’ and a few other 5 syllablers. 😂

[@marcodossantos3200]

Anyone here has tried the WHOOP?

[@DC-307]

How do you have so much time to do all this stuff! Haha

[@ryangelston2514]

First