Using Heart Rate Variability To Maximise Recovery | Triathlon Training Explained

This week we’re looking at Heart Rate Variability, we’ll be explaining what it is, how to use it and how it relates to recovery.
Subscribe to GTN: gtn.io/SubscribetoGTN
Check out the GTN Shop: gtn.io/cF
As athletes our main aim is to get stronger and faster. We do that with a combination of stressing the body through training then allowing it to rebuild and get stronger through recovery.
But, knowing if you’ve adequately recovered from your previous training is not always so easy. You can use things like Training Peaks training stress score, resting HR, subjective scores on how your feeling and measure your sleep to guide you and your coach as to how your body is coping with the training and general stress.
They are all useful tools but Heart Rate Variability (HRV) can give you a more accurate measurement as to the overall stress your body and mind are dealing with each day. And, most importantly give a clear indication as to whether you’re ready for the next hard session.
If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍
For more information on this topic, check out the following links from training peaks:
- Using Heart Rate Variability to Schedule the Intensity of Your Training - gtn.io/TPHRVIntensity
- 9 Common Misconceptions About Measuring Heart Rate Variability -
gtn.io/TPHRVMisconceptions
- How to use HRV Training to Identify Weaknesses - gtn.io/TPHRVWeakness
Submit your content here:
upload.globaltrinetwork.com/
If you'd like to contribute captions and video info in your language, here's the link - gtn.io/cG
Watch more on GTN...
📹 Triathlon Training Explained | Overtraining And Recovery - gtn.io/TTEOvertraining
📹 Pool Swim Stroke Vs Open Water Triathlon Stroke | How Do They Differ? - gtn.io/PoolVOpenWater
Music: Epidemic Sound
Castle To Ruin STEMS DRUMS - Martin Hall
Choir Ambience - Rannar Sillard
Heart Goes Numb STEMS DRUMS - Johan Svensson
Love For The Ocean (Tigerblood Jewel Remix) (Instrumental Version) - Martin Hall
We Were Always STEMS DRUMS - Martin Hall
Photos: © Triathlon / Getty Images
The Global Triathlon Network (GTN) is the best triathlon KZbin channel, with videos for anyone who loves triathlon: from seasoned Ironman racers to first-timers - and everyone in between.
With the help of our pro and Olympic medal winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on:
How to swim, bike, and run faster with expert knowledge
Beat your PB with record-breaking expertise
Get the best from your bike and gear with pro-know-how
In-depth, entertaining features from the heart of the sport
Chat, opinion and interact with us across the channel and on social media every week
Join us on KZbin’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete.
Welcome to the Global Triathlon Network.
Thanks to our sponsors:
Assos of Switzerland clothing: gtn.io/Assos
BMC Switzerland: gtn.io/bmc-bikes
Cervelo bikes: gtn.io/cervelo
Continental: gtn.io/continental
ENVE wheels: gtn.io/ENVE-wheels
KASK helmets: gtn.io/kask
ON Running: gtn.io/On-Running
Orca: gtn.io/Orca
Park Tool: gtn.io/parktool
Polar: gtn.io/polar
Profile Design: gtn.io/profiledesign
Quarq power meters: gtn.io/quarq
Roka: gtn.io/roka
Team Bath: gtn.io/TeamBath
Vision wheels: gtn.io/vision
Zipp wheels: gtn.io/zipp
Zwift: gtn.io/zwift
KZbin Channel - gtn.io/KZbin
Facebook - gtn.io/Facebook
Instagram - gtn.io/Instagram
Twitter - gtn.io/Twitter
Google+ - gtn.io/GooglePlus
Strava Club - gtn.io/stravaclub
GMBN Tech - gmbn.tech/subscribe
GCN Tech - gcntech.co/subscribe
EMBN - embn.me/subscribe

[@gtn]

Have you ever used HRV? Let us know in the comments below 👇

[@PivotFirearms]

Global Triathlon Network Never used one but interested. Where would someone get the finger sensor Heather was using?

[@rishidhingra319]

I've been using HRV metrics for about 6 months now.. and over 3 different devices.. 1. I'm certain about is that not all devices have the same accuracy with their sensors. The one I personally believe is very accurate is the WHOOP. this is not a plug. i'm not sponsored or paid by them. i am just an end-user who pays for their service. 2. the correlation between HRV and my training/sleep/recovery regime seems to be extremely correlated. and other factors such as lack of sleep or alcohol closely relates to how your HRV measures up. very accurate indeed. and its in sync with my own perceived stress/strain/recovery from training. 3. You guys keep talking about how a LOW HRV indicates well rested and HIGH HRV being not properly recovered. this is incorrect. HRV measures (in ms) the time between consecutive heart beats and tells you HOW WELL your sympathetic and parasympathetic NS' work in conjunction. and a HIGH HRV (longer time interval) indicates how well your body is primed to take on strain (and how well it has recovered).

[@ironmantooltime]

Tanlines! 💪

[@jack-lo7vd]

Is there any realtime HRV monitor? like the finger sensor you used in the video along with a phone app? My overnight HRV shown on fitbit is very low at around 20ms, and normal range should be over 50ms, so I am concerned to learn how to improve HRV, and hope to monitor HRV on demand in real time. Thanks for advice.

[@alicecgong]

I have relied on HRV to inform me about my recovery for so long! Not an ad..but I was so happy when Ouraring came out and it has become one of my staples! All-night HRV tracking

[@vanessabautistamira3473]

loved this video, I learned a lot!

[@MartonMerritt]

Heather, what app + finger sensor are you using here? I didn't catch anything in the vid description. Great video and thanks for the TP HRV-focused articles!

[@luked4707]

Great video and good in theory But like some other replies testing seems too inaccurate 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 18-28 (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..???

[@Brandon-iu4ot]

Outside of managing your workout, do you do any exercises to actively raise your baseline HRV ‘score’?

[@Brandon-iu4ot]

Incredibly well produced. Great script, delivery, cinematography, and audio.

[@jonathanzappala]

The coolest is how my garmin fr935 estimates lactate threshold for running with hrv.

[@smhenle]

what hrv app do you recommend and why?

[@stephenskinner5715]

I'v read else where that if the time between heart beats is the same ie, the heart beats every one second, then your not particularly healthy, but if the gap between is variable, the better the heart condition.

[@samueljewell7380]

Wow Heather’s HRV is high I listened to a podcast where the founder of elite HRV said they had very few users with baselines in the 80’s and they were all elite endurance athletes impressive!

[@gottgaame]

high is not good

[@ironmantooltime]

@@gottgaame high is good, you muppet.

[@jack-lo7vd]

Is there any realtime HRV monitor? like the finger sensor you used in the video along with a phone app? My overnight HRV shown on fitbit is very low at around 20ms, and normal range should be over 50ms, so I am concerned to learn how to improve HRV, and hope to monitor HRV on demand in real time. Thanks for advice.

[@mattktraining5738]

Hello, I have a client interested in implementing HRV into his training, he does not own a smartphone or tablet however. I'd like to help him, but cannot seem to find a device that can be used without having to download an app from the app store or Google play. Anyone know of any options I can recommend for someone like this?

[@enidginn8986]

Can you please tell me the name of the PhD who commented on your video - the introduction to him wasn't very clear. Thanks

[@trbeyond]

I’m all about data and have tried two different apps and several good quality hr strap monitors and found HRV to not be any help - too inconsistent and did not correlate with how I feel and/Or performed. There was also a recent peer reviewed study discounting the use of HRV... best indicator for me is simply my mood

[@jordywilliams]

Cant beat the old fashioned stairs test

[@miguelgutierrez5124]

whoop strap is the best!!

[@Svengalish0000]

is that a heart rate monitor connected to the phone via lightning port? where can i get it?>

[@craigmillman3421]

What was the name of the sensor and app that you used in the video? Thanks

[@MrIthlete]

Hi Craig. The app was ithlete and sensor was www.myithlete.com/product/ithlete-finger-sensor-blue/

[@woody9382000]

I mainly use HRV to find how to recover and adapt better to training, with lifestyle habits, etc. My training has little effect on it, my choice of food I eat and habits have a greater effect. Using Primal Beats with a Polar H7 my HRV is up around 100 though, 100 is definitely not the highest possible score.

[@user-nc3rc7sk9p]

If your training has little affect on your HRV, you aren't training very hard

[@jack-lo7vd]

Is there any realtime HRV monitor? like the finger sensor you used in the video along with a phone app? My overnight HRV shown on fitbit is very low at around 20ms, and normal range should be over 50ms, so I am concerned to learn how to improve HRV, and hope to monitor HRV on demand in real time. Thanks for advice.

[@nathanmusil5147]

Clever ad.

[@shamustung8488]

Is there an easier way to identify over training fatigue from your mind playing games with you when you are doing an endurance training? Does spending a significant amount to time in a higher HR zone when you really shouldn't be considered a way of identifying fatigue?

[@MrIthlete]

Your mind integrates peripheral / muscular fatigue with central / cardiovascular fatigue and it's sometimes hard to tell the difference. HRV allows you to separate those out. When you are really fatigued you simply cannot reach high HR zones.

[@ironmantooltime]

@@MrIthlete that's an excellent description of the cruminess of my brain compared to my Garmin. However, my Garmin pays almost no attention to my muscle tears and aches, so human biology: back in the game 😎

[@ironmantooltime]

The newer garmins will track your zone focus into high and low aerobic and anaerobic and tell you when your focus is wrong. If lower zone training helps to sustain longer sets of training blocks without burnout then that's a good thing.

[@thebackbloke2925]

Ive used it for a over a year practically very morning. Im thinking about discontinuing as often get readings that vary considerably with repeated measurement on the same morning i.e. do 3 repeated measurements with quite large variances in results. Think the reliability isn't in the software yet.. Any other experiences like this?

[@MrIthlete]

Some people get large variations in back to back measures, others are very consistent. The reason is not (in general) the software though. ithlete did a blog post explaining with practical example www.myithlete.com/blog-repeat-hrv-measurements/

[@thebackbloke2925]

thanks simon, interesting article

[@kierenkd]

Confused. Your video says when your HRV is high, you will not perform well? I thought high variability was more tested/ recovered and low variability was stressed?

[@MrIthlete]

Dan Plews' research showed that when elite athletes were in intensive training, their HRV tended to increase with fatigue, but this signalled subsequent good adaptation & increased performance following de-loading & taper.

[@airplanegeorge]

I wouldn't worry about your 76 hrv , mine is below 20 and I feel fine. Plus, no one seems to know weather to go by the max, the min, or the average

[@LulepeLP]

Hrv is extremely personal and comparing with other people is there pointless. It's a metric that you can only compare with yourself, similar to how everyone has a different resting hr, just far more extreme

[@barryfield9300]

Can resting heart rate taken first thing in the morning be a substitute for HRV? If your heart rate is 5-10 beats higher than normal it's probably better to rest or do very low intensity (active rest) that day.

[@MrIthlete]

Barry Field it's kind of the other way round. HRV is the more sensitive test because it looks only at parasympathetic (rest and digest) nervous activity whereas resting HR is a mix of multiple influences. By the time resting HR is elevated it's often too late - you're already in the hole. In summary HRV better for recovery, resting HR better for detecting changes in fitness (lower is better).

[@barryfield9300]

Thanks Simon.

[@ollyole4560]

I used HRV4Training for a couple of months earlier this year and I didn't find it too useful. My general conclusion was it just told me what I already knew, i.e. if i felt tired or stressed it would just back that feeling up with a number to confirm it, it didn't add anything extra.

[@markthrelfall3577]

Oliver Higbee it’s worth noting that HRV4Training does not use a sensor, therefore I would question the level of detail they can provide from your reading. I may be wrong of course. My experience was very positive with ithlete

[@ollyole4560]

In the app you can pair external sensors and I used a HR chest strap. It was a positive experience with regards to HRV confirming fatigue but it never disagreed with how my body felt and therefore I felt I didn't need it. Possibly it comes into it's own for the volume of training associated with ironmans.

[@JanosZakarias]

HRV is not just for fatigue levels. it can also signal overtraining or sickness even before you feel it yourself. granted, for most of the time, HRV just backs up what you probably know already.

[@xelionizer]

You can't use 1 days worth of HRV to determine how you should train on the day IMO. I used to use my weekly score, to gauge whether I should push it, or keep it easy. These numbers, can and will, make it harder for you to get to know your body. I was a slave to these numbers once as well but lets be honest; the best way to know whether or not to push on a given day, really comes down to how you feel and common sense!

[@DarkoFitCoach]

Not true. I ran myself into the ground training and if u asked me how i felt the answer would be fantastic. Yet i was digging a deeeep hole for myself by overtraining

[@malachicashmore7115]

So.....is a low hrv when you are recoverd......and a high one when you are not recoverd? Or the other way around?

[@MrIthlete]

Hi Malachi. Counter intuitive perhaps but high HRV is when you are recovered www.myithlete.com/what-is-hrv/

[@plummetplum]

I'm trying to get fit but exercise has always made me unwell. However I've started some 20mins light cycling and after that I felt pretty worn out but am determined to get healthier. Do you think measuring my HRV might help me diagnose an issue? Btw I've been to docs and had many blood tests and heart exercise tests and all ok. Can there be an underlying condition if HRV score is consistently bad? Thanks

[@LulepeLP]

You can't really tell if a hrv score is consistently bad, as hrv is extremely personal. Everything from 20 to over 100 can be a healthy baseline value

[@ironmantooltime]

Sounds like you are just really unfit and need to htfu.

[@clemenshirz6049]

Polar watches were once a tool to measure HRV ;)

[@ACEBOY00]

Her HRV was in the 70's and that's considered low? I thought the higher the better, with most people being at 50. Any clarification on this?

[@shaktidevii]

Relative to her baseline

[@225rip]

I use Elite app and Polar strap and range 55-65 on average. If I am below or over those numbers I do not train. Age 67 Triathlete

[@Peter-ri9ie]

Hi! Great video! I've just started checking my hrv and am trying to make sense of the numbers, av. hrv, I get. Is there any idea to compare the numbers between runners or are they completely individual? And what's considered low and high? Would be really great if you could recommend good reading or videos here on youtube. Thanks! 🙏🏻

[@225rip]

I found if you use this for a few weeks, you will develop a base line for your body. Your numbers will deviate around that base line. My line is 55-65. If I am below I am in the sympathetic mode and If I am high I am in the parasympathetic range. Either high of low is not good for a hard day of training. So far this is what works for me. I use Polar chest strap and Elite app.

[@Peter-ri9ie]

Jr cary thomas thanks! 🙏🏻

[@camiloaranguren9233]

so how do you actually measure it? I mean do you use an app? you use a device on your finger BUT which ones can couple with your phone or what????

[@MrIthlete]

Yes, you use an app (eg ithlete, HRV4Training, Elite hrv) and a finger sensor plugs into your phone (ithlete) or you can use a Bluetooth chest strap (eg Polar, Wahoo)

[@tencentbanana]

Wait. Higher HRV is supposed to be better so why are they saying high means stress and "coming back down" is good? Which is better? Higher or lower?

[@MrIthlete]

Interval Design Studio Dan Plews found in his research that HRV trended upwards during intensified training in elite athletes and back down during taper. Normally high HRV is better with small dips after individual training sessions showing when you are not fully recovered.

[@tencentbanana]

Interesting. Makes sense. Thanks :-)

[@makinenandreas]

But... What's the difference of Heart Rate (ex. 85 bpm) and HRV? Yes HRV is about the time between our pulse, but, isen't the BPM that as well...?

[@CourageToB]

bpm = how many times does the machine beat in one minute hrv = how does the time between the beats vary example: 60 bpm person 1: 1000ms, 700ms, 800ms, 1003ms,...... person 2: 900ms,900ms,920ms,910ms,..... person 2 has a lower variability but both could have 60 beats per minute makes sense?

[@ironmantooltime]

If you're well rested you can jack ur hr up no problems and slam it into your max hr then down again. hrv is same principal: higher variability (compared to your personal average) means you heart is basically jumping out of a box and eager to respond like a puppy. If its reading a low hrv compared to your trend, it basically can't be bothered to get out of bed and needs some me time. Geddit?

[@makinenandreas]

@@ironmantooltime I think I kind of geddit. Thanks

[@joe_a_photo]

What is the name of the monitor you used?

[@Viertelfranzose]

I use the Oura Ring...but unfortunately : ( dont know exactly..how i should read..how to improve...in which direction...the Numbers and the line through the night in the App..which measure the HRV through the night in Sleeptime. I know that i get never enough sleep..work make & live make it verydifficult...but what like to read & understand the Numbers of the Oura Ring App better...to get more Ideas how much some daily habits can improve the HRV or what should i do better to get better numbers in the HRV. Is someone using the Oura Ring,too?

[@LeoShoSilva]

ithlete

[@RobertGibb]

3:17 you said HRV was to high...I think you meant too low.

[@nathanaelgroe1370]

my hrv is at around 20

[@MyHolyhandgrenade]

Look at those tan line ;)

[@yousufasmal2429]

What app do you use to measure your HRV on your phone ?

[@MrIthlete]

The one used in the feature was ithlete

[@lawrenceng7626]

Where can you get a HRV monitor for your mobile phone?

[@JanosZakarias]

there are apps that can use your camera, e.g. HRV4Training.

[@kierenkd]

Also cardiomood

[@malachicashmore7115]

My garmin chest strap works

[@MrIthlete]

You can use a good brand Bluetooth chest strap but the ithlete finger sensor is convenient, has been independently validated, used in medical as well as sports research www.myithlete.com/product/ithlete-finger-sensor-blue/

[@JanosZakarias]

At last, I was waiting for this topic! I've been using HRV for the past couple of weeks and been trying to schedule my training around it. Don't know its effectiveness yet. I'll use it for the next year, let's see what comes of it! Although it's much more effective to use it with a coach who knows about it in depth, but using an app is better than not using HRV at all.

[@JanosZakarias]

STeVe PNW the linked trainingpeaks articles are a good way to begin digging deep into the topic ;-)

[@ironmantooltime]

What's with the prono intro music? 🤔🤭

[@blueshun]

I was wondering if anyone else noticed.

[@nikhoward]

Ahhh, the teddy Heather.

[@librazone]

So just take your pulse rate every morning.

[@v.e.7236]

7:20 Someone needs to get more rest/sleep. Dark circles under the eyes is not a good sign.

[@jakejakejak]

Why is this like a weird TV segment.... You can be more concise and informative in an authentic manner surely