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.

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.

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For more information on this topic, check out the following links from training peaks:
- 9 Common Misconceptions About Measuring Heart Rate Variability -

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

[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 <3

[Brandon-iuot]

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

[samueljewell]

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!

[stephenskinner]

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.

[luked]

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..???

[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

[woody]

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.

[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!

[jonathanzappala]

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

[jordywilliams]

Cant beat the old fashioned stairs test

[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

[ironmantooltime]

What's with the prono intro music? 🤔🤭

[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!

[enidginn]

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

[shamustung]

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?

[Brandon-iuot]

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

[ollyole]

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.

[ACEBOY]

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?

[orangeorphan]

I’m trying to understand HRV but every video I’ve watched rushes through the explanation. Does anyone know where I can actually get a good explanation?