Anyone Using HRV? (Heart Rate Variability) - Training - TrainerRoad

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Training Raythebike March 3, 2019, 8:19pm 141 Does anyone use the Polar Orthostatic test that is available on the M460 cycling computer and the new Vantage range. I use the recovery status on the Training diary to keep a balanced intensity and monitor the monring after a particulary hard day. The Orthostatic tests gives both resting and standing heart rates and HRV figures and a general recovered/not recovered status. Also Polar Flow software is free of charge and very good in my opinion. ExpertOrBust March 4, 2019, 12:26am 142

I’m at the brink of dropping using HRV4T after few weeks. I have to say it measures something, but not my readiness for sure. Just a day before yesterday I’ve done a workout of IF 1.06 feeling quite well beaten next morning and HRV4T score (measured twice) was the highest ever measured meaning I am super ready to move mountains. Anyway, I took a complete day off and today it measured lower after the rest day. I feel good today actually. It makes no sense to me.

Hi @nordic, I often also have a next day spike after a hard workout and especially after a race effort. My drop off is usually the day after. I interpret this as my body is kicked into recovery mode even though the HRV interpretation could be that you are ready to rock. I have also had really low morning readings and by the time the afternoon rolls around I’m ready to crush a VO2 ride.The benefit of HRV comes after using over time and paying attention to how you respond to workouts and how the HRV and morning HR corresponds. I’ve used HRT4Training for years and it helps me make changes in my training. For example, my HRV has been tracking nicely with my increase in fitness since I restarted my training after letting my average daily TSS drop to about 12/day back at the end of Oct 2018. Also when there have been jumps in fitness my morning HR has dropped as my average HRV has gone up. So on Thursday when I had a two hour endurance ride planned but my HRV was on the lower side , a bit in the yellow and my HR was up relative the past week, I cut the ride to a much shorter and easier one. I bounced back and on Saturday had a good ramp test with a +8% bump in my FTP. It takes time but you can use it as another data stream to help make better choices about your training.Cheers.2 Likes oopfoo March 4, 2019, 12:45am 143 I’m using the QS from Emfit as well. It’s hard finding direct correlations with training stress, other than simply “how I feel.” Still, it DOES make me take stock of the training load and consider when I should back off. Have been working up a statistical model of HRV correlations, and hope to have something together soon.2 Likes abalakov March 4, 2019, 10:47am 144

I’m using the QS from Emfit as well. It’s hard finding direct correlations with training stress, other than simply “how I feel.”

Here is a 180days view and 7 days view (recovery week).I have annotated it and it makes sense over a longer period for me. Vacation always boosts HRV. You see nicely the increase of HRV over the last weeks where I feel that I can much better cope with the weekly training stress - allowing me to concentrate on quality and not purely quantity of training.

HRV%20180%20days1280×620 64.1 KBYou see for lower training stress days I observe a good recovery over night with morning values higher than evening evening values (green arrows). For days with high training load I see morning HRV values not much higher than evening values or even below.

HRV%207%20days780×386 28.1 KBThe individual values give less of an insight than the trends and the longer term averages.3 Likes hugo1 March 8, 2019, 5:05pm 145 Does anyone have any insight regarding the correlation between HRV and blood pressure? From my googling, high HRV is highly correlated to a healthy blood pressure.1 Like Psychopasta March 12, 2019, 2:37pm 146

HRV%20versus%20Speed776×800 75 KB It looks to me like there are four turning points in this graph, so he’s fitting a fifth order polynomial to this scatter data? Sounds like wishful thinking to me.1 Like svf March 13, 2019, 7:05am 147 Does anyone successfully use a Wahoo Tickr X with HRV4T? According to EliteHRV the Tickr is R-R (via BT) accurate so I assume the Tickr X is as well.When I use it with HRV4T the HR is all over the place and HRV4T reports bad signal quality 90% of the time… I already changed the battery and the strap (not the sensor) but the problem still exists.Would be great to know if the Tickr X should work in theory and my sensor is dying - sometimes i think so as I have to change the battery more often (but this maybe just subjective…)1 Like neilw March 13, 2019, 8:38am 148 Yes been using ithlete for 4 years with polar then wahoo tickr. Seems to accurately reflect my training loads, daily stress, illness. Few articles on it online & podcast on training peaks coachcast.I researched hrv on Google scholar using peer review so much scientific evidence for it as good measure.Taking hrv at same time of day (best first thing am) , in same position, with regular steady breathing & good heart rate monitor not watch seems to give vest results.For cost of phone app & decent heart monitor (which most readers will already own). I would try it out.It also think would be great to link trainer road tss & data gathering to hrv metric as this gives actual body measurements of current stress on body.Ideal would be AI based on trainer road plans, tss & hrv taking daily measure & adjusting trainer road plan & calendar to suit.Neil1 Like d_diston March 13, 2019, 10:24am 149 AI is the next logical step.I’m tempted to abandon the set plan structure (i.e., hard workouts on Tue/Thurs etc.) and simply complete the workouts according to their order in the plan and daily HRV (so if I’m recovered, a hard session will be done irrespective of schedule). The old calendar would have been perfect for this approach.Would be interested in hearing if anyone else has taken this approach (I saw the recent paper detailing HRV and training schedules and this has influenced my thinking). oggie41 March 13, 2019, 10:47am 150

Does anyone successfully use a Wahoo Tickr X with HRV4T? According to EliteHRV the Tickr is R-R (via BT) accurate so I assume the Tickr X is as well.

You’d be best contacting Marco @ HRV4T to ask him. He’s usually really quick to respond to this kind of question:ContactWe are an independent and passionate team, based in Amsterdam. We are grateful to be supported by a growing community of sport enthusiasts and elite athletes, including coaches & athletes in the NBA,... svf March 13, 2019, 1:15pm 151

You’d be best contacting Marco @ HRV4T to ask him. He’s usually really quick to respond to this kind of question:

Thanks for the hint. I contacted him and he responded very fast, but does not have experience with the TickrX. I submitted a ticket with Wahoo Support - maybe they will shed some light on this - I’ll report back in case they do. cyclhist March 13, 2019, 1:20pm 152

When I use it with HRV4T the HR is all over the place and HRV4T reports bad signal quality 90% of the time… I already changed the battery and the strap (not the sensor) but the problem still exists.

So this is my experience also. I’ve started to doubt my heart. I can’t get consistent readings with the Apple Watch breathe app (it occasionally just doesn’t record HRV), the HRV4Training camera reading method (I just can’t get a finger position that consistently reports optimal signal quality), and my Wahoo Tickr (granted, not the X) often reports poor signal quality and even if it reports optimal signal quality there are plenty of moments where my resting HR is suddenly at 164 or something nonsensical like that. I am pretty sure that is not correct.

My question is this: do you get good readings with Elite HRV and your sensor? oggie41 March 13, 2019, 1:27pm 153

I contacted him and he responded very fast, but does not have experience with the TickrX.

If you need to buy a new HR strap I’d definitely recommend the Polar H10 (recommended to me by Marco). svf March 13, 2019, 6:20pm 154

My question is this: do you get good readings with Elite HRV and your sensor?

I haven’t used EliteHRV for a while, but AFAIR my HR was at least stable - measurement quality was not reported if I recall correctly.I’ve got a response from Wahoo Support saying that:

The sampling rate on every Tickr model does allow for RR tracking, but you will need to use an app with software capable of pulling that data.

Which is somewhat different than a post in the garmin forum stating that only the Tickr is R-R accurate and not the TickrX.So for you owning the Tickr this should work (in theory). I’m currently looking on getting my hands on another Tickr(X) to see what happens.1 Like neilw March 13, 2019, 8:00pm 155 Yes. I have been trying to do that mainly by giving myself an extra day or so to recover. Generally this year I have been following a low volume plans which allows me to add an extra day so of rides if personal time & HRV are ok. Useful as I also like to ride outside as well as on the turbo

I have noticed that an extra day of rest and an early night with no alcohol really pops my HRV back up and allows me to do that next hard workout.2 Likes PhilippePhlop March 13, 2019, 8:13pm 156 So i’ve been doing HRV for the past week or 2, after getting my baseline it was definitely a lot better at not always sticking me in the yellow lol.Helps me replace say, a hard cycling workout by a recovery swim as an example… i was getting tired of relying on my rhr which has been higher by 5 to 10 bpm since i started my training plan. Only if i take a 3-day rest does my rhr drop back to previous values i’d recorded last year.So i usually will do a 1-min reading before bed and the morning readiness one (2-min) on ELITE HRV using my Tickr strap. I keep some salty water near my bed to get the ‘signal’ right away and it works great. Also from what i understand it only really works well for RR while on bluetooth (as my Galaxy S8 has Ant+ so it could’ve been an option). dhaines83 March 14, 2019, 11:55am 157 Elite HRV has all of those numbers Just not colour coding for each BigOlBar March 14, 2019, 2:43pm 158 Yep.I am currently doing a study of:Welltory HRV+ Elite HRV HRV4TrainingAll using Wahoo Chest Strap.I am not giving them any additional input other than heart rate to see how they all compare (for now) to establish a baseline.I am also doing this with AutoSleep, but that uses the Apple Watch, which is not as accurate, but since I am already wearing it for my sleep assessments, I thought I would include it as well.2 Likes hmaceachran March 14, 2019, 3:32pm 159 Are either of the 2 free? oggie41 March 14, 2019, 3:52pm 160 Elite HRV is free; I believe you need to use a HR strap with it though:Elite HRV: Wellness & FitnessAccurate Heart Rate Variability (HRV) for fitness, wellness, and cognitio...HRV4T costs £9.99, but has the functionality to use the camera on your phone (this is supposed to work well if you’ve got a higher spec phone):HRV4TrainingHRV4Training helps you optimize goals and improve performance. No sensors neede...I’ve not used Elite HRV, so personally can’t compare the two. I’ve been impressed with HRV4T though.← previous pagenext page → Related topics