HRV READINESS
GUIDE
Assess your training readiness using Heart Rate Variability (HRV). Compare your current HRV to your baseline to determine optimal workout intensity for today.
// ENTER YOUR DATA
Your morning HRV reading in milliseconds (RMSSD)
Your personal 7-day rolling average. Leave blank to use age-based estimate.
Used to estimate typical HRV range if no baseline provided
// YOUR READINESS STATUS
BASELINE HRV
50 ms
Age-based estimate
CURRENT vs BASELINE
-10%
Your HRV is within normal range. Proceed with planned training.
READINESS SCORE
TODAY'S TRAINING RECOMMENDATIONS
- >Normal training intensity appropriate
- >Listen to your body during exercise
// HRV READINESS ZONES
HRV 10%+ above baseline
Your nervous system is well-recovered and primed for performance. This is an optimal day for challenging workouts.
Recommended activities:
- - High-intensity interval training
- - Heavy strength training
- - Competition or time trials
- - Skill work requiring focus
HRV within 10% of baseline
Your recovery is balanced. Proceed with your planned training while monitoring how you feel.
Recommended activities:
- - Moderate intensity training
- - Regular strength sessions
- - Zone 2 cardio work
- - Technique practice
HRV 10%+ below baseline
Your body is under stress and needs recovery. High-intensity training today may be counterproductive.
Recommended activities:
- - Light walking or yoga
- - Mobility and stretching
- - Active recovery
- - Complete rest if needed
// HRV_SCIENCE_GUIDE
UNDERSTANDING HRV & RECOVERY
Heart Rate Variability (HRV) measures the variation in time between consecutive heartbeats. Unlike heart rate, which counts beats per minute, HRV looks at the subtle timing differences controlled by your autonomic nervous system.
WHAT HRV TELLS YOU
Higher HRV generally indicates a relaxed, recovered state where your parasympathetic (rest and digest) nervous system is dominant. Lower HRV suggests your sympathetic (fight or flight) system is active, indicating stress, fatigue, or incomplete recovery.
RMSSD EXPLAINED
RMSSD (Root Mean Square of Successive Differences) is the most common HRV metric. It measures beat-to-beat variation and is particularly sensitive to parasympathetic activity. Most consumer wearables report HRV as RMSSD in milliseconds.
TYPICAL HRV RANGES BY AGE
| AGE GROUP | TYPICAL RMSSD RANGE | NOTES |
|---|---|---|
| 18-25 | 55-105 ms | Peak HRV years |
| 26-35 | 45-90 ms | Gradual decline begins |
| 36-45 | 35-75 ms | Fitness highly influential |
| 46-55 | 25-60 ms | Individual variation increases |
| 56-65 | 20-45 ms | Lifestyle factors matter more |
| 65+ | 15-35 ms | Exercise improves HRV at any age |
FACTORS THAT AFFECT HRV
INCREASE HRV
- + Quality sleep (7-9 hours)
- + Consistent sleep schedule
- + Regular aerobic exercise
- + Meditation & breathwork
- + Good nutrition & hydration
- + Low chronic stress
DECREASE HRV
- - Poor or insufficient sleep
- - Alcohol consumption
- - High training load
- - Illness or infection
- - Psychological stress
- - Late-night eating
BEST PRACTICES FOR HRV TRACKING
- 1. Measure consistently: Same time each day, ideally within 5 minutes of waking
- 2. Same position: Lying down or sitting - pick one and stick with it
- 3. Before caffeine/food: Measure before consuming anything
- 4. Use a 7-day baseline: Your personal average is more meaningful than absolute numbers
- 5. Track trends: Week-over-week changes matter more than daily fluctuations
Disclaimer: HRV is one of many indicators of recovery and readiness. This tool provides general guidance and should not replace listening to your body or professional medical advice. If you consistently see low HRV or experience unusual symptoms, consult a healthcare provider.
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