HRV-Guided Training

I have that on the the todo list. I bought a Polar H10 strap so I could play with HRV stuff, just haven’t had the time yet.

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You can share your Excel file?
In the paper they use HFPower for this cdalculation , looks like you used RMSSD ;

What’s the setup of your sleep chart?
And what other fitness charts and compare charts do you have?

HRV taken at night reflects ANS stress of the preceding day.

HRV taken in the morning (i.e. before rising, after a bathroom visit then laying down again, or after some sitting meditation) reflects the recovery state.

Forget Readiness scores. Go with the actual rMSSD values.
In HRV4Training, go to the hamburger menu then History.

Sleep is only a rolling avg of daily hours. Switched that recently to a weekly total.
I added 7d CV to the HRV chart.
I also have Weight, Bike/Run hours and Time-In-Zones (based on 3 HR zones).
Compare is simply Power vs HR per season.

I’m not using night-HRV because I don’t have the equipment. Only morning HRV using Kubios app and trying to interpret myself. I’m mostly using the information on Marco’s blog, not to copy him, but more to understand how it all works.
I have about one year of morning HRV values and it’s all in an excell file that is constantly adapted to reflect new insights.
I recently got a Coros Pace 2 watch that is doing some very basic sleep interpretation. N° hours deep and light sleep + wake time.

Why did you switch to weekly total for sleep?

“Triathlon Taren” offers a great free automated excel sheet with a rolling 7 day average which flags up if your rMSSD is below average. It was created by Dan Plews, you enter your rMSSD in manually and after 30 days your rolling average is worked out. It can be downloaded here https://mymottiv.com/hrvtraining/

I just added that!

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Is HRV collected during training (indoor ride / outdoor ride) actually useful? I see that my FIT file from my Garmin is logging the data.

Perhaps it’s useful when coupled or using it for DFa1 analysis?

For during exercise HRV data, is it charted or available for plotting? or HRV data is only available on the Fitness tab? I dont see it when I’m in the activity view even if I add a custom chart.

https://www.researchgate.net/publication/6078672_Autonomic_Recovery_after_Exercise_in_Trained_Athletes

Garmin is logging the HRV data when activated in the settings of your unit and intervals is storing it. You can get it from the csv export.
But at this moment Intervals isn’t processing that data. HRV during exercise is only meaningful for the calculation of DFA-a1. It will probably come to Intervals as @david stated. The algorithm from Fatmaxxer is open source and written in Java and can be implemented in Intervals for the post analysis of DFA-a1. This allows estimating VT1 during post-ride analysis.

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Thanks!! I was literally looking for the HRV data and couldn’t verify that it exists until I re-read this post HRV-Guided Training - #137 by david and figured out how to locate it.

I was trying to verify that my implementation of writing HRV data into the FIT file from my BreakAway app works when uploaded to Intervals. Looks like both L/R Balance and HRV is being written and is successfully being decoded by Intervals.

Yeah, I remember FatMaxxer and I had a quick look, it will likely take me a much much more deeper look to see if I can understand it and somehow plug it into the app for during-ride view. (Tho I have a Wahoo Tickr and not the H10, and it’s not so great for HRV)

Also gonna start getting garmin wellness data into intervals, i am currently just trying Jan 1 - Jan 6 but it’s been 10-15mins and doesn’t seem to have populated. Will Wait.

Here’s the new look (with band) on the HRV and RHR chart:

This is one year of data. I was having problems with stress, irregular heartbeats, high blood pressure, abnormal weight loss… and diagnosed as Hyperthyroidal in August (highlight bar). Started medication to reduce thyroid function followed by surgical intervention to remove half of the thyroid with overactive nodule. HRV normal values are almost double now and the influence on HRrest is phenomenal (instant drop of ~10beats). Feeling much better now and slowly taking up some more intense training after a year of training with “precaution” because I taught I had a heart problem.
I’m now exploring the possibilities of charting the “Recent Trend” as used in the latest version of HRV4training.

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Thanks @MedTechCD - I hope you continue to feel better!

Would you mind sharing your plot settings for your graph please?

What’s HRrust?

I’'m not so dilligent in taking daily HRV measurement (I’m using HRV4Training) and thus I have no such data to share, but my RHR did shoot up after my Booster Jab tho and I did a 10day cool-off before I restarted any activity.

I’m sure it’s meant to be HRrest, if you read the text in his post.

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Yes it’s Dutch for resting HR. I’ll share my settings later today in English setting.

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I’ve just completed my first workout using the FatMaxxer App and the Polar H10. I’m also wearing a CGM (Continued Glucose Monitoring) sensor for my diabetes.

It seems to work very well. I did try to be in the fat burning zone for most of the ride and my Glucose levels stayed level. At the end I pushed over the limit and at that point (with a bit off offset) I could see my Glucose levels sinking. Will report back after some more workouts.

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