HRV-Guided Training

Just listened to above podcast ,question answered and is this the start of the HRV wars? :grin:

1 Like

The jury appears to be still out on the matter.

2 Likes

I wouldnā€™t train with alpha values, not everyone has thresholds at 0.75 or 0.5. In running there is a problem and that is that due to impact, alpha decreases more than normal. Our group is currently working on personal thresholds and as soon as we have something we will publish it.

6 Likes

Thanks for this clear statement!

1 Like

Most of the time I have an issue with alpha dropping at the start of a run is when I start running after my 5 minute walk warm up.

When I walk my dog briskly for about 20 minutes beforehand then go straight into my run thereā€™s is never any issue with alpha dropping.

Surely itā€™s simply not warming up adequately which causes the drop.As you know the first few steps of a run are quite stressful especially starting from cold

I see similar behaviour during indoor rides. To the point that I ignore the first 15-20min of dfa-a1. Itā€™s not just dropping, a1 is unstable while the number of artefacts is low or non-existant.
Havenā€™t used dfa for running yet.

2 Likes

When you start training, the generation of catecholamines (adrenaline and noradrenaline) begins, it is possible that alpha may be affected, until everything is regulated again and alpha returns to higher values.

2 Likes

If alpha starts to deplete immediately, it could be autonomic nervous system fatigue (if it recovers again there would be no problem). The most important thing to know about alpha is how it works with us and based on its physiology to see what happens.

3 Likes

Iā€™m not sure alpha-1 drops in running due to impact .This morning in a 90 minute run after about 40mins I was struggling to get alpha below 1.5 although it was close to 85% max it felt comfortably hard.
Luckily it dropped almost instantly with about 20 mins to go which meant an easy jog home .This only happens every 10 days or so or when I wake up with 100% in Garminā€™s body battery.

As always I know itā€™ll be an easy jog just above 1 tomorrow .Weirdly since Iā€™ve been blindly following fatmaxxer my ratio is ~85/15 easy/hard

May be a very odd coincidence, but this app has completely messed with my H10 sensor. Wahoo Bolt, and various apps can almost no longer connect (like they may connect 1% of the time). Even Polar Flow doesnā€™t work right now anymore. Flow when I downloaded it the first time actually worked, then to test, I opened Fatmaxxer app again and now Flow no longer can connect.

Ok the Wahoo may have been a battery issue, I put in another one that I saw quickly had 50% (the previous one had 10%, I mean should still work but ok) but with the new battery the Wahoo sees it immediately. But there it is connected via Ant+, all the apps are via bluetooth, and that really seems to be f***ed.

Most times I have issues with Bluetooth connections it tends to be that the sensor is ā€œhanging onā€ to the thing it was last connected to is it can only connect with one thing at once ( Unless you have toggled Dual Bluetooth for your H10 in the Polar flow App. Make sure you have completely disconnected the HR strap from Fatmaxxer. I sometimes disable BT on my phone or even switch it off to make sure. The Fatmaxxer App should be shut down on your phone as well. Belts and Braces! Good luck

So this made it so that at least the FatMaxxer app connects with the strap again. Polar Flow and Wahoo Fitness app cannot. Although I never use them anyway. The good thing about Fatmaxxer is, it tells you the charge of the battery. So I now know I have one with 10% one with 50% and one with 100% :smiley:

Also the Wahoo Bolt and the app align very well, though they change a few tenths of a second apart.

Edit: Seems to have worked, the FM app and Wahoo app both work now. Polar Flow still doesnā€™t but I only installed that to see if I can get it to work lol. Thanks for the tip, I think turning off the bluetooth and unpairing entirely and doing it fresh helped together with closing the apps properly.

1 Like

H10 has 2 BLE channels if configured to enabled in Flow.
You can connect only 2. An app counts as one channel, so you canā€™t connect 2 apps and your Bolt all in BLE. Kill Fatmaxxer on your phone and you should be able to connect Flow.
If you need more then 2, you will need ANT+ for at least one.

1 Like

Wahoo Bolt is on ANT+

I did kill FatMaxxer and Wahoo Fitness on phone, Flow still says device not active. But I have tried several times now switching from Wahoo Fitness to FM, entirely shutting the apps, and this worked for those two apps, so something is bugged with Flow. But I am not too bothered, FM shows battery status as well actually, I would only ever use Bolt + FM at the same time.

Everything you say points to a H10 that is in single BLE configuration. BTW, H10 comes default with only one BLE channel enabled.
Use Polar Flow or Polar Beat to update firmware if applicable and enable the 2 BLE channels.
Easiest way to do this:
Shutdown anything that could connect BLE and restart your phone. Then open Flow and make sure it has Location services enabled (BLE on Android needs Location services). Click on the menu icon top left and choose start. Flow should detect and connect your H10. Then click on the settings icon left of the Start button and again on the settings icon under your detected H10.
There are 4 settings:

  • Visibility
  • GymLink
  • ANT+
  • 2 BLE devices.

Enable them all and test if you can now connect 2 different apps/devices in BLE.
And regarding battery status: replace battery when it falls under 50%, because from there on, battery drops really quickly. You donā€™t want to loose workout dta, do you?

3 Likes

Yeah the H10 is a battery hog ! I jumped to H10 from an H9 and there was a marked difference in the frequency with which I was replacing those 2025 coin batteries in H10!

Do yo disconnected the sensor from the strap when you are not using it?

Interesting, not really. Its use and then toss away into my drawer. I never saw a specific instruction like that in the H10 manual. How much does it improve battery?

Dramatically. About a year iso 3 months in my use case.

2 Likes

I remember reading in the instructions that it continues to transmit something ( obviously not HR) if you donā€™t discontect it after use. I do every time and the first battery has lasted over a year and been used virtually daily. Approx 15 hrs per week.

2 Likes