Definition: Heart rate variability (HRV) is the physiological phenomenon of variation in the time interval heartbeats. It is measured by the variation in the beat-to-beat interval (RR interval).
Training benefit: Longitudinal measurement of heart rate variability gives insight into how your body is responding and adapting to training, alongside your own individuality and your daily life load. Thus scheduling your training load ist no longer guesswork based on experience. Daily training prescription based on HRV can result in a better performance enhancement than a traditional training periodization.
Javaloyes et al. examined the effect of heart rate training in a study with 17 well-trained cyclists. The cyclists were divided into two groups, a HRV-guided group and a traditional periodization group. After 8 training weeks the HRV-guided group improved their peak perfomance output by 5.1% and their 40 km time trial results by 7.3% whereas the traditional group did not improve significantly.
HRV training theory from Plews et al.
• The root mean squared differences of successive RR-intervals is taken (RMSSD) and transformed by taking the natural logarithm (lnRMSSD).
• A 7-day rolling average (lnRMSSD7day-roll-avg) is calculated for the purpose of training prescription.
• The 30 day baseline of lnRMSSD is calculated as mean - 0.5 x lnRMSSD.
• If the 7 day average is greater than the 30 day baseline, you can train moderate or hard. If the 7 day average is less than the 30 day baseline, you should train easy or take a day off.
App prerequisites
• If your smart watch does not receive RR-intervals from your wrist heartrate (mine does not) you need a bluetooth heartrate belt. In any case you should use a bluetooth heartrate belt for better results.
• Starting the app the first time you must grant access to sensor- and location data and file store.
App usage: Every morning when you wake up check your HRV. Put on your bluetooth heartrate belt and sit or lay down.
• Start the app and click short on the heart icon. After a few seconds your heart rate and the time interval between your heartbeats (RR-interval) should be displayed. If not restart the app. Your heart rate and RR-interval are displayed for approximately one minute. After one minute the last 7 day average is compared with the last 30 day baseline. If the 7 day average is greater than the 30 day baseline, the display turns green and you can train hard. Otherwise the display turns red and you should train easy or take a day off.
• In order to see your HRV history click long on the heart icon. Click short to step through the HRV history. Click long to delete the HRV entry currently displayed. If you do not cancel the delete timer within 5 seconds the HRV entry is deleted.
Final remark: You should start with 4 weeks of base training which serves as standardization period after which the 30 day baseline can be captured. Do not overestimate the app results within the first 30 days!
References
Plews et al.: "Heart rate variability in elite triathletes, is variation in variability the key to effective training? A comparison."
Eur J Appl Physiol. 2012
Javaloyes et al.: "Training prescription guided by heart rate variability in cycling"
International Journal of Sports Physiology and Performance 2018 Human Kinetics, Inc.
Training benefit: Longitudinal measurement of heart rate variability gives insight into how your body is responding and adapting to training, alongside your own individuality and your daily life load. Thus scheduling your training load ist no longer guesswork based on experience. Daily training prescription based on HRV can result in a better performance enhancement than a traditional training periodization.
Javaloyes et al. examined the effect of heart rate training in a study with 17 well-trained cyclists. The cyclists were divided into two groups, a HRV-guided group and a traditional periodization group. After 8 training weeks the HRV-guided group improved their peak perfomance output by 5.1% and their 40 km time trial results by 7.3% whereas the traditional group did not improve significantly.
HRV training theory from Plews et al.
• The root mean squared differences of successive RR-intervals is taken (RMSSD) and transformed by taking the natural logarithm (lnRMSSD).
• A 7-day rolling average (lnRMSSD7day-roll-avg) is calculated for the purpose of training prescription.
• The 30 day baseline of lnRMSSD is calculated as mean - 0.5 x lnRMSSD.
• If the 7 day average is greater than the 30 day baseline, you can train moderate or hard. If the 7 day average is less than the 30 day baseline, you should train easy or take a day off.
App prerequisites
• If your smart watch does not receive RR-intervals from your wrist heartrate (mine does not) you need a bluetooth heartrate belt. In any case you should use a bluetooth heartrate belt for better results.
• Starting the app the first time you must grant access to sensor- and location data and file store.
App usage: Every morning when you wake up check your HRV. Put on your bluetooth heartrate belt and sit or lay down.
• Start the app and click short on the heart icon. After a few seconds your heart rate and the time interval between your heartbeats (RR-interval) should be displayed. If not restart the app. Your heart rate and RR-interval are displayed for approximately one minute. After one minute the last 7 day average is compared with the last 30 day baseline. If the 7 day average is greater than the 30 day baseline, the display turns green and you can train hard. Otherwise the display turns red and you should train easy or take a day off.
• In order to see your HRV history click long on the heart icon. Click short to step through the HRV history. Click long to delete the HRV entry currently displayed. If you do not cancel the delete timer within 5 seconds the HRV entry is deleted.
Final remark: You should start with 4 weeks of base training which serves as standardization period after which the 30 day baseline can be captured. Do not overestimate the app results within the first 30 days!
References
Plews et al.: "Heart rate variability in elite triathletes, is variation in variability the key to effective training? A comparison."
Eur J Appl Physiol. 2012
Javaloyes et al.: "Training prescription guided by heart rate variability in cycling"
International Journal of Sports Physiology and Performance 2018 Human Kinetics, Inc.
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