How to Use HRV for Training

Learn more about HRV and how you can use it to make your training as productive as possible.

Heart Rate Variability (HRV) analysis is a way to observe the action of the parasympathetic branch of the nervous system that controls restoration and recovery. Originally used in the space program and later in elite track athletics, HRV is now a convenient and accessible way for anyone with a smartphone to check their recovery. You can then make training decisions based on objective data about how your body is coping with the combination of training and life load.

There are several good articles explaining HRV, but for the purposes of this article, it’s best described as the variation in heart rate that occurs when we breathe in and out at rest. Higher variability is better, and indicates a well-recovered, calm state, whereas persistently low values of HRV indicate chronic stress. HRV has to be measured at the same time of day to be meaningful, and measures should be compared to the individual’s baseline to show significant changes indicative of temporary imbalances. If you sync your HRV data to your TrainingPeaks Premium account, you can see these changes on your “Metric” cards in your TrainingPeaks calendar for easy, visual interpretation. See compatible devices.

Here is how to interpret your HRV data to ensure you’re fully recovered and getting the most out of your training. But first, it’s important to understand how your body responds to training.