Another great post Marco! You’re absolutely right. Over time we get to know our individual system better and can use this as just one biofeedback tool to gauge how we’re responding to training and life. To be honest I have found my resting HR the most predictive of system stress but always good to see HRV in range especially when building training for an event🙏
Thanks Marco for your thoughts and very timely to me as I was slightly worried to see my rMSSD value going down in the recent weeks compared to typical values I was seeing in last couple of months. After some self reflection (which your post is helping to an extent) then in term of actionable chnges: 1/ going back to my ideal weight (I got couple of kilos back since my marathon beginning April and it may have influence things 2/ resume higher and better structured training (after finishing my marathon plan, here during Spring I'm in between and I have few B and C races - testing trail running which creates some anxiety (mainly related to the fear of injuries) 3/ keep reducing alchool intake (I did 4 weeks free before my marathon and the previous months were also lighter than the last couple). Of course I have only 6 months of HRV historical data so for example I do not know how my body reacts to seasons like change of temperature, humidity, etc. Last I would say that if I apply too many corrective/improvement actions in parallel, I do not know exactly what made a difference if I start to see my rMSSD values going up so correlation might not mean causality.
As always a comprehensive, objective and thought provoking article 👌
For me, HRV is not like buying your favourite packet of biscuits and expecting the same experience every time.
It’s a forever changing mix of ingredients that produce a variety of experiences and unlike your favourite packet of biscuits, you can affect the outcome HRV experiences by adjusting or changing the ingredients.
Hi Marco, a little off piste. Someone’s HRV had been much much lower than usual. Put it down to a new job stress. Tried Rhodelia Rosea supplements and within a week was back to normal. Would be curious if you’ve seen this before?
thank you Dan, not familiar with this. What kind of supplements? Maybe other factors as well playing a role (eg adapting to this new stressor?). Thanks!
Excellent post Marco, very thoughtful and nuanced. I have delved into HRV for 12 years and were a very early user of HRVTraining and Emwave. My rMSSD is in the low side (30-40) - maybe genetics? older (mid-50s)? female? Whichever, I have stopped worrying about the absolute number many years ago. As long as there are reasonable fluctuations/ spikes then I am happy. When the HRV is 'flatlined', it gives me pause and reinforce signals to prioritise recovery.
I have this conversation with my clients all the time - "relative to you" not "absolute numbers". Andrew Flatt is a wonderful source for all things HRV, and very generous with his feedback.
After 5 years of measuring I have a pretty good handle on my HRV ups and downs so I am more relaxed about it. Rmssd averages 50-55 instead of high 50s these days which could be due aging or upping strength work. Really appreciate your posts Marco.
Really thoughtful piece; the openness about your evolving evaluation of HRV role and use is refreshing. For me (mid 70's) HRV trend data has been helpful in taking care to moderate exercise volume vs. intensity -realize I no longer can handle certain volume levels & when my spouse's dementia has difficult periods to work on reducing that stress impact asn HRV clearly moves lower.
Your recounting of races and training (+ injuries and life stressors) makes this HRV journey more real.
Hello Marco, Really enjoyed this article and feel it is very much on target. I use my daily readings simply as a guide and I enjoy seeing the slight variations, often based on hard workouts and their subsequent rest days. For me, HRV is a wonderful way, not to get hung up on numbers, but to connect with yourself physiologically, in a deep way. My daily practice of coherence breathing is a big part of that too. Great article and appreciate your important work. Tom Dolan, Burgos, SPAIN
Another great post Marco! You’re absolutely right. Over time we get to know our individual system better and can use this as just one biofeedback tool to gauge how we’re responding to training and life. To be honest I have found my resting HR the most predictive of system stress but always good to see HRV in range especially when building training for an event🙏
Thanks Marco for your thoughts and very timely to me as I was slightly worried to see my rMSSD value going down in the recent weeks compared to typical values I was seeing in last couple of months. After some self reflection (which your post is helping to an extent) then in term of actionable chnges: 1/ going back to my ideal weight (I got couple of kilos back since my marathon beginning April and it may have influence things 2/ resume higher and better structured training (after finishing my marathon plan, here during Spring I'm in between and I have few B and C races - testing trail running which creates some anxiety (mainly related to the fear of injuries) 3/ keep reducing alchool intake (I did 4 weeks free before my marathon and the previous months were also lighter than the last couple). Of course I have only 6 months of HRV historical data so for example I do not know how my body reacts to seasons like change of temperature, humidity, etc. Last I would say that if I apply too many corrective/improvement actions in parallel, I do not know exactly what made a difference if I start to see my rMSSD values going up so correlation might not mean causality.
As always a comprehensive, objective and thought provoking article 👌
For me, HRV is not like buying your favourite packet of biscuits and expecting the same experience every time.
It’s a forever changing mix of ingredients that produce a variety of experiences and unlike your favourite packet of biscuits, you can affect the outcome HRV experiences by adjusting or changing the ingredients.
Hi Marco, a little off piste. Someone’s HRV had been much much lower than usual. Put it down to a new job stress. Tried Rhodelia Rosea supplements and within a week was back to normal. Would be curious if you’ve seen this before?
thank you Dan, not familiar with this. What kind of supplements? Maybe other factors as well playing a role (eg adapting to this new stressor?). Thanks!
Excellent post Marco, very thoughtful and nuanced. I have delved into HRV for 12 years and were a very early user of HRVTraining and Emwave. My rMSSD is in the low side (30-40) - maybe genetics? older (mid-50s)? female? Whichever, I have stopped worrying about the absolute number many years ago. As long as there are reasonable fluctuations/ spikes then I am happy. When the HRV is 'flatlined', it gives me pause and reinforce signals to prioritise recovery.
I have this conversation with my clients all the time - "relative to you" not "absolute numbers". Andrew Flatt is a wonderful source for all things HRV, and very generous with his feedback.
Thank you Estelle!
My HRV jumped an avg of 20 pts after I cut out caffeine.
thanks Carl for sharing this. Always interesting to see how different factors can affect us
Beware of the statistician.
After 5 years of measuring I have a pretty good handle on my HRV ups and downs so I am more relaxed about it. Rmssd averages 50-55 instead of high 50s these days which could be due aging or upping strength work. Really appreciate your posts Marco.
Really thoughtful piece; the openness about your evolving evaluation of HRV role and use is refreshing. For me (mid 70's) HRV trend data has been helpful in taking care to moderate exercise volume vs. intensity -realize I no longer can handle certain volume levels & when my spouse's dementia has difficult periods to work on reducing that stress impact asn HRV clearly moves lower.
Your recounting of races and training (+ injuries and life stressors) makes this HRV journey more real.
thank you Kevin, really appreciate your support and insights
Hello Marco, Really enjoyed this article and feel it is very much on target. I use my daily readings simply as a guide and I enjoy seeing the slight variations, often based on hard workouts and their subsequent rest days. For me, HRV is a wonderful way, not to get hung up on numbers, but to connect with yourself physiologically, in a deep way. My daily practice of coherence breathing is a big part of that too. Great article and appreciate your important work. Tom Dolan, Burgos, SPAIN
Thank you Tom!
Possibly but the change was pretty quick, consistent and significant https://ai.hubermanlab.com/s/v0elNZGj (obviously just an n of one in this case)