[Book] Heart Rate Variability: Science and Strategies for Peak Performance
It's out!
Excited to announce that our book is out and available for purchase from Human Kinetics’ website, here.
Table of Contents
Foreword
Introduction. Why This Book? Starting the Journey With HRV
What Are Our Stories With HRV?
Why Is HRV Important?
How Can This Book Help You?
Final Thoughts to Kick-Start Your HRV Reading JourneyPart I. The Science Behind HRV
Chapter 1. Physiology Foundations
Understanding the Physiological Foundations of HRV
What Is the Difference Between Heart Rate and HRV?
The Physiology of HRV
HRV Indices
Vagally Mediated HRV
Cardiac Vagal Activity and Vagal Tank Theory
The Implications of Vagal Tank Theory
Myths About HRV: Separating Fact From Fiction When Interpreting HRV
Interpreting Indices of Non–Vagally Mediated HRV
The Role of Context in HRV InterpretationChapter 2. Global Factors That Influence HRV
Population-Level Analyses: Understanding Individual Differences
Individual-Level Analyses: How Data Change Over Time
Environmental StressorsChapter 3. Impact of Sleep, Nutrition, and Hydration on HRV
Sleep and HRV
Nutrition and HRV
Hydration and HRVPart II. Measurement and Interpretation of HRV
Chapter 4. HRV Monitoring and Tracking Tools
Common Methods and Devices for Measuring HRV
HRV Versus Pulse Rate Variability
Know Your Application: ECG Versus Photoplethysmography Versus Ballistocardiography
Protocols and Best Practices: How to Accurately Measure HRV
When to Measure HRV
Body Position: Should You Measure Lying Down, Sitting, or Standing?
Frequency of HRV Measurements
Duration of HRV Measurements
Chest Straps, Wristbands, Finger Sensors, and Phones: What Can You Use?
The Impact of Breathing on Data Collection
Artifacts in HRV Data: Movement, Ectopic Beats, and Arrhythmias
Learn to Ask the Right QuestionsChapter 5. Interpreting HRV Data
Acute Response to Training Stress and HRV
Understanding Meaningful Changes in HRV Indices: The Normal Range
Identifying Changes in HRV and What They Mean for Your Health and Fitness
Heart Rate and HRV Saturation
Physiological Adaptations to TrainingPart III. Applications of HRV Monitoring
Chapter 6. Using HRV to Guide Individualized Training
Autonomic Regulation and Trainability: What HRV Can Tell Us
The Beginnings of HRV-Guided Training
State of the Art in HRV-Guided Training: The Big(ger) Picture
The Future of Individualized Training: A Combined Approach?
Expected Outcomes of HRV-Guided Training
Beyond Baseline AssessmentsChapter 7. Applying HRV in Team Settings
Devices for Monitoring HRV in Team Sports
The Basics of HRV in Team Sports
Challenges of Monitoring HRV in Team SportsChapter 8. Injury Prevention and Acute Recovery
Using HRV Monitoring to Detect Early Signs of Overtraining and Injury
HRV-Guided Training for Injury Prevention
HRV-Guided Training for Injury Rehabilitation
HRV for the Management of Brain Injuries and ConcussionsChapter 9. Health, Disease Prevention, and Longevity
The Role of Autonomic Function in Health and Disease
HRV and Fundamental Health Mechanisms
The Role of HRV in Disease Prevention and Management
Improving Health Outcomes With HRV MonitoringPart IV. The Brain’s Impact on HRV
Chapter 10. HRV and Cognitive Function
HRV, Mental Performance, and Function
Brain Structure and HRV
The Prefrontal Cortex, Executive Function, and HRV
Measuring HRV for Cognitive Performance
Physical Activity and HRV
HRV and Mental Fatigue
Collecting HRV Data to Manage Mental Fatigue and Improve Cognitive Functioning
Strategies for Overcoming Mental Fatigue and Improving Executive PerformanceChapter 11. Managing Psychological Stress
Understanding Psychological Stress
Strategies for Using HRV to Manage Psychological Stress
Burnout and HRV
Challenges and Limitations of Monitoring HRV to Manage Psychological StressChapter 12. HRV and Mental Training
Psychological Skills: The Foundations
Breathing Techniques
Mind–Body Relaxation
The Low HRV Autopilot
Inspirational Techniques
Self-Reflection
Connection Matters: The Power of Social Support for HRVPart V. Maximizing Daily HRV Monitoring for Athletic Performance
Chapter 13. Your Daily HRV Routine
The Ease of Capturing HRV Data
What Could Your HRV Day Look Like?
HRV Analysis Before and After Exercise
What About Continuous HRV Monitoring?Chapter 14. A 30-Day HRV Training Plan
Why Complete an HRV Challenge?
Your HRV-Supporting Morning Routine
Your HRV-Supporting Evening Routine
Building Blocks for HRV Awareness and Improvement
The 30-Day HRV Challenge
What to Do After the 30-Day HRV ChallengeEpilogue. Your HRV Journey Is Just Starting
Summary of Key Takeaways
Personal Growth and Continuous Learning
Start Simple and Build a Solid Foundation
HRV for Athletic Training and Performance
Interpreting Data and Making Training Decisions
Overview of HRV Applications Across Sports
Sharing Your HRV Journey
Backstory
Here is a bit of the backstory on how this unfolded over the past seven years ☺️
Back in 2019, Dan and I started discussing the idea of writing a book on HRV. At the time, there was nothing on the market that offered a truly modern and practical perspective. We began writing and drafted several chapters before and during the pandemic, but eventually lost momentum.
In October 2022, I met Sylvain at the Italian Olympic Committee, where we delivered a workshop on HRV together. We put together a decent show, and afterward, he asked if I would be interested in writing a book. I discussed it with Dan, and we decided to join forces. We also involved Emma, who had previously worked with Sylvain and brought invaluable expertise, especially in HRV and cognitive performance. Cooperation over competition.
This time, Sylvain’s incredible energy set the pace. He helped us find an editor we immediately connected with: Human Kinetics. We signed our agreement in 2023, and from that point on, we spent more than two years writing, revising, and iterating with our editors.
All of us contributed to every chapter. We learned from each other and gradually shaped what we can now confidently call our HRV book, reflecting decades of combined experience in the field. It has been a long journey, and I am truly grateful to my coauthors for making the process genuinely enjoyable and intellectually stimulating.
Our goal has always been to stay between hype and skepticism, so that people can truly benefit from this tool by understanding both the potential and limitations of HRV analysis.
Well, that’s all.
I hope you will enjoy the book!
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Marco holds a PhD cum laude in applied machine learning, a M.Sc. cum laude in computer science engineering, and a M.Sc. cum laude in human movement sciences and high-performance coaching. He is a certified ultrarunning coach.
Marco has published more than 50 papers and patents at the intersection between physiology, health, technology, and human performance.
He is co-founder of HRV4Training, endurance coach at Destination Unknown, advisor at Oura, guest lecturer at VU Amsterdam, and editor for IEEE Pervasive Computing Magazine. He loves running.
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Hello, will the book be translated in German and (or) French?
Awesome. Can’t wait. I pre-ordered this a while ago.
I just started analyzing my HRV (RHR) data my watch collected over the last year. Fascinating stuff.