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Great post Joel!

So, bottom line: HRV is hard to measure, not comparable between individuals and between measuring devices, correlates with many factors at once. All these are the typical features of a VERY bad KPI.

Amazing info and presentation 👏👏👏

Joel Jamieson binge watching is a thing

Very Very useful and informative video.

My HRV during the day is avg around 21 … at night it’s over 55. I’m 67, a woman and told years ago by the dr after a stress test that my stress levels were extremely low. I am assuming that is based on somewhat of a HRV score? Anyways, I have been trying to see why at night it is double what it is during the day. I sleep really well! Take my magnesium glycinate before bed. Just taking Magnesium Orotate in the mornings. The last 3 days my day time HRV has gone up to 28 avg and has hit as high as 55!!! Just reducing some stress? Although I never feel like I am under any stress. Have not changed how much caffeine I take and my exercise has not changed in the last 4 weeks either.

Great add on while reading the Ultimate MMA Conditioning

Thanks for the informative video.

Interesting approach to integrating a chest strap with your solution. However, I’m curious about the decision to require a proprietary strap. Apps like HRV4Training offer compatibility with industry-standard straps like Polar, broadening their user base. Have you considered the potential benefits of adopting a similar model to cater to a wider audience? This could enhance user convenience and potentially increase market reach.

My HRV ON my Fitbit is under 20, I workout daily and do intermittent fasting

I don’t have a bike with fixed resistance like that. I think I can do hict on an elliptical

My HRV is off the bottom of these charts. It’s always under 18😢

It is odd with me. 42 M hrv average nightly 23-25 during the day 30-35 I eat 30 or less total carbs and I workout and seeing improvements every day with only Monday Wednesday and Friday being heavy and I cannot for the life of me raise it and I've been working on it for a couple of months.

Joel Jamieson is one of maybe 3-5 well-known coaches I believe really knows what he is talking about.

I guess I can't compare my EliteHRV numbers with any other apps? My recent reading was 57 HRV, 58 HR and readiness is at 10 despite me working out every day for the last week. As you can see my HRV is not close to average according to the graph shown in this video. I should be around 74 according to the graph. The EliteHRV app may be crap, btw. I think they bought the basic app from someone and then just added meaningless tag features (you can add several sleep cycles to the same reading and the app doesn't mind). It's both information overload and underload at the same time. I guess they just want people to give them free data and it's not so much for YOUR HEALTH. I'm afraid to connect it to Strava. My fitness test according to Polar Flow is 46 which is in the 8% according to age/sex. Anyway good video explaining some of the HRV stuff for non-doctors like me. Gamifying your work-out is key!

Also, most proffesional marathon runners can still run a 100m sprint in under 12 seconds easy, wich is still pretty fast compared to the general population. They're slow compared to Bolt, but they're incredibly fast compared to pretty much anyone else.

Hi. This seems easy to apply for 1 workout. What is there is multiple workouts in a time. Do we breakdown each one to find maximum sustainable power outputs?

You're a monster Joel! Thanks

FFS too much F...king talking. Demonstrate your principles.

Thanks Joel. Best content on energy systems out there.

Thank you so much. A great and clear description of HRV roles and functions. Very instructive and useful information. I am 75 years old and I am trying to make use of HRV tracking to improve my long-term chronic inflammation problems and improve my sleep as well as my living habits. Usually, I am not wearing watches and rings at all. I think I will try to start tracking my HRV using HRV4Training.

How does the heart adapt differently with an identical 150HR on high resistance versus high cadence? Does higher resistance or higher cadence build a larger heart and stroke volume?

Which low impact bodyweight and weighted full body exercises work best for the eccentric stretching of your heart to make it larger and able to pump more blood? Do high rep strength exercises have the same aerobic steady state adaptations as long as your heart rate is 130-160?

Bought ultimate mma conditioning yesterday. I wanted to ask a question regarding hcit. Can I use hcit as a type of eustress strength training and conditioning for a full 20 min on the stimulation days (keeping loads at 65-70% of 1rm) to basically kill two birds with one stone? I train jiu jitsu 4xs per week and it’s difficult rn for recovery to get in conditioning and strength training in the same week plus rolling on bjj days.

Based on the lion example, you could boil it down to: "high HRV means your body is in a restful state, low HRV means your body is in a more stressed state." Then why do people talk about HRV showing the balance between the two? If it's balanced, your HRV will be between your low and high HRV numbers?

It is just crazy that Doctors do not get nutrition training in Medical schools. Every doctor visit should include some nutrition discussion. The majority of the population is over weight or obese leading to high blood pressure, heart disease and cancer. Schools and hospital cafeterias should be leading the way to good health by setting the example of what is a healthy meal and teaching people what to eat and why.. Every person in the hospital for heart disease should have a nutrition class before being checked out from the hospital with follow up education and training in nutrition. Medicare and Medicaid should require patient nutrition education as part of their standard of care. Nutrition information should be run on the hospital TV channel.

Great summary of HRV related themes. I use HRV training for increasing my energy. It's a daily practice. What I'm looking for is an actual app, which can measure instant HRV at the same base, like my very old Polar RS800CX does. With the H10 belt from polar it should be possible to gain realtime measurements on an app.

This is great, love all this!

Joel, thank for the great presentation. Question: How do you layer this on top off a full-on MMA or in my case boxing schedule? I box 5 days a week. 2 of those sessions are sparring and they push me to the limit. How would this S&C template work with my schedule? Thanks!

It is about Breathing all throughout. HRV is one crucial part of it especially for the mental state. OXYGEN ADVANTAGE is a functional Breath Training tailored for Athletes. Buteyko Method for Athletes. Functional Breathing, not just breathwork. It works - I did it - it is amazing! Should be basic of any training! Adjusting the training to the breathing not what we so many do - huffing along through the mouth. Ruining HRV :( Exactly what happens he talks here about.

I still come back to this. Great info.

What kind of heart monitor strap do these apps use?

Which HRV is listed in the table at 41:30? RMSSD? SDRR? I measure the RMSSD and SDRR every morning with my garmin, RMSSD is between 50 and 70 SDRR is between 80 and 140.

Caffeine and alcohol can be enemies. Caffeine maybe. Alcohol destroys any progress. My HRV is 160-190. I can drink a couple beers at night and watch HRV tank to the 120s even with 9hrs of sleep. Caffeine is more about timing. Just keep it in the morning but there is really no excuse to drink it later than 11 am or 12 noon. It really disturbs deep and REM sleep because of its long half life of 6hrs. You wouldnt drink 100mg of caffeine right before bed and expect a good nights sleep so dont have a loaded 200-300mg energy drink in the afternoon. The caffeine doesnt leave your system.

This is true gold

What if we are following a specific phase, just say general endurance or general strength? Should we still mix Aerobic and Lactic, Alactic between days?

thank you

Man I’ve been peeping this knowledge for a lil min and honestly thank you

Interesting I’ve been doing strength and conditioning for a short time now coming from a various sport background and I got to say this is interesting. Definitely am going ti give it and try in my next programme, shout out damien pezutti

Lovely series Joel!

thanks for sharing!

Your videos are so beautiful! I recommend soft background music and subtitles!

Dj! Thanks for posting!

This makes sense

3:43 power output of what? My heart? My legs? My arms?

Amazing video ! I'm very curious when comes to average population (40-60 years old) who trains 2-4 times per week What's better for health and staying fit 2-3 slow sessions of cardio per week or maybe 1 more hit style and 1 slow and steady ?

Good stuff. Thanks for sharing

Thank you. Not many people talk about this.

How much assistance do those bands offer? Those are the size i use.

Hey, tanks for the informative Presentation. I am just starting to learn all about HRV and I was wondering if there is a specific reason you did not mention Elite HRV as an app. Since man researchers seem to use this app I thought it must be quite reliabe. Cheers