Heart Rate Variability Training
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- čas přidán 26. 08. 2024
- I, the Running Otaku, will explain Heart Rate Variability (HRV) and how it can improve your training. I'm in the middle of a half marathon training cycle and HRV has proven to be a useful statistic to help me decide when to push my hard workouts or when to back off.
It turns out that physiological or emotional stress will lower your HRV...and a low HRV is bad. On the flip side, your HRV will begin to rise after easy days or if you can find ways to alleviate your emotional stress.
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The breakdown and charting of your workouts is very helpful, best explanation of high vs low hrv. Really helped me understand how to go forward with using hrv tracking pre workout. Thanks!!!
very clear explanation...something that I was looking for
Glad I could be of service!
Thanks for the great video. I've been looking into HRV and found a lot of useless videos, but your video actually makes a lot of sense, uses proper terminology and even shows some data. Compared to most HRV videos out there, this one is just amazing. But then again, most of those videos are quite abysmal, as far as facts and repeatable research is concerned. Anyway, keep up the good work!
Thanks for the kind words. My dad was a Cardiologist for 49 years....maybe a tiny bit of his expertise rubbed off on me. 🤔
So very nice to see another video from you as they are always so informative.
Thanks, it’s been a while, huh?
Its amazing how you could extract all that information and help yourself. Such a scientific vision you got. But what happened with your optimum plan? are you satisfied now?
Great Vid Ian! This does put into context how sometimes we feel “drained” by some workouts and not so much by others. I’m going to have to track my own HRV like what you did and see if this will help me optimize my training.
Fantastic! I’m glad you liked the video.
Thank you for that. Exactly the information I was looking for. Garmin requires me to stand up, so my morning routine while waiting for my coffee to brew is to stare out of the window for three minutes while getting my HRV status. I’m yet to take advantage of it because I didn’t understand much. I do now. Thank you.
My pleasure. Glad I could be of help!
Love the vid, Ian! Thanks for all the good information.
Thanks for watching! Oh, and, who are you?
HRV is just as useful for general life as it is for training. I use it extensively with busy professionals to help them keep performing under pressure without burning out.
That’s really interesting. What techniques do you use to increase their HRV?
Found about HRV a couple of days ago! (after I got a. Smart watch). Interesting video!!!
That’s great. I find it a useful metric to help guide recovery.
Very useful, and well explained! Thanks
Thank you. Glad you found it useful!
Excellent educative video. Thanks!
You’re welcome...and thank you for taking the time to watch.
Thanks for another great video Ian. I have an input though - seeing as you measured your HRV before you ran and thus before you knew how the run would feel (good/ok/bad), there's a chance, I guess, that you'd be biased towards your HRV result in the post-workout feeling. Let's say you scored "bad" (ie low) in a random morning HRV - this could've affected you subconsciousnesly as to how you ended up scoring your post-workout feeling ("So I had low HRV today, this will probably affect my run - yes it did"). While this of course is a speculation, it's a clear possible flaw in the test design, I'd argue. The only way to control for this effect from the top of my head is to simply not peek into the output of the HRV until after the workout.
You’re right. Definitely not a blind trial and so bias can creep in.
That was really interesting. Thank you!
My pleasure. Thanks for watching!
Hi tanx
Dear can HRV be given single value like HR,,, as u showed results, Ru talking of HR,, or if it is HRV then wat exactly it is, RMSSD or NN u was talking about
Wow, I learned a lot. Thanks for the video Running Otaku! Garmin requires a chest strap to use their dedicated HRV measurement. I'll give it a go. Sorry for being a dumb runner, but what is cardiac drift? Also, I find it odd that a higher variability results in feeling better and having better performance. I had no idea. Either way, I'm excited to implement HRV in some of my analysis.
I learned a lot too when researching for this video. Cardiac drift is the phenomenon when running for a while and your heart rate begins to climb even though your effort remains the constant. Good luck with the HRV! Hopefully you’ll learn a bit about how your body responds to training.
lol...using the apple watch each morning to get an "apples to apples comparison". interesting video - liked seeing how performance/feeling was correlated to hrv. i'm curious and need to do some more reading - i thought good training led to lower hrv. but you seemed to perform better with higher hrv.
I guess that makes me unintentionally funny 😁 🤔🤷🏻♂️
My first reaction, admittedly without giving it a lot of thought, is why not just assess how you feel (as you have been doing), rather than using HRV? Is HRV a better indicator of stress (or whatever we call it) than how you feel?
James Minshaw It’s a good question and a really important point. When we feel good, of course, we don’t need a statistic to tell us that. It’s when we don’t feel good that we need guidance. You see, I believe many of us runners are kind of dumb (me included!). We always try to rationalize any pain or poor performance as a fluke. If we don’t feel good, we figure that we should just run through it or we are mentally weak. Having HRV is an unbiased data point that says, “Hey Running Otaku, there’s a reason you feel awful today. It’s not in your head. Do not push it today!”.
Very very Interesting. Thank you.
My pleasure. It was fun making the video.
Thank you for this very informative video, the best one I have seen on HRV yet. Also, you have a very nice way of explaining everything. So again, many thanks,
Thanks for your kind words Herman. I’m still not very good at making videos...but I’ll keep trying!
Great video. Question around actually taking the HRV measurement. I’m using a Garmin for the last month which advises to take reading standing up, although different resources say to take it sitting. I have tried lying in bed, sitting on bed and standing all immediately after one another (and in reverse order). I get very different readings: lying = very low Garmin HRV Stress 1-3 (high HRV); sitting = low stress 22 (moderate HRV); standing = moderate to high stress 30-54 (low HRV). If I use the standing readings I’m always too stressed to do a workout, so a bit confused as what’s best to do..???
That’s an interesting question. I don’t know why the HRV readings would vary so drastically by body position. My initial reaction is that it’s because of an error in measurement by the Garmin- maybe from the orientation of the watch in each circumstance? I always measured mine while lying in bed when I first woke up. The key is to remove as many variables as possible by doing it at the exact same time of day, body position, etc.
My HRV is 33 RMSSD ,is good?
Hi! Great video! I've just started checking my hrv and am trying to make sense of the numbers, av. hrv, I get. Is there any idea to compare the numbers between runners or are they completely individual? And what's considered low and high? Would be really great if you could recommend good reading or videos here on youtube. Thanks! 🙏🏻
Low/high varies a lot between people. I recommend a short, animated CZcams video entitled Everything You Should Know About Heart Rate Variability (HRV).
Running Otaku thanks! 🙏🏻
Thank you, Running Otaku! So, the bpm of one's HR vary in fractions of a second and the more they tend to vary the better you'll feel in your running workout. Now, I wonder how does one get the numbers of the HRV without an apple watch; what's the formula from those 0.0X sec to your 60-90 HRV number? And why is a less consistent pumping heart better suited for exercise? Thanks for your videos!
These are great questions. I didn’t want to get too deep into the physiology, but here is a fantastic 5 minute video I found that will answer your questions:
czcams.com/video/zUyuUoU7lAQ/video.html
To get HRV, you’ll need a HR monitor and an app that supports it. Chest straps usually do; I’m not sure about running watches though.
Nice! Thank you so much for your answer 👍🏼 I just saw the video you linked. Great that there's always something more to learn in running. Cheers!
do you still check your BPM when running? i still get anxious sometimes when i see the number get way up (im not even sure what my max BPM should be at). very interesting vid! 👌🏽
Thanks James. Nope, I don’t check my heart rate. All last year I used running power instead (Stryd power meter). Currently I’m just doing very easy base training miles and running purely by time and feel.
Awesome video, makes sense :)
Thanks for your encouraging words. It made my day. 😀👍🏻
@@RunningOtaku I'm still learning to pace runs using heart rate (real time graphs) and soon with power (Stryd) and your remarks on the limitations of HR all together brought a new level of understanding :)
The method you described to handle training load and form - any discipline seems useful and makes me want to try!
Now one question is how to get consistent HRV measurement methodology without this morning routine with the Apple watch app. I want to figure that out now!
supercurioTube What smartphone and what HR sensor do you use?
@@RunningOtaku sleeping - and waking up with Fitbit Charge 3, and then Forerunner 645 Music for activity tracking + Polar H10 HRM when needed.
Both the later have HRV capabilities, although not used fully. As a dev it gives me some ideas!
What do you think about HRV tracking during exercise itself?
supercurioTube HRV is used to gauge fatigue/stress before and after workouts, not during them. I’d suggest using your Polar HR strap with the free Elite HRV for a week or so and see if it’s of value to you.
So this isnt actually hrv training. But otherwise still informative video.