What time do you recommend to measure RHR? A long time ago I was following the Altini's protocol, reading the HRV right after waking up, is it a good protocol?
I use Marco's protocol. Wake up, empty bladder, take seated measurement.
If I am unusually high, or low, I will take additional measurement(s) to confirm.
When I'm unusually high, my readings can move around.
When I'm unusually low, and stay low with a second/third measurement, then I know I'm suppressed that morning.
Multi day suppression is a warning sign I might not be coping well.
If I am about to get sick (or have been exposed to a virus) then my HRV goes very low. In those cases, I take an easy day immediately and see what happens over the next 24 hours.
Your algorithm suggests measuring morning HR (and I assume HRV) as well as evening HR in a seated position. My personal experience (I know n=1) is that resting HR measurements don't change very much, even under extreme loads (ie something like Epic Camp where TSB reached -103). It was suggested to me, by Paul Laursen, that measuring morning HR and HRV in a standing position adds a little bit of systemic challenge via gravity. This may magnify any small changes in the data. I am just starting to gather some long term resting HR/HRV data from a standing position, so I can't comment on my n=1 experience yet.
I'm curious if you have read anything about, or tried, measuring resting HR/HRV in varied positions: lying vs seated vs standing?
As you noted in your email - training HR is also a reliable indicator. My subjective perception, and the stair test, will pick up fatigue before I see in-workout suppression. For me, if I'm suppressed I went too deep with the fatigue.
Key thing is to know YOUR fatigue patterns and generate evidence that it is better to back off early. Prove to yourself that your "system" works better than grinding through. That will give you the confidence to preemptively rest.
How much should we listen to our wearable health-tracking devices? Easier said than done when all we want is to make progress. Sometimes there is no red lights and still you end up sick.
During our latest Mallorca camp we saw a big increase in our HRV because of the change in climate both me and my wife. It is not easy to take into account all variables, but your writing definitly helps. Thanks☀️
Hey Gordo! Great article!
What time do you recommend to measure RHR? A long time ago I was following the Altini's protocol, reading the HRV right after waking up, is it a good protocol?
Cheers from Brazil!
Hi Anderson,
I use Marco's protocol. Wake up, empty bladder, take seated measurement.
If I am unusually high, or low, I will take additional measurement(s) to confirm.
When I'm unusually high, my readings can move around.
When I'm unusually low, and stay low with a second/third measurement, then I know I'm suppressed that morning.
Multi day suppression is a warning sign I might not be coping well.
If I am about to get sick (or have been exposed to a virus) then my HRV goes very low. In those cases, I take an easy day immediately and see what happens over the next 24 hours.
G
Great article!
Your algorithm suggests measuring morning HR (and I assume HRV) as well as evening HR in a seated position. My personal experience (I know n=1) is that resting HR measurements don't change very much, even under extreme loads (ie something like Epic Camp where TSB reached -103). It was suggested to me, by Paul Laursen, that measuring morning HR and HRV in a standing position adds a little bit of systemic challenge via gravity. This may magnify any small changes in the data. I am just starting to gather some long term resting HR/HRV data from a standing position, so I can't comment on my n=1 experience yet.
I'm curious if you have read anything about, or tried, measuring resting HR/HRV in varied positions: lying vs seated vs standing?
Seated gives me a better view than lying. Resting seated is typically 5 bpm higher than lying down.
Johan (my buddy, NVDP's coach, winter Olympian) has a very low resting HR. He needs to stand to give himself "enough" stress to get a clear signal.
Marco Altini has written a lot about testing protocol - his recommendation is morning measurement, seated. He's got a substack with a ton on HRV.
https://marcoaltini.substack.com
As you noted in your email - training HR is also a reliable indicator. My subjective perception, and the stair test, will pick up fatigue before I see in-workout suppression. For me, if I'm suppressed I went too deep with the fatigue.
Key thing is to know YOUR fatigue patterns and generate evidence that it is better to back off early. Prove to yourself that your "system" works better than grinding through. That will give you the confidence to preemptively rest.
g
How much should we listen to our wearable health-tracking devices? Easier said than done when all we want is to make progress. Sometimes there is no red lights and still you end up sick.
During our latest Mallorca camp we saw a big increase in our HRV because of the change in climate both me and my wife. It is not easy to take into account all variables, but your writing definitly helps. Thanks☀️
I think the key things are to pay attention to the trend (for loading choices) and sudden drops (to watch out for illness).
If I’m trending down, particularly below my normal range, then it’s a sign I’m under too much stress/load.
In the short-term, paying attention can be inconvenient because it requires a willingness to postpone load when we don’t appear ready to absorb.
G