HRV (Heart Rate Variability)
Learn what it is, why it matters for training and recovery, and how cyclists can use it to optimize performance.
What It Is
Heart Rate Variability (HRV) measures the variation in time between heartbeats. Rather than beating like a metronome, a healthy heart shows small fluctuations in timing—this variability reflects the balance between your sympathetic (stress) and parasympathetic (recovery) nervous systems.
A higher HRV typically indicates better recovery, lower stress, and greater readiness to train.
A lower HRV may suggest fatigue, illness, dehydration, or accumulated training load.
ELI5 Version
HRV is like your body’s recovery score. If your heartbeat rhythm is bouncy and varied, you’re fresh. If it’s flat and predictable, you’re tired.
Why It Matters
- Tracks recovery and readiness much more reliably than resting heart rate alone.
- Indicates accumulated fatigue, helping prevent overtraining.
- Guides training intensity, especially during heavy blocks.
- Responds to stress, sleep, travel, and illness, offering insights into overall health.
- Pairs well with power and heart rate metrics for a complete training picture.
Practical Use
- Measure HRV first thing in the morning for consistency.
- Combine HRV with Max Heart Rate and training zones for deeper insights.
- If HRV drops significantly, consider reducing intensity or adding recovery.
- Use HRV trends—not single scores—to guide training decisions.
- Pair your HRV app or wearable with your bike computer or training platform for context.
Other Reading
Whoop is one of the more popular wearables that captures HRV. You can learn a lot more on HRV directly from Whoop.