How do I use the export file?

The file export allows you to email a copy of all your ithlete readings to any email address you like. That could be a friend, coach, or yourself in order to include in your training log or just to keep a safe copy.

The file is in .csv (comma separated variable) format and can be imported into many spreadsheet programs such as Excel, Numbers and OpenOffice. These programs will do some basic formatting for you when you open the file, and will put the Date, Time, HRV and resting HR into separate columns.  The final column is made up of the Indicator letters that ithlete uses to make recommendations on your training for that day.

These are interpreted as follows:

W = White = Workout as normal

A = Amber = Light (aerobic) exercise

R = Red = Rest

G = Green = Good recovery

N = Not the first reading of the day = Not used in the ithlete chart

What I like to do is create a chart, like a bigger version of the one in the app, with HRV on the Y (vertical) axis and Date on the X (horizontal) axis. I then compare notes from my training diary to see how my body reacted to the different types & levels of training. It's also helpful to look at patterns of HRV before a race or event when you did well, and one where you were disappointed in order to see if there were some patterns that you could find useful to identify in future.