We recommend you take your Heart Rate Variability (HRV) reading at the same time of day – just after waking up and before drinking tea / coffee or checking your emails and social media. But why does it matter what time of day you take an HRV reading, and why can’t you compare a reading taken in the morning with one taken after lunch or in the evening?
How two different approaches to training camps in quick succession drove results, impacted wellness and how all of this is shown in HRV.
Most ithlete Pro users really love this feature when they get used to it, but we have been told others don’t fully understand what the chart is showing them. We have written this starter guide to help you learn what it can tell you more quickly.
Understand how the ithlete baseline is calculated, what the daily training recommendations are and how you get to these.
We needed a measure that was scientifically credible from a 1 minute measurement and was intuitive for the user. Here is why our patented lnRMSSDx20 formula fitted the bill.
Coaches of elite athletes share some of their ithlete HRV data and observations which illustrates useful feedback on how they were adapting to training and other stresses.
As some readers will remember, two years ago I prepared for the Mallorca 312, the longest (and possibly best organised) Gran Fondo cyclosportive event in Europe. Last weekend was the third time I have done it, and my target was to beat the previous two years’...
Simon Wegerif shares his experience and tips following this years week long cycling training camp in Tenerife in the Canary Islands. The excellent paved roads extending from sea level to the main crater of Mt Teide at 2100m give continuous climbs of 18 – 48 km i.e. some of the longest in Europe.
This recent email exchange between a customer and ithlete founder Simon Wegerif discussed several interesting and useful points. So, with the customer’s permission we are sharing it as a blog post.
Athletes and their coaches are always looking for reliable, convenient ways to monitor how well their training is going and performance gains its producing. We know that morning HRV measures are affected by training programmes, but what should we look for to be effectively monitoring adaptation?
The plan The main objective of this camp was to get in some good base miles with an emphasis on climbing in preparation for my second year of the Mallorca 312 challenge. Living in the New Forest in southern England, the terrain barely meets the criteria for...
The ithlete Pro Training Guide brings truly personalised, actionable training guidance on a daily basis. So how does it work? And why?
by Mark Sortino Although I have been using ithlete with athletes for well over a year, I was excited to introduce it to our entire coaching staff and athletes at Team MPI with a multi-year Partnership between Team MPI and ithlete. This convinced an athlete I had...
Performing the Daily Measurement with ithlete Here are recommendations for taking your daily heart-rate variability (HRV) measurement: Take the 60-second test in the morning, before breakfast or caffeinated drinks. The exact time is not as important as making sure you...
What is HRV? How can you measure it? And what is likely to impact your score?
Some biological measures, such as height and weight can be taken as many times as you like within a short period of time, and you will always get the same number. But many biological measures are not like that…
Try to find a consistent time of day when you can do your HRV reading uninterrupted and with a minimum of external influences, and you will be rewarded with more sensitive and accurate recommendations!
I had always felt like my routine was dictated by pool and gym hours. Strangely I had never set myself recovery hours. Never set aside any portion of the day for doing things to promote recovery; napping, meditating, visualisation etc. and subsequently recovery was being neglected. The irony then, of complaining of free time, when there were already more swimming related jobs for me to be doing than I was fitting into a day.
Following the post-holiday blip, HRV has been fairly stable even considering my cold in mid-September. Mood and stress though have been an issue, particularly mood, most notably post holiday (expected) but also through the most part of September.
Andrew Tamplin has created and shared a great infographic giving us an insight in to his daily training cycle and decision making process.
End of June is a scheduled recovery week, so not much during the week other than a 75 minute tempo ride on the 30th. Then on the weekend 2nd July was a group ride 2 hrs 30 mins, 56% in heart rate zone 2 and 38% in zone 3. On the 3rd it was Hill repeats at...
‘The morning recovery test effects all other aspects of the daily cycle, the simple fact is that if you are not recovered sufficiently from your previous workout, work or other life stress then you are not going to be training effectively.’
Having spent 6 months building up to the 300 mile ride, it was time for backing off a little…
This month see’s Andy and his team take on the much anticipated 300 mile Charity Ride!
HRV has been recognised as an index of stress and vulnerability to stress, so it’s no big surprise that researchers have been looking for possible relationships between higher HRV and a longer lifespan.
In summary, I think the preparation for this event was a success – especially the many hours of MAF endurance training, and the aerodynamic improvements to both my position and the bike itself. I think diet was the only area I didn’t get quite right, and perhaps I need to gain confidence that I can perform on a low(er) carb diet on a 100m event first.
Week 14 This week culminates in a long training ride for our charity event (see footer). So the week would focus on low volume with HIIT, and introduces the first build phase of the training plan; 5th April – 65 minutes inc w/u, endurance based with 6 x 60 seconds...
I have now begun my taper, with just a week to go before the 312km event in Mallorca next Saturday. I’m already in the centre zone of the Pro Training Guide, and expect to move rightwards during the week as my recovery continues to improve.
Hopefully this is a sign of improved fitness and my body getting used to the increasing workload, adaptation, and therefore recovering quicker.
This post covers two 15 week training cycles of a 22 year old, female, short sprint (50m) swimmer leading up to a weekend of competition. The athlete has been training seriously for four years.
Simon is well under way preparing for the Mallorca 312, increasing volume and adjusting diet are in focus in this post.
Training weeks 5 through to 7 incorporate a number of group training sessions ahead of a scheduled rest week starting late February. How will this effect the HRV? Read on to find out.
The start of the year sees a return to a training plan. 4th Jan was the first session, which was endurance based with 2 x 10min tempo included, 60 mins, repeated on the 6th (although this suggested HIIT, I stayed with the schedule). 8th Jan strayed from the plan when...
Who, what and why? Heart rate variability, or HRV, has long been considered to reflect overall health. Since the 1980s, Professor Steven Porges described HRV as an index not only of stress, but of vulnerability to stress. In other words, the higher someone’s HRV, the...
December will be a few weeks of preparation, with a plan to carry out an FTP test over Christmas. To start the week was 90mins constant higher endurance on the turbo. 1st and 2nd had good readings, 1st was a rest day, so on the 2nd it was a 60min lower endurance...
I finished off last month with a mention of the Volcano Marathon in the Atacama desert in Chile and I’m happy to say it went quite well considering the conditions and the travel involved.The week before I departed for Chile the Volcano erupted and the day after I...
In this podcast ithlete founder Simon Wegerif talks to rider and coach Chris Kilmurray of Point1Athletic. As well as discussing his own HRV journey Chris provides examples of how different athletes respond to training techniques/volumes and importantly how HRV is a...
John O’Regan is an Irish International Ultra Runner and Adventurer competing at all distances and over all terrain. He has raced on the 7 Continents but with training time being limited, to maximise his available time he monitors recovery by measuring HRV to determine future training sessions and intensity.
With my last race of the season completed I headed into September and October with the main goal of recovery and rejuvenation. My focus is spending more time with my wife, getting outside and doing some different activities, and just enjoying some free time. I have...
Our latest Infographic focuses on the three different levels of endurance training and how your HRV responds to each training level
Andy Dolphin’s training blog provides an insight into an athlete who’s training time is minimal. With around 5 to 8 hours a week to train, Andy uses ithlete to maximise his training.
John O’Regan is an Irish International Ultra Runner and Adventurer competing at all distances and over all terrain. He has raced on the 7 Continents and included the highest, lowest, hottest, coldest, most northern and most southern races in the world. Training time is limited and to maximise his available time he monitors recovery by measuring HRV to determine future training sessions and intensity. Each month he shares his ithlete HRV scores, training plans and realities with you here on the ithlete blog.
After a tough July, Andrew Tamplin looks forward to a return to training with ithlete Pro guiding him through it. Read his August Training Blog here:
In his August Training Blog, Andy Dolphin talks us through his training schedule and ithlete Pro data.
Its been a busy month of intensive training sessions for John O’Regan. Check out his August Training Blog here
In his latest training blog, Brian Schwind takes on the Steelman Olympic Triathlon in what was a month full of mixed emotions for Brian.
Race day arrives but your ithlete score is amber. Familiar? Don’t panic! Here’s why that might be happening and some useful tips to help you balance it out ahead of the race.
Having now completed 2 target events, Andy Dolphin now takes on Ride London as his third and final target event for the year.
Andrew Tamplin started July happy, fit and looking forward to the month of sweet spot training, putting in some harder efforts with the aid of ithlete Pro to guide him. Did Andrew get through July unscathed?
June saw a continuation of Andrew Tamplin’s zone two training and an event that should really send any persons heart racing – His wedding!
June saw Andy Dolphin dealing with a cold, 3 goal event with each spaced 2 weeks apart and handling back-to-back tapering!