Heart Rate Variability (HRV) provides insights to help you quantify stress, better balance training and lifestyle, and improve performance.

Marco Altini (PhD, MSc) has 50 publications+ and a few patents at the intersection between technology, health, and performance. He is the founder of HRV4Training (Heart Rate Variability), an app I use daily. He is also a data science advisor at Oura; a wearable ring and app to optimize how you sleep, workout and recover. He is also a strong non-elite runner!

Watch this full interview on YouTube: https://youtu.be/vvtU_IK8JkI

CHAPTERS:

00:00 HRV to handle load better

01:08 Sponsor: PATH projects and LMNT

2:34 Explaining Heart Rate Variability

6:30 How to measure HRV

16:06 Improving HRV

22:51 Sleep

23:37 Marco integrating HRV data into his own training

27:56 Breath work and breathing

36:04 HRV: guided versus dictated

41:24 Examples from Floris' training

46:43 Tapering for events

51:08 Positive stress and the limitations of data

52:01 Developments in non-invasive wearables

54:58 Find out more about Marco

56:46 Closing thoughts

FIND MARCO HERE:

► Twitter - https://twitter.com/altini_marco

► Substack - https://marcoaltini.substack.com/

► Instagram - https://www.instagram.com/altini_marco/

► Website - https://www.marcoaltini.com/

LINKS AND TOOLS MENTIONED

► Website - https://www.hrv4training.com/

► App (search) - HRV4Training

► Jason Koop podcast with Marco Altini - https://bit.ly/3q57cRp

► Oura ring - https://ouraring.com/

► Josh Waitzkin website - https://www.joshwaitzkin.com/

► Tim Ferriss website - https://tim.blog/

► Joe Dispenza website - https://drjoedispenza.com/

► Dr. Stephen Seiler on 80/20 Training | Extramilest Show #50 - https://bit.ly/3pIOWx4

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Podcast: https://extramilest.com/podcast

► Personal Best Program: https://www.pbprogram.com

► My weekly newsletter: https://extramilest.com/subscribe

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Website: https://extramilest.com

► Website: https://pathprojects.com

Thanks to PATH projects and LMNT for sponsoring this episode! Visit PATHprojects.com/flo to learn more about my favorite apparel for training, racing and life. Also, head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase.

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW:

A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

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Andrew Quintman, The Yogin and the Madman: Reading the Biographical Corpus of Tibet's Saint Milarepa