Oxygenaddict Triathlon Podcast 371 Heart Rate Variability, with Dr. Marco Altini
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Feb 2, 2022 
Dr. Marco Altini, a data scientist and creator of the HRV4Training app, shares insights on heart rate variability (HRV) and its crucial role in optimizing training. He explains how higher HRV indicates better recovery and the importance of personal baselines for athletes. Marco highlights the app’s ability to guide coaches in adjusting training plans based on real-time data, ultimately enhancing performance. Additionally, he discusses HRV's relevance beyond sports, offering insights into general health and well-being.
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HRV Is A Holistic Stress Signal
- Heart Rate Variability (HRV) measures tiny timing differences between heartbeats as a readout of physiological stress.
- The autonomic nervous system links all stressors (training, work, sleep, illness) to HRV changes, so HRV captures total body stress.
All Stress Adds Up Equally
- Non-training stressors (work, family, travel) can equal or exceed training stress in lowering HRV.
- An athlete's capacity to handle training depends on cumulative life stress, not training load alone.
Timing Beats Blind Consistency
- HRV-guided training produced larger performance gains even though athletes did fewer intense sessions.
- Timing of the stimulus matters: apply hard workouts when physiology shows readiness, not just the calendar.