In the past few months, we’ve talked a lot about HRV during exercise. In this post, I’ll try to keep it simple and address some of the main motivations behind this approach, as well as provide practical tips and tools for the ones interested in trying it out.
Keep reading, at this link
Thank you Ali for having me on your show last week. Link here
What is it?
The Heart Rate Variability Logger app I discussed a few posts ago has been extended to use the Apple Watch as a display, so that you can see in real-time HRV features as you exercise, including the DFA alpha 1
What's the DFA alpha 1?
A non-linear HRV feature which can be used to estimate the aerobic threshold. In particular, when DFA alpha 1 is below 0.75, it means the intensity is higher than the aerobic threshold (so it defines "low intensity work", as typical in a polarized training program)
When can you try it?
The HRV Logger app is available on the Apple Store. It requires an external sensor, and for this specific analysis, we highly recommend a Polar H10 for its accuracy. The Apple Watch extension will be available in a few days
The science: https://lnkd.in/gvsrXaK
The app: https://lnkd.in/g7Ua2tq
Thank you Kristof for having me on your show, it was great to meet you and discuss all things sports science, entrepreneurship, and heart rate variability.
Check it out at this link
"Until recently no mobile-based product could display DFA a1 in real-time using an off the shelf consumer device" ... well, that has changed
Check out how you can use the Heart Rate Variability Logger app to estimate the aerobic threshold non-invasively, in the British Journal of Sports Medicine:
"From laboratory to roadside: Real-time assessment and monitoring of the aerobic threshold in endurance-typed sports"
Thank you Thomas and Bruce for involving me in this project, I've really enjoyed working with you and making your scientific work more accessible via this app
More to come...
Thank you Ben for putting this together and showcasing how HRV4Training can be used to adjust training on a day to day basis
The recording of yesterday's live interview on Wild Ginger Running is available at this link.
Thank you Jen and Marcus for the invite, it was a really fun chat with great questions.
In my latest blog post, I go over the basics of heart rate variability (HRV) biofeedback and show changes in baseline physiology (resting HR, HRV) potentially linked to practicing deep breathing at resonant frequency consistently for the past month
Learn more, here
Grateful for another opportunity to chat about monitoring heart rate variability (HRV), the work we do HRV4Training, and what it can be used for
Thank you Ben and Sam for the chat!
A few weeks ago on the HRV4Training Blog I discussed a new HRV-based approach to estimate the aerobic threshold. A new paper from Bruce Rogers and Thomas Gronwald validates the method with respect to VT1
The paper is titled: "A New Detection Method Defining the Aerobic Threshold for Endurance Exercise and Training Prescription Based on Fractal Correlation Properties of HRV" and shows some neat data (male participants only), see for example VT1 vs DFA alpha 1 in the image below
You can find the full text of the paper at this link
TRY IT YOURSELF
1) fit file and colab code:
You can try this method with your .fit file (if it includes RR intervals) by loading it in my Colab (that you can find here)
2) Use the Heart Rate Variability Logger app with a chest strap to collect data
The Heart Rate Variability Logger is currently the only app able to provide DFA alpha 1 in real-time.
If you try the app, make sure to configure it as follows, in Settings:
At that point, any value below 0.75 in alpha 1 as computed every 2 minutes, highlights an intensity higher than the aerobic threshold (zone 1 in a 3 zones system, or zones 1 and 2 in a 5 zones system, basically low-intensity work as typically present in polarized plans)
Thank you to BJSM and the authors of this post for featuring our work
"using HRV4Training we can accurately monitor training-related physiological adaptations integrating internal and external load together with recovery-related variables that are key for athlete’s performance"
Below we report two case studies highlighting aspects of potential physiological responses to COVID infection, which hopefully can help others identifying promptly potential issues, or tracking recovery (or impaired recovery) in the long run.
1. "Long COVID" and what happens when recovery takes a lot longer. Here is an example with HRV4Training data and rMSSD still suppressed 2 months after infection
2. acute COVID infection in a pro athlete. You can see here how large is the drop with respect to their normal values, this is how data can help to identify a problem, despite lack of specificity for a condition:
Take care and stay safe
Wrote a fair amount in 2020, and I hope you have found the blogs informative. Here is my favorite 5:
Enjoy and all the best for the new year. Hopefully we'll all have a better one
As more devices are able to collect high-quality Heart Rate Variability (HRV) data during the night, a few questions come up:
In this post, I will try to answer these questions and show data that should clarify a few important aspects. In the process, we’ll have to debunk some common misconceptions.
Our work on HRV and altitude adaptation in elite triathletes is available on Sport Performance and Science Reports, at this link. This work is based on my thesis, and was carried out in collaboration with the Dutch Triathlon Federation and Vrije Universiteit Amsterdam
I hope you will find it interesting
Excited for a new partnership in the Lega Basket Serie A 🏀
Grazie Brindisi for choosing HRV4Training
We wish you the best for this season!
Changes in resting physiology, sleep, training, and perceived stress during the first 6 months of the pandemic
Last week I ran a survey on Twitter, which was triggered by seeing the data below: reduced resting heart rate during the first 6 months of the pandemic when analyzing HRV4Training data. The data shows a trend that is the opposite of what most of us would have expected.
In this post, I’ll go over the data in more detail, covering changes in resting physiology, sleep, training, and perceived stress in the first 6 months of the pandemic.
Read the full story, here.
In the past few weeks I had the pleasure to get to know Francesco Cuzzolin thanks to our partnership with the EuroLeague Players Association
Francesco needs no introductions, but I’m gonna do it anyways: first European to become Head Strength and Conditioning Coach in NBA (@ Toronto Raptors), formerly at Benetton Treviso, Virtus Bologna, the Russian National Basketball Team and Italian National Basketball Team + lecturer in training / re-training and injury prevention at the University of Verona and of Padova, Research and Innovation Director for Technogym, currently personal trainer for Andrea Dovizioso
Francesco is also an expert in HRV monitoring, and has been using the available technologies for decades. Needless to say, we clicked
In the first episode of his new podcast, we tried to break down the science and application of HRV and stress monitoring with a lot of practical insights. I hope this will be a useful resource for anyone getting started with our technology and striving to get their athletes to peak performance
Excited to share the news that we are partnering with ELPA, the EuroLeague Players Association
One of ELPA’s objectives is to provide its members services that help them maximise and prolong their careers
Therefore, ELPA and HRV4Training are announcing a multi-year deal that will allow ELPA members to benefit from a tool which measures their heart rate variability (HRV), and provides a detailed analysis of how their bodies react to their stress levels during the season. HRV4Training app will be used to monitor physiological responses to a busy schedule made of frequent games, traveling and all that elite sport such as professional basketball encompasses
Boki Nachbar (Managing Director, ELPA): “We continuously seek for ways to help our members take advantage of newly accessible technologies for professional athletes, such as HRV4Training. Especially in current climate players need to understand how their bodies react to various intense moments that happen during the season. Mastering that understanding will help them to better control the stress and it can therefore prolong and enhance their careers."
Thank you and all the best for the upcoming season