HRV (heart rate variability) is one of the most useful recovery metrics - if you treat it like a trend. The fastest way to get confused is obsessing over daily swings.
HRV is most useful when you zoom out.
What Is HRV?
HRV is the variation in time between heartbeats. Higher HRV often correlates with better recovery and lower stress, but context matters (sleep, alcohol, illness, training load).
What HRV Can Tell You
- Training load: hard weeks often push HRV down
- Sleep quality: poor sleep tends to lower HRV
- Illness/stress: sickness and life stress can drop HRV
What HRV Cannot Tell You
- It does not predict your workout performance perfectly.
- It does not mean you should never train on a low day.
- It is not comparable between people (your baseline matters).
How to Use HRV (Simple Rules)
| If Your HRV... | And You Feel... | Do This |
|---|---|---|
| Is down for 1 day | Fine | Train as planned |
| Is down for 3+ days | Tired/sore | Reduce volume or do active recovery |
| Is down + resting HR up | Off | Prioritize sleep, consider rest, check illness |
How to Improve HRV
- Sleep 7-9 hours consistently
- Reduce alcohol (it tanks HRV for many people)
- Manage training volume (hard weeks need easy weeks)
- Use easy cardio and steps for stress relief
Frequently Asked Questions
What is a good HRV number?
There is no universal good number. Your baseline and your trend matter. Compare you to you.
Why did my HRV drop after a hard workout?
Because you created stress. A temporary drop is normal. The goal is seeing HRV recover as you adapt.
Track HRV Trends With AMUNIX
AMUNIX helps you connect HRV trends to sleep, training, and stress - so your recovery data turns into better decisions.
Related Articles
This content is educational. HRV can be affected by medical conditions and medication. Talk to a clinician if you have concerns.