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Have any of you successfully improved your HRV by a drastic margin?
Posted on 1/29/25 at 2:37 pm
Posted on 1/29/25 at 2:37 pm
About a year ago, I really cranked up my cardio after just focusing on weights the last 5 years.
I'm spending about 6 hours a week in zone 3-5 doing various sports. My apple watch is still showing below average for my HRV and it really has not climbed at ll in a year.
Any thoughts on why I am not moving? I'm in better shape than 95% of people my age (40). Eat clean, daily workouts, sleep is good, etc.
I'm spending about 6 hours a week in zone 3-5 doing various sports. My apple watch is still showing below average for my HRV and it really has not climbed at ll in a year.
Any thoughts on why I am not moving? I'm in better shape than 95% of people my age (40). Eat clean, daily workouts, sleep is good, etc.
5
Posted on 1/29/25 at 2:40 pm to I Love Bama
Total HRV is largely genetic, but the answer to your question is, yes, you can increase your HRV values.
Cardiovascular training seems to be the best method to raise HRV, this is zone 1-3 training. Training hard will actually depress HRV during the training block but as you back off the volume and intensity HRV should rise to above the former baseline levels.
You may be overtraining
Cardiovascular training seems to be the best method to raise HRV, this is zone 1-3 training. Training hard will actually depress HRV during the training block but as you back off the volume and intensity HRV should rise to above the former baseline levels.
You may be overtraining
This post was edited on 1/29/25 at 2:58 pm
Posted on 1/29/25 at 2:44 pm to I Love Bama
quote:
I'm spending about 6 hours a week in zone 3-5 doing various sports.
Those 6 hrs should be more like 5 hrs zone 2, 45 mins zone 3, and 15 mins zone 5.
Posted on 1/29/25 at 3:05 pm to Aubie Spr96
quote:
Those 6 hrs should be more like 5 hrs zone 2, 45 mins zone 3, and 15 mins zone 5
That’s totally dependent on the focus of your training.
Posted on 1/29/25 at 4:06 pm to Mingo Was His NameO
quote:
That’s totally dependent on the focus of your training.
I guess. Skip to the 1:40 mark and listen to the world renown expert on VO2 coaching.
Inigo San-Milan Interview on VO2 and Conditioning
Posted on 1/29/25 at 4:19 pm to I Love Bama
What are you measuring with? My Oura Ring (which no longer works at all) showed zero changes over the couple years I monitored HRV regularly. Sleep, stress, various exercise routines (from marathons to skiing to some more sedentary times) etc., didn’t move the needle. I don’t even remember what it was now. Figured worrying about it wasn’t helping it so quit looking. (I sorta thing the Oura is a scam unless it has improved.)
Posted on 1/29/25 at 4:26 pm to I Love Bama
I use Whoop, and it is either highly sensitive to HRV in general or my HRV is highly sensitive to my inputs.
On nights I have a drink or two, HRV is 30-40 points lower than my average. Good consistent cardio had it jumping that same 30-40 point margin after a week. Your high and my high could also be 30-40 points apart and we both be in excellent shape.
It’s an interesting metric for me to track due to the volatility. My high is 87, my all-time low is 27 after a hard night out.
Edit: Weight training 5x/wk and 5-7mi jogging/running 5-7x/wk
On nights I have a drink or two, HRV is 30-40 points lower than my average. Good consistent cardio had it jumping that same 30-40 point margin after a week. Your high and my high could also be 30-40 points apart and we both be in excellent shape.
It’s an interesting metric for me to track due to the volatility. My high is 87, my all-time low is 27 after a hard night out.
Edit: Weight training 5x/wk and 5-7mi jogging/running 5-7x/wk
This post was edited on 1/29/25 at 4:28 pm
Posted on 1/29/25 at 6:01 pm to TigerReich
quote:
On nights I have a drink or two, HRV is 30-40 points lower than my average
That checks out
quote:
Weight training 5x/wk and 5-7mi jogging/running 5-7x/wk
As in 35 miles a week or 5-7 miles a week. If 35, you’re likely overtraining unless you are super dialed with diet and recovery which will lead to HRV suppression
This post was edited on 1/29/25 at 6:02 pm
Posted on 1/29/25 at 6:52 pm to I Love Bama
Yes, stopped drinking. Went through the roof. I’ve been running 15-30 miles a week for over two years. Lost a ton of weight and feel great, but still would have drinks almost every night.
Have had maybe 10 drink in the last two months and immediately, HRV went drastically up.
Alcohol is pure poison. I’ll still have a glass of wine with a nice steak or a special occasion, but that’s it.
Have had maybe 10 drink in the last two months and immediately, HRV went drastically up.
Alcohol is pure poison. I’ll still have a glass of wine with a nice steak or a special occasion, but that’s it.
Posted on 1/30/25 at 1:10 pm to TigerReich
I have a resting HR of 48
I recently scored a 51 on a V02 test at 37. Highest I ever scored was 62
My HRV is currently 50 on average….I don’t think there is much you can do to really improve it. There are fat fricks who crush my HRV
I recently scored a 51 on a V02 test at 37. Highest I ever scored was 62
My HRV is currently 50 on average….I don’t think there is much you can do to really improve it. There are fat fricks who crush my HRV
This post was edited on 1/30/25 at 1:12 pm
Posted on 1/30/25 at 1:30 pm to lsupride87
quote:
My HRV is currently 50 on average….I don’t think there is much you can do to really improve it.
You can improve on your score of 50, but you’ll never get it to 200.
You’re absolute value is genetic, but you can raise it relative to where you started
Posted on 1/30/25 at 1:58 pm to Mingo Was His NameO
Whoop had my nightly average HRV around 130. I switched to Garmin a couple months ago and it has it around 110. Not sure why they're so much different.
Posted on 1/30/25 at 2:09 pm to Mingo Was His NameO
quote:I think I’m close to tapped out on where my HRV can be
You can improve on your score of 50, but you’ll never get it to 200.
I am lean, eat well, drink no alcohol, and have pretty dang high cardio fitness
Sucks to suck sometimes
ETA: I’m using a Fitbit, and apparently the consensus is Fitbit is horrific for HRV
That would make sense This post was edited on 1/30/25 at 2:23 pm
Posted on 1/30/25 at 2:11 pm to Mingo Was His NameO
35mi/wk, but I’m currently on a pretty aggressive cut. Once I get to goal body fat %, I expect to be at 1/2 that.
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