- Joined
- Mar 3, 2011
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I have been receiving quite a few questions regarding the tracking of my metrics and training. Some questions regarding causation and correlation have come up - I find this stuff incredibly interesting and wanted to share. Rarely do we see human performance data where one factor clearly affects another.
Resting heart rate - rate while sleeping (this is the average shown, not low peaks)
HRV - Heart rate variability, variation in timing between heartbeats.
In short we want our resting heart rate as low as possible and our HRV as high as possible. A high HRV shows your ANS and more specifically your PNS has recovered and is ready to undertake additional stress. Solid link here: https://blog.mymetabolicmeals.com/hrv-guide/
Why is this interesting? All too frequently we hear my "CNS is fried" or "adrenal fatigue"; for any well trained athlete the malleability of these systems should have adapted along your fitness journey. The recovery time of especially the PNS seems to be highly elastic.
On the left side of the chart April 19-22 these were my caloric burns for the day respectively: 6,114, 5,793, 4,726, 5,306. This took my resting (sleeping) heart rate from an average of 50ish to over 70 and HRV from an average of 95 to 30ms. After a singular day off my HRV had completely recovered showing the ability to handle additional stressors.
What this means for you? I highly recommend everyone has an Oura ring or Whoop band. This products however can be on back order frequently and are cost prohibitive. If you have the ability to track your RHR while sleeping you can extrapolate your PNS/ANS aspects of your CNS and recovery there-in. With proper data you can also extrapolate - am I experiencing CNS fatigue? Or am I simply having an off day? Properly planning deloads based off of measurable data instead of "this is how I've always done it".
Resting heart rate - rate while sleeping (this is the average shown, not low peaks)
HRV - Heart rate variability, variation in timing between heartbeats.
In short we want our resting heart rate as low as possible and our HRV as high as possible. A high HRV shows your ANS and more specifically your PNS has recovered and is ready to undertake additional stress. Solid link here: https://blog.mymetabolicmeals.com/hrv-guide/
Why is this interesting? All too frequently we hear my "CNS is fried" or "adrenal fatigue"; for any well trained athlete the malleability of these systems should have adapted along your fitness journey. The recovery time of especially the PNS seems to be highly elastic.
On the left side of the chart April 19-22 these were my caloric burns for the day respectively: 6,114, 5,793, 4,726, 5,306. This took my resting (sleeping) heart rate from an average of 50ish to over 70 and HRV from an average of 95 to 30ms. After a singular day off my HRV had completely recovered showing the ability to handle additional stressors.
What this means for you? I highly recommend everyone has an Oura ring or Whoop band. This products however can be on back order frequently and are cost prohibitive. If you have the ability to track your RHR while sleeping you can extrapolate your PNS/ANS aspects of your CNS and recovery there-in. With proper data you can also extrapolate - am I experiencing CNS fatigue? Or am I simply having an off day? Properly planning deloads based off of measurable data instead of "this is how I've always done it".