HRV-guided training / biofeedback
Protocols · Other
Tier B
What this is
Lower HRV consistently associated with all-cause mortality. Whether HRV-guided training outperforms standard periodization is less clear, though some RCT evidence is favorable.
Mechanism
Heart rate variability reflects autonomic balance; using HRV to guide training load avoids overreach and optimizes recovery; slow-paced breathing entrains baroreflex
Dose & route
Measure morning HRV; train hard only on "green" days; HRV biofeedback: 6 breaths/min for 20 min
Citations
- https://pubmed.ncbi.nlm.nih.gov/20585181/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6208278/
- https://pubmed.ncbi.nlm.nih.gov/28337436/
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This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.