{"id":191177,"date":"2022-11-29T07:07:07","date_gmt":"2022-11-29T07:07:07","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=191177"},"modified":"2022-11-29T07:07:07","modified_gmt":"2022-11-29T07:07:07","slug":"heart-rate-variability-common-misconceptions-debunked","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2022\/11\/29\/heart-rate-variability-common-misconceptions-debunked\/","title":{"rendered":"Heart Rate Variability \u2013 Common Misconceptions Debunked"},"content":{"rendered":"

The term heart rate variability is being used more and more often. It can be a powerful tool to guide your training but only if you understand it well. Let\u2019s debunk some of the most common misconceptions so you\u2019re wiser than the rest.<\/strong><\/p>\n

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Misconception #1: You need a chest strap to accurately measure HRV<\/strong><\/h2>\n

The gold-standard method for measuring HRV is the electrocardiogram (ECG), which uses electrodes placed on your chest. Studies have shown that it aligns almost perfectly with photoplethysmography (PPG), which is the technology for tracking HRV with a phone camera or a smartwatch sensor.<\/p>\n

So, for tracking HRV at rest,<\/a> which is how it should be done most of the time, you can use an ECG, chest strap, a smartwatch or a phone camera and get accurate results. The problem with PPG tracking is that movement makes the measurement less accurate. A chest strap can certainly help with that. But then again, smartwatches that track overnight can solve this problem too as you don\u2019t move while asleep for long stretches of time.<\/p>\n

Misconception #2: Measuring overnight is best<\/strong><\/h2>\n

There are two ways to get accurate and useful HRV measurements: overnight and in the morning. Measuring overnight is actually a bit harder because each sleep phase such as light sleep, deep sleep, and REM sleep has a different impact on your HRV. So, you need continuous monitoring all night, not just a few random spots during nighttime. And you need software to properly interpret the overnight data.<\/p>\n

It’s also worth adding that evening exercise can impact part of your overnight HRV measurement. It will likely take some time for your HRV to go back to normal if you finished a hard ride 1-2 hours before going to bed. Your smartwatch may be fooled by this and think you need more rest than if you measured in the morning after fully resting.<\/p>\n

To be fair, morning measurements also have drawbacks. You have to make sure to remain very still if you\u2019re using the PPG technology. And you have to remember to do it first thing in the morning, as forgetting means a missed data point.<\/p>\n

\"a<\/a>
Measuring heart rate variability (HRV) can help you learn when to recover, when to train, and how to stay healthy. \u00a9 Profimedia, ddp images<\/figcaption><\/figure>\n

Misconception #3: Measuring HRV right before a ride is best<\/strong><\/h2>\n

Heart rate variability can tell you if your body is ready for a high-intensity session or if you should opt for an easier ride. But measuring right before your ride is not going to give you more accurate results. In fact, it will give you completely useless data. Measuring during the day is problematic because of transitory stressors. Things such as physical activity, digestion, caffeine or even talking to friends or family can temporarily change your HRV. Measuring under the influence of a transitory stressor is not telling you how rested or exhausted your body is. This is the main reason why measuring in the morning or overnight is best.<\/p>\n

Misconception #4: Resting heart rate is the same thing as HRV<\/strong><\/h2>\n

They do have a lot in common. Resting heart rate (RHR) and heart rate variability both change when you\u2019re under stress. But RHR is only influenced by large stressors and changes only very little. HRV is a much more sensitive and precise metric. A study<\/a> compared how the two metrics change under different stressors and found that RHR changes only between 0,5\u20131%, and HRV changes by 5\u201310%. Both metrics have slightly different use and can be used in combination as we explained in the previous article.<\/p>\n

Misconception #5: You should keep improving your HRV<\/strong><\/h2>\n

There are ways you can improve your HRV as we discussed in the previous article.<\/a> But it\u2019s important to keep in mind that improvements are only possible by addressing a lifestyle problem.<\/p>\n