HRV presentation

1. Heart Rate Variability
Matt Smith
England U18W
Strength & Conditioning Coach

2. How much training is the
right amount on a daily,
weekly and monthly basis?

3. Monitoring Strategies
Daily Training Monitor
Rating of Perceived Exertion (RPE)
Training Load
Heart Rate Variability (HRV)

6. Heart Rate Variability
Measures acute and cumulative
changes in nervous system function in
response to non-specific demands

7. Autonomic Nervous System
Sympathetic
“fight or flight”
Parasympathetic
“rest & digest”
Increases heart rate Slows heart rate
Raises blood pressure Decreases blood pressure
Diverts blood flow to
working muscles
Dilates blood vessels
Releases sugar and fats
into the bloodstream
Promotes energy storage
Inhibits digestion Stimulates digestion
Reduces appetite Increases appetite
Dilates pupils Constricts pupils

8. BioForce HRV

9. Measuring HRV
Put on heart rate
monitor strap
Plug in receiver to
iPhone
Open BioForce HRV
app

10. Measurement

11. Results
HRV number
Daily change
colour indicator
Graph

12. Daily Training Readiness
Daily Change Indicator Training Readiness
Green
No fatigue. Training
readiness is high, largest
training loads
recommended
Amber
Moderate fatigue.
Training readiness is
reduced. Sub-maximal
training loads are
recommended
Red
Significant fatigue.
Training readiness is low.
Active rest or complete
rest is recommended

13. Integrated Web Application

14. Daily Training Load
Readiness Training Load
High Highest Loading
Moderate Reduce training load 20-
30%
Low No training or
recovery/regeneration

15. Weekly HRV Load
Daily Change Indicator HRV Load Scale
Green + 1 point
Amber - 1 point
Red - 2 points

16. Weekly HRV Load Total
6-7 3-5 0-2 < 0
Low Moderate High Maximum

17. Some Conclusions
Consistent monitoring over time is the
most important factor
Work with what you have. Teams require
different strategies than individuals
Track the data and look for trends
Give it time. Learning how to effectively
manage the training process is not easy
and requires time, effort and persistence

18. THANK YOU
@coachmattsmith