1. PLAYERS GUIDE

2. WHAT’S HRV4TRAINING?
HRV4Training is the first validated app able
to measure heart rate variability (HRV) using
the phone camera
What’s HRV? A measure of internal load
and how you respond to stress caused by
training, lifestyle and other forms of stress
(e.g. getting sick)

3. HOW CAN HRV4TRAINING HELP YOU?
By measuring your own, individual response
to training and other stressors, adjustments
can be made so that your plan is truly
individualized, and long-term performance
is improved
Positive responses (stable or increasing HRV
over time) will give you confidence that
your body is responding well

4. INSTALLATION

5. DOWNLOAD THE APP WITH A PROMO CODE
1. Your coach or organization will provide
you with a promo code
2. Open the App Store or Google Play app
3. On the App Store (iPhone):
• Tap the Today tab and scroll to the very
bottom until you find a Redeem button.
4. On Google Play:
• The Promo or Redeem button can be
found under menu (button with three
horizontal bars)
5. Do not search for the app, the code is
already associated to HRV4Training

6. 1.Tap Today, scroll to the
very bottom of the page
2.At the bottom of the
Today page, you will find
the redeem button
3. Enter manually the code
provided by your coach or
organization

7. CREATE ACCOUNT
1. Once you have downloaded the app,
create an account using your email
address and password
2. The email address used is the one that
you need to provide to your coach or
organization, so that they can send you
a data sharing request to analyze your
data remotely
3. At this point communicate the email
address used to your coach or
organization

8. 1. Please let your coach or
organization know your
registered email address

9. LINK TO YOUR
ORGANIZATION

10. ACCEPT COACH REQUEST
Once your coach has informed you that the
request to share data was sent, go to Menu
/ Settings / Data sharing settings with
HRV4Training Coach and accept the
request
At this point data will be transferred
automatically after your morning
measurement

11. Tap Menu / Settings
2. Scroll Settings until you
find Data sharing settings
for HRV4Training Coach
3.Accept your coach
request.The coach needs
to send you the request
first

12. DAILY MEASUREMENT

13. DAILY MEASUREMENT
1. Every morning when you wake up, take
a measurement. Try to do it as follows:
• Lie down
• Breathe naturally
• Before coffee, activity or other forms of
stress
A different routine (for example going to
the bathroom or another room) is perfectly
fine, but try to always use the same
procedure

14. Place your finger on the
camera and near the flash,
then simply breathe
naturally for one minute

15. MEASUREMENT SCREEN
Camera
PPG
Timer
Instantaneous
heart rate

16. DAILY SCORE
Score:
parasympathetic
activity
After a few days
the app will
compare your daily
score with your
previous
measurement
A lower score
normally means
more stress
If you prefer not to
see the score, go to
Menu / Settings and
uncheck “Show
Daily Advice”

17. QUESTIONNAIRE
1. After the measurement a short
questionnaire will show up
2. Using the questionnaire can help provide
context and better interpret the data (for
example adding subjective feeling,
training load information)
3. You can change (add / remove)
questions from Menu / Settings /
Configure TAGS

18. Add or remove
questions

19. Example
questionnaire

20. CONTACT
For questions or issues:
• Email: hello@HRV4Training.com
• Twitter: @altini_marco

21. PLAYERS GUIDE