Athlete health tracking - from laboratory measure to popular app
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Since the 1980s, elite athletes have used a clinical measure called heart rate variability (HRV) to help assess their fatigue, recovery and readiness to compete, but up until 4 years ago, no user friendly, affordable version was available to recreational athletes and sportspeople. This presentation will cover the stages of bringing HRV out of the lab and onto the smartphone, including making the measurement itself simple and convenient, and the evolution of a user interface that helps users decide when they should train for best effect but also discover lifestyle factors that have a major influence on their performance and overall health.
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Athlete health tracking - from laboratory measure to popular app
- 1. HRV Fit Ltd © 2013 /myithlete @myithlete
- 2. • Introduction • What is the opportunity? • What was the challenge? • How did we approach it? • How did it come out? • Thoughts for the future HRV Fit Ltd © 2013 Contents /myithlete @myithlete
- 3. • Biomedical engineer and inventor from Hampshire • My professional background is in signal processing • digital broadcasting at the BBC in London • Philips Electronics in the UK and Silicon Valley • Keen, but not very talented endurance athlete • rowing • running • Triathlon • now competitive cyclist HRV Fit Ltd © 2013 about Simon /myithlete @myithlete
- 4. • Deliberately & repeatedly stress the body • Force adaptation through super compensation • Get stronger, faster, more efficient • The magic happens during recovery • Training = Workouts + Recovery • If the balance between Workouts & Recovery is wrong, either: • Under-train – improvement is slow or does not occur at all • Over-train – improvement also does not occur ! • Overtraining = Under recovery HRV Fit Ltd © 2013 The timing of training is important /myithlete @myithlete
- 5. HRV Fit Ltd © 2013 How do athletes train effectively ? - it’s all in the periodisation /myithlete @myithlete
- 6. • Subjective indications: Muscle soreness Fatigue Mood / motivation Stress • Objective measures: Jump height Reaction times Cardiovascular (autonomic) measures Resting Heart rate Heart Rate variability (HRV) HRV Fit Ltd © 2013 Measure recovery & know when to work out /myithlete @myithlete
- 7. • HRV is a medical measurement • known about for a long time • Sensor attached to body • Originally performed using ECG • Some models of HRM strap • Pulse at finger tip • Used in Soviet space program, elite athletics • Traditionally expensive & complex to perform Challenge: make it simple & inexpensive HRV Fit Ltd © 2013 What is HRV analysis ? /myithlete @myithlete
- 8. HRV Fit Ltd © 2013 Autonomic (involuntary) nervous system /myithlete @myithlete
- 9. HRV Fit Ltd © 2014 The ithlete patent is mainly about the UX /myithlete @myithlete …not new science • Convenient 1 min measure • Robust processing algorithms • User feedback in 3 complementary forms • Traffic lights • Number scale • Charts • Correlations between objective (HRV) and subjective (Likert scale) measures
- 10. HRV Fit Ltd © 2013 UI generation 0 (pre-release) /myithlete @myithlete Measurement Results Beta tester feedback: scale not intuitive, lacked countdown timer during measurement
- 11. HRV Fit Ltd © 2013 UI generation 1 /myithlete @myithlete Measurement Results
- 12. HRV Fit Ltd © 2013 UI generation 2 /myithlete @myithlete Measurement Results
- 13. HRV Fit Ltd © 2013 Process to create UI generation 3 /myithlete @myithlete Unfiltered ideas collection (xls) Magazine & web reviews User surveys Forum, social media
- 14. HRV Fit Ltd © 2013 Process to create UI generation 3 /myithlete @myithlete Unfiltered ideas Feasibility study Team review V3.x Prioritised features Design concepts
- 15. HRV Fit Ltd © 2013 UI generation 1-2 sensors /myithlete @myithlete Chest strap Receiver
- 16. HRV Fit Ltd © 2013 UI generation 3 sensor /myithlete @myithlete Finger sensor Direct plug in to phones Why not wireless?
- 17. HRV Fit Ltd © 2013 Generation 3 UI /myithlete @myithlete • Remove distractions during measurement
- 18. HRV Fit Ltd © 2013 Generation 3 UI /myithlete @myithlete • Prioritise most important information whilst allowing detail End of measurement Dashboard
- 19. HRV Fit Ltd © 2013 Generation 3 UI /myithlete @myithlete • Collect hygiene & configuration settings in a simple nested menu
- 20. HRV Fit Ltd © 2013 ithlete creates a journey of self discovery /myithlete @myithlete • Landscape chart lets you correlate HRV changes with subjective indicators and training load
- 21. HRV Fit Ltd © 2013 What has been the reaction to new UX? /myithlete @myithlete • Loving the new @myithlete app! Goes into great detail! Check these guys out if you're looking 2monitor #recovery! Lee Doran, Twitter • Version 3 Awesome! Michael Kress, Twitter • Love the new app interface! Thanks! Just started using ithlete last week, hoping will help train smarter. Aaron Olson, Twitter
- 22. • How often should you update an app? • How to secure ongoing revenues? • To what extent should you interface & open up APIs to other apps? • How closely should you tie the app to your website? HRV Fit Ltd © 2013 Thoughts for the future /myithlete @myithlete
- 23. HRV Fit Ltd © 2013 Questions and comments? Simon@myithlete.com
Editor's Notes
- Shock. Also known as the alarm stage, stage one is a healthy body's response to a new stressor. During this stage:HRV decreasesAfferent (towards the brain) signals cause an efferent (outward) effect on the nervous system, hormonal system, and motor neurons.The body reacts with increased sympathetic toneIncreased output of central stress hormones (CRH and ACTH)Increased adrenal output of epinephrine, norepinephrine and cortisolOverreaching. Known as the resistance stage in the G.A.S. Stage two occurs in response to an imbalance between training stress and recovery.Decreased Beta 2 Adrenoreceptor density reduces adrenal response to the central stress hormone ACTH (corticotropin)CNS responds to decreased adrenal response by increasing central stress hormone outputSympathetic tone during stress (exercise) increasesParasympathetic tone during recovery increasesHRV increases due to increased anti-inflammatory parasympathetic responseDecreased turnover of contractile proteins (i.e., slower recovery)Cortisol and other stress hormone levels remain elevatedChronic Stress. This is overtraining, or the G.A.S. exhaustion phase. Stage three occurs when the body continually fails to adapt to chronic stress.CNS shuts down production of central stress hormonesAdrenals remain resistant to the central stress hormone ACTHSympathetic response is impairedHRV remains elevated due to chronically increased parasympathetic responseIncreased baseline cortisolDecreased diurnal cortisol variationDecreased heart rate dipping at nightDecreased testosterone and other anabolic markersPsychological symptoms of "burnout"Depressed protein synthesis (slow recovery to muscle damage)Depressed immune functionIncreased systemic inflammationSupercompensation or Recovery. This is the de-load phase. If you haven't slipped into stage three overtraining, you should only need about a week for this. Heavy exhaustion can take months for full recovery.HRV decreases back to baseline (Baseline likely increases if the training block focused on aerobic improvements)Cortisol levels decrease back to resting levels with possible improvementDiurnal cortisol variation increasesCNS increases central stress hormone response to acute stressorsAdrenals regain Beta 2 Adrenoreceptor density and sensitivity to central hormonesInflammation is mitigated
- Ideally, an individual has a powerful, sympathetic response to an acute stressor (like a competition), along with an equally powerful parasympathetic response when it comes time to rest and recover, whether that's on days off from training, de-load periods, or even breaks betweenThe difference between your good run days and your bad ones are determined largely by the status of your nervous system. Just as you stress a muscle in training in order to force it to adapt and become stronger, your nervous system is being stressed, recovering and attaining a new level of strength.The cycle between stress and recovery matters to your muscles and it's a crucial factor in the health of your nervous system as well. There's a fine line between the right amount of stress, sufficient recovery, and going too far.How do we know where we are in that continuum? What can we do to ensure that we have more good days in the gym than bad?