Performance · Autonomic recovery
Men Women (soon)
HRV is the variation in time between consecutive heartbeats. Higher = more parasympathetic recovery capacity. It is the most actionable real-time recovery metric available without a lab.
Optimal range
>55ms
Avg. cost (US)
Wearable
Test frequency
Daily
When to measure
Daily, first thing on wake before standing. Use a chest strap or wearable that supports RMSSD.
How to measure
Wearable (Whoop, Oura, Garmin) or chest strap + HRV app.
Average cost
Free — from any wearable (Whoop, Oura, Garmin)
Signs your level is off
Symptoms if low
Suppressed HRV: poor sleep, chronic stress, overtraining, alcohol the night before, or sub-clinical illness.
Symptoms if high
Sustained high HRV with low resting heart rate is generally a positive recovery signal, not a problem to fix.
Test these together
These biomarkers contextualize and unlock a clearer picture than any single value can.
Deeper reading
Protocols that move this marker
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