Compare today’s morning RMSSD against your personal baseline to choose the right training intensity. Studies suggest HRV-guided training can reach similar VO2max improvements with less training load (Vesterinen et al. 2016; Javaloyes et al. 2019).
HRV Data
Past 7 days RMSSD (oldest → newest, ms)
D-7 (oldest) → D0 (today, rightmost)
Subjective readiness (1-5, helps interpret HRV)
Sleep quality: 3/5
Muscle soreness (5 = no soreness): 3/5
Stress / mood (5 = relaxed): 3/5
Why RMSSD?
RMSSD reflects parasympathetic vagal activity, is less affected by breathing rate, and is one of the most reliable single recovery markers. Supine and standing trends can both work; a 7-10 day rolling average helps detect meaningful change.
RMSSD reflects parasympathetic vagal activity, is less affected by breathing rate, and is one of the most reliable single recovery markers. Supine and standing trends can both work; a 7-10 day rolling average helps detect meaningful change.
7-day mean
47 ms
Std dev
±2
Today RMSSD
44 ms
Z-Score
-1.50
7-Day Trend
🟡 Below baseline — reduce intensity
Today’s RMSSD is clearly lower (z = -1.50), which may reflect accumulated load, poor sleep, or early illness.
Recommended today: Switch to an easy run for 30-45 min @ E pace or cross-training; skip quality work
Subjective Readiness Score
Readiness total: 9/15 (sleep 3 + soreness 3 + mood 3)
— Readiness is neutral; mainly reference HRV
— Readiness is neutral; mainly reference HRV
7-Day Details
| Day | RMSSD | Δ vs 7d mean | Status |
|---|---|---|---|
| D-6 | 45 ms | -2 | 🟡 Low |
| D-5 | 48 ms | +1 | 🟢 Above baseline |
| D-4 | 50 ms | +3 | 🟢 Above baseline |
| D-3 | 47 ms | +0 | 🔵 Normal |
| D-2 | 49 ms | +2 | 🟢 Above baseline |
| D-1 | 46 ms | -1 | 🔵 Normal |
| Today | 44 ms | -3 | 🟡 Low |
Scientific Basis
- Vesterinen et al. (2016): Med Sci Sports Exerc — HRV-guided and fixed-plan groups improved VO2max similarly, with less training volume in the HRV-guided group.
- Javaloyes et al. (2019): Int J Sports Physiol Perform — well-trained cyclists showed a meaningful 40-min time-trial improvement after HRV-guided training.
- Plews et al. (2014): Int J Sports Physiol Perform — popularized the 7-day rolling average plus ±1σ normal-range approach.
- Plews et al. (2017): Int J Sports Physiol Perform — smartphone PPG-based HRV measurement showed near-perfect agreement with ECG, a practical daily tracking tool for athletes.
Next: integrate HRV into a full training plan