Week 29: 90% Healthy: A Conversation About HRV, Wearables, and More

Hi there 👋

A few weeks ago, I had a lovely conversation with Klaudia and Don from the 90% Healthy Podcast covering all things HRV, which I hope you will find interesting.

Please learn more below.

From the show notes:

Dr. Marco Altini joins Klaudia and Don for the deepest heart rate variability conversation the show has done yet.

Marco holds a PhD cum laude in applied machine learning, an M.Sc. in human movement sciences and high-performance coaching, has published more than 50 papers and patents at the intersection of physiology and technology, co-founded HRV4Training, advises Oura, guest-lectures at VU Amsterdam, edits for IEEE Pervasive Computing Magazine, and just released his first book, Heart Rate Variability: Science and Strategies for Peak Performance (Human Kinetics, May 2026).

This conversation covers the full arc of HRV, from the foundational science, to how to measure it correctly, to what actually moves the number, to how elite athletes and coaches use it to train smarter, to the surprising links between HRV, the brain, and burnout.

A quick note on this episode: shortly after we started recording, Marco had to turn his video off to make sure we could give you the clearest possible audio. He was joining us from Italy, and the connection wasn’t cooperating on the video side, but the conversation was too good not to bring to you, so we prioritized the story over the picture. Thanks for understanding!

In this episode:

• Marco’s path from machine learning to human movement science to HRV

• The most dangerous hype in wearables and biometrics right now

• The biggest HRV myths even serious athletes and coaches still believe

• Marco’s validity findings on Garmin’s Health Snapshot feature

• The minimum viable daily HRV measurement routine

• Vagally mediated HRV and the Vagal Tank Theory, explained simply

• Chest strap vs. wristband vs. finger sensor vs. phone camera — an honest accuracy ranking

• Whether continuous HRV monitoring is useful or just noise

• What the newest habit-and-HRV research actually shows

• Metabolic flexibility, fueling, and how it shows up in endurance athletes’ data

• How altitude, heat, and travel affect HRV — and what to do about it

• What HRV-guided training looks like day-to-day

• Tapering, race-day HRV, and team-sport applications

• HRV, cognitive function, mental fatigue, and burnout

• The Normal Range concept from HRV4Training Pro

• Where wearable and HRV monitoring is headed in the next 5 years

• The 30-Day HRV Challenge from Marco’s new book

Guest: Dr. Marco Altini — Co-founder, HRV4Training | Advisor, Oura | Guest Lecturer, VU Amsterdam | Editor, IEEE Pervasive Computing Magazine | Co-Author, Heart Rate Variability: Science and Strategies for Peak Performance (Human Kinetics, 2026)

Hosts: Klaudia Balogh (Longevity Journalist, longevityjournalist.com) & Don Moxley (Sports Scientist, trainrecoverwin.com)

🔗 Marco’s Substack: hrv4training.substack.com📖 The book is available now through Human Kinetics and Amazon

🎧 New episodes of the 90% Healthy Podcast drop weekly. Subscribe, comment your HRV questions, and let us know who needs to hear this one.

Watch here:

Or listen here.

Please apply here should you be interested in working with me.

You can also learn more about my coaching, here.

Thank you!

Our book is out and available for purchase from Human Kinetics’ website, here (or on Amazon).

HRV4Training Pro is the ultimate platform to help you analyze and interpret your physiological data, for individuals and teams.

When using Pro, the app will also automatically recognize your account and add the Normal Range to the Baseline view, together with detected trends and additional annotations, which can help contextualizing longer-term changes.

You will also be able to pick rMSSD as the parameter to see on the homepage of the app.

Thank you again for your support and for allowing us to remain independent.

See you next week!

Marco holds a PhD cum laude in applied machine learning, a M.Sc. cum laude in computer science engineering, and a M.Sc. cum laude in human movement sciences and high-performance coaching. He is a certified Ultrarunning Coach.

Marco has published more than 50 papers and patents at the intersection between physiology, health, technology, and human performance.

He is co-founder of HRV4Training, Endurance Coach at Destination Unknown, advisor at Oura, guest lecturer at VU Amsterdam, and editor for IEEE Pervasive Computing Magazine. He loves running.

Social:

• Personal Substack

• Strava

  • Personal

  • HRV4Training Club

• Instagram

  • Personal

  • HRV4Training