Week 31: HRV for Runners: What Your Morning Number Actually Means

Hi there 👋

Below is my latest interview, chatting about all things HRV with Joost Dekker on the Aerobic Edge Podcast.

My episode aside, I’ve really enjoyed listening to Mikki Williden’s episode (here), which discusses all things nutrition- something you might find interesting if you’ve been following along with my work on periodized nutrition.

From the show notes:

Your HRV dropped after a hard session. Most runners take that as proof they trained hard. Marco Altini says it’s proof of the opposite.

Marco is the founder of HRV4Training, an advisor at Oura, and an endurance coach. He came to physiology the long way round — from computer science and early wearable prototypes, back to university to study sports science, because he wanted to understand the bodies he was measuring.

In this conversation we cover what HRV actually measures, why “higher is better” is wrong, how to build your normal range, morning vs night measurement, what to change when your baseline drops, why a falling HRV in taper week is the good news, and why the data should make you need the data less.

Find Marco on Substack, where he writes about HRV, training and coaching.

Audio, here:

Video 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 and augo, guest lecturer at VU Amsterdam, and editor for IEEE Pervasive Computing Magazine. He loves running.

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