Interpret heart rate variability against baseline to gauge recovery readiness.
HRV is only meaningful against a personal rolling baseline, since absolute values differ several-fold between individuals. A suppressed HRV combined with elevated resting heart rate is a stronger signal than either alone. A single reading is noisy, so trends across several days carry the information rather than any one morning's value.
Recovery HRV
Readiness combines the HRV z-score against baseline with resting heart rate elevation
These figures are population-average estimates for training and recreational planning only and are not medical advice. Individual responses vary widely. Consult a qualified health professional before starting or significantly changing an exercise, supplement or nutrition programme, particularly if you have any medical condition. HRV is affected by illness, alcohol, medication and stress as well as training. A persistently suppressed HRV or unexplained elevated resting heart rate should be discussed with a healthcare professional.
Readiness combines the HRV z-score against baseline with resting heart rate elevation HRV is only meaningful against a personal rolling baseline, since absolute values differ several-fold between individuals. A suppressed HRV combined with elevated resting heart rate is a stronger signal than either alone.
A single reading is noisy, so trends across several days carry the information rather than any one morning's value.
This calculator takes 5 inputs: Today's HRV, Baseline HRV, Baseline variation, Resting heart rate, Baseline resting heart rate. The pre-filled defaults are a realistic starting point — replace them with figures from your own environment for a result you can act on.