Heart Rate Variability

Matt SmithEngland U18W

Strength & Conditioning Coach

How much training is the right amount on a daily,

weekly and monthly basis?

Monitoring Strategies

Daily Training MonitorRating of Perceived Exertion (RPE)Training LoadHeart Rate Variability (HRV)

Heart Rate Variability

Measures acute and cumulative changes in nervous system function in response to non-specific demands

Autonomic Nervous SystemSympathetic

“fight or flight”Parasympathetic“rest & digest”

Increases heart rate Slows heart rateRaises blood pressure Decreases blood

pressureDiverts blood flow to working muscles

Dilates blood vessels

Releases sugar and fats into the bloodstream

Promotes energy storage

Inhibits digestion Stimulates digestionReduces appetite Increases appetiteDilates pupils Constricts pupils

BioForce HRV

Measuring HRV

Put on heart rate monitor strapPlug in receiver to iPhoneOpen BioForce HRV app

Measurement

Results

HRV numberDaily change colour indicator

Graph

Daily Training ReadinessDaily Change Indicator Training Readiness

GreenNo fatigue. Training readiness is high, largest training loads recommended

Amber

Moderate fatigue. Training readiness is reduced. Sub-maximal training loads are recommended

RedSignificant fatigue. Training readiness is low. Active rest or complete rest is recommended

Integrated Web Application

Daily Training LoadReadiness Training Load

High Highest LoadingModerate Reduce training load 20-

30%Low No training or

recovery/regeneration

Weekly HRV LoadDaily Change Indicator HRV Load Scale

Green + 1 pointAmber - 1 point

Red - 2 points

Weekly HRV Load Total6-7 3-5 0-2 < 0Low Moderate High Maximum

Some Conclusions

Consistent monitoring over time is the most important factorWork with what you have. Teams require different strategies than individualsTrack the data and look for trendsGive it time. Learning how to effectively manage the training process is not easy and requires time, effort and persistence

THANK YOU

@coachmattsmith