HRV4Training

@marco_alt

V4.6 Quick Start Guide

Features

• HRV-based advice helps you modifying your trainings based on objective measures of recovery

• Single or orthostatic test• Paced breathing (6 to 10 breaths/min)• Time and frequency domain HRV features (all

data can be exported) • Works with Bluetooth SMART heart rate

monitors or the phone’s camera• Lets you annotate your training days and

training intensity to provide more accurate analytics on how your trainings impact your physical condition

• HRV4T Fitness Points to provide a single, straightforward metric to analyze your physical condition

• Analyze trends, go beyond daily variability

Settings

Select test type (single or sit/stand)

Select paced breathing rate in

breaths per minute

Configure default data acquisition

mode

Audio and vibration guidance

during the test

Select test duration

Configure reminder

Link to Dropbox or send your data via

email

The basic view shows a single

metric representative of your HRV, called HRV4T Fitness

Points. Otherwise you can access all HRV features using the advanced view

Measurement

Check connection

qualityIf you chose the orthostatic test,

you’ll lie down for the first part of the assessment, then stand up for the

second half. Otherwise you can

perform a single test while lying down or

standing

Follow the gray bar to pace your

breathing

Breathe in while the bar

increases, and breath out while

the bar decreases

If you chose to use the camera, you’ll see the PPG signal

used to extract HRV information. Make

sure you see a signal similar to the one reported here

HRV-Based Advice

5 out of the last 7 days are

required to get a baseline, be

consistent with your

measurements

Based on today’s condition, and your

last week of measurements,

HRV4Training will provide advice on today’s training

(rest, low intensity, high intensity)

Your recovery state today

Take a test using the default sensing

modality (see settings)

The color coded bar at the bottom

summarizes for you your condition,

based on all data above

History

Time frame

Monitory daily variability, e.g.

decreases in rMSSD following high

intensity trainingsAnnotate your

trainings, you’ll be able to get more insights in the Statistics tab

Select feature to analyze (advanced view only)

Annotate a training day

Select training intensity

HRV4T Fitness point combine

multiple features to

provide you with a single number

representing your HRV-

derived physical condition

Trends

Go beyond daily variability

Analyze long term trends

Statistics

Trainings can be

filtered by intensity

The first bar indicates your HRV in a day following rest (no training).

Bars two to four show your HRV on

a day following one, two or more

than three trainings in the preceding days

Select time frame for your analysis

Questions?

@marco_alt

See link below