Beyond the Daily Number
Most HRV apps show you a number or score each day. But that single number is just the starting point. Learning to interpret HRV data means understanding patterns, trends, and context.
This guide teaches you to extract meaningful insights from your HRV data.
The Four Levels of HRV Analysis
Level 1: Daily Reading - What the app shows you today - Useful for immediate decisions - High noise, low signal if viewed alone
Level 2: Weekly Trends - 7-day rolling average - Filters out day-to-day noise - Better for training decisions
Level 3: Monthly Patterns - Longer-term trajectory - Shows if interventions are working - Reveals seasonal or cyclical patterns
Level 4: Context Integration - HRV + sleep + training + life stress - The full picture - Most actionable insights come here
Pattern Recognition
Post-workout pattern: - Day 0: HRV often drops (stress response) - Day 1: Still suppressed - Day 2-3: Return toward baseline - Longer recovery = harder workout or incomplete recovery
Illness pattern: - HRV drops 24-48 hours BEFORE symptoms - Stays suppressed during illness - Recovery precedes feeling better - Full HRV recovery takes days after symptoms resolve
Related Guides
- Morning Readiness Protocol — Consistent measurement
- HRV Troubleshooting — When data seems wrong
- HRV and Overtraining — Recognizing warning signs