What Is HRV? (The Simple Version)
Your heart doesn't beat like a clock. There's natural variation between each heartbeat—sometimes 0.8 seconds between beats, sometimes 1.0 seconds, sometimes 0.9 seconds. This variation is called Heart Rate Variability (HRV).
Counterintuitive fact: More variation is generally better. A heart that can speed up and slow down flexibly is healthier than one stuck at a rigid pace.
What HRV tells you: - How well your body is handling stress - How recovered you are from yesterday - Whether you're ready to push hard or need rest
How to Start Tracking
Simplest setup (free or cheap): - Use your Apple Watch, Garmin, Fitbit, or Oura if you have one - It's already tracking HRV, just find where to see it - Don't buy anything until you're sure you want to track
More accurate setup (~$100): - Polar H10 chest strap ($90) - Elite HRV app (free) - 2-minute morning reading
Premium passive tracking ($300+): - Oura Ring or Whoop - Automatic overnight tracking - No daily effort required
Making Sense of Your Numbers
Don't panic about your number: - "Normal" ranges from 20ms to 100ms+ depending on person - Age, fitness, genetics all affect baseline - Your number isn't good or bad—it's just yours
Simple interpretation: - Above your average → Good day to push - Below your average → Consider easier day - Way below average → Something's off—rest or investigate
Related Guides
- Getting Started — More detailed setup guide
- What Is HRV? — Deeper explanation
- HRV Myths — Avoid common misconceptions