Why Triathletes Need HRV
Triathlon training is uniquely demanding. You're managing three disciplines, often training twice daily, with races lasting anywhere from 75 minutes to 17 hours. HRV becomes essential for:
Load management: - Balancing three sports without overreaching - Identifying when brick workouts are appropriate - Timing key sessions for optimal adaptation
Recovery monitoring: - Each discipline stresses the body differently - Total load accumulates faster than single-sport athletes - HRV reveals cumulative fatigue that feel alone misses
Periodization: - Build phases, taper timing, race week decisions - Managing training across months of buildup
Discipline-Specific HRV Patterns
Each discipline affects HRV differently:
Swimming: - Breath holding creates unique autonomic stress - Cold water exposure can temporarily boost HRV - Less musculoskeletal damage = faster HRV recovery - Hard swim sessions may show less HRV suppression than equivalent run/bike
Cycling: - Low impact, good for recovery days - Long rides create significant cumulative stress - Indoor trainer sessions often tank HRV more (heat, monotony) - Easiest to do high volume without HRV crash
Running: - Highest impact = most muscle damage - HRV suppression typically strongest after hard running - Run recovery takes longest - Key sessions should follow high HRV days
Managing Brick Workouts
Bricks (back-to-back disciplines) are essential for triathlon but demanding:
When to brick: - HRV at or above baseline - Not accumulating fatigue from previous days - Key brick sessions = high HRV days only
Brick recovery: - Expect HRV suppression for 24-48 hours - Plan easy days after significant bricks - Long bricks (2+ hours) may need 2-3 days recovery
Strategic bricks: - Bike-to-run is most race-specific - Swim-to-bike bricks are less common but useful - Don't brick when HRV is already suppressed
Weekly Planning with HRV
Sample HRV-guided week (Ironman build):
| Day | HRV Status | Training | |-----|------------|----------| | Mon | Check baseline | Easy swim + strength | | Tue | Monitor | Key bike intervals OR tempo run | | Wed | Usually lower | Recovery swim, easy spin | | Thu | Should recover | Second key session | | Fri | Monitor | Easy run, technique swim | | Sat | Need high HRV | Long ride or long run | | Sun | Post-long | Second long session or rest |
Flexibility rules: - If HRV is low on a key day, swap with an easy day - Don't stack key sessions on consecutive low HRV days - Long weekend sessions require high HRV
Race Week and Taper
Taper monitoring: - HRV should rise as volume drops - If HRV doesn't rise, taper may be insufficient - Rising HRV = body is absorbing training
Race week expectations: - HRV typically peaks 3-5 days before race - Slight pre-race anxiety dip is normal - Very high HRV = ready to perform
Race day: - Check HRV but don't obsess - Low HRV doesn't mean bad race (adrenaline helps) - Focus on execution regardless of number
Post-race: - Expect severely suppressed HRV (especially after Ironman) - Full iron distance: 2-4 weeks to normalize - Olympic/sprint: 1-2 weeks - Don't rush return to training
Season Planning
Base phase: - Build aerobic foundation with moderate HRV impact - Lots of Zone 2 work = stable or rising HRV trend - Focus on consistency over intensity
Build phase: - HRV may trend slightly lower as load increases - Key is avoiding sustained suppression (>7 days low) - Balance intensity across disciplines
Peak/race phase: - Reduce volume, maintain some intensity - HRV should rise as freshness builds - Trust the taper even if you feel flat
Recovery phase: - After A-races, let HRV fully recover - Unstructured activity, no key sessions - Transition to next training block only when baseline is restored
Device Recommendations
Triathletes have specific needs:
For all-in-one tracking: - Garmin Fenix/Forerunner: Open water swim, cycling, running - COROS: Excellent triathlon features, great battery
For best HRV accuracy: - Polar H10: Works in water, excellent accuracy - Oura Ring: Effortless overnight tracking
Recommended setup: - Wearable for 24/7 tracking + overnight HRV (Garmin, Oura, Whoop) - Chest strap for accurate workout data
Most serious triathletes use multiple devices to cover all bases.
Related Guides
- HRV for Running — Deep dive on running-specific HRV patterns
- HRV for Cycling — Cycling-specific HRV guidance
- HRV for Swimmers — Swim-specific considerations
- HRV and Overtraining — Multi-sport athletes at higher risk
- HRV and Travel — Managing competition travel