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Garmin Connect HRV Status Update

Garmin Connect HRV Status Is FINALLY Showing Some Improvement – And I’m Feeling It!

This Garmin Connect HRV based Ecosystem Is really getting interesting. I’m literally using just about everything Garmin; The Scale, the Watch, and the Head Unit. I probably ought to buy a Neo 2t and a pair of pedals, but I’m fine for now with my current setup. I know there is debate over the accuracy of NIRS, the validity of the FirstBeat HRV claims, but let’s face it; no other company is showing the commitment to data collection and general health guidelines like Garmin Fitness. It’s not cheap, but I think the long-term gains for overall health and wellness are working. The Garmin Connect HRV Status shows overnight heart rate variability, and I think the combination of regular exercise, a new bed, a more private bedroom, a LOT less alcohol at night, and a LOT more water throughout the day, is leading to better sleep, and better rides.

***Before we go any further, I’m curious to know if you think these blog posts are informational. IF you feel like they are, then .

Garmin Connect HRV Status Shows How Sleep Is Leading To Better Workouts – and Vice-Versa

Have a look at my 6-month TREND for HRV Status.

6 Month Garmin Connect Training Status Report Including HRV Status
This is the 6-Month Training Status Report from Garmin Connect. Specifically, look at the third chart; HRV Status. It shows the incredible stress I was under at the end of last year, which resulted in a severely suppressed HRV status. Once I started simply walking the dogs last winter, and we had a home we could call our own (that’s a whole other story that remains unfinished), the HRV Status began to stabilize, albeit still ‘low’ (stress) and ‘Tight’ (again, stress). Once I started training regularly again in February of this year, however, HRV Status began to stabilize, and it’s FINALLY starting to rebound, which I’ll show in the next image. Also take a look at the Garmin Connect Acute Training Load, below HRV Status. As my training load grew, HRV Status actually improved, and it was on the days where I rode an acute overreach that the HRV Status dipped back into ‘Unbalanced‘ Territory. We’re Tempering Action With Wisdom.

Now, here’s the corresponding 28-day trend, which is a bit of a close-up of the 6-month chart.

28 day Garmin Connect HRV Status April 26 through May 23rd 2023
The dots on this chart represent a rolling 7-day average of HRV Status, measured at night, from the time I fall asleep to the time I wake up. The grey zones represent a baseline range. I’ve been told that my range is too low (too stressful) and too tight (again, too much stress), but I’m encouraged by the STABILITY I’m seeing in this chart, and the RISING TREND as well. This means that I AM recovering better, and sleeping better to some degree. And as we know, a good night’s rest is critical to a good day’s performance.

Is it leading to better results?

Honestly, I don’t yet know. I am confident that my Threshold is improving, and I believe that my Anaerobic Work Capacity is growing. More importantly, I’ve started losing weight, and I just ‘feel’ better, all around. The first chart shows that Vo2 Max is improving, and I think I could probably break 300 watts for 20 minutes if I really tried. But I’m not ready yet to tax my system like that. I want to focus on consistency, and on learning as much from this Garmin Connect ecosystem as possible. There is SO MUCH DATA available!

Garmin Connect Body Weight 1 Year Graph
I’m convinced that a good night’s rest and improved overnight HRV Status, leads to better workouts with higher calorie counts. This leads to a more optimal weight. I’ll continue to avoid alcohol and increase my caloric expenditure, especially on weekends, to try and achieve my goal of 70kg. If I start to lose fitness because I’m too light, I’ll report that.

Garmin Connect HRV Status and Periodization

If you look at my Acute Training Load chart, you may see that the black line, which is a rolling 7-day average of TRIMPS. It’s bouncing near the bottom of the Green zone, known as the ‘Optimal Range’. This is intentional. I’m backing off on the intensity for the week, to avoid a fitness plateau and stale performance. My clients on VQ Velocity are really enjoying this hybrid approach to Physiology and Physics. 8 weeks in, and we’re set for one of our best summers of activity yet. I’ll be attempting a new 20-minute breakthrough next week, along with a new Threshold and Vo2 Max. I like to attempt these indoors, because it’s consistent. But if the HRV Status or Sleep Scores trend in the wrong direction, I’ll listen to my body, and will delay Breakthrough Efforts until I’m recovered and mentally prepared.

HRV Status Is One More Metric That Can Help With a Holistic Approach to Training, Recovery, and Fitness.

I sell these watches. I love these things. Any cyclist who owns a Garmin head unit and is half-serious, needs to be looking at this stuff. I DO think it’s accurate enough and consistent enough to be effective. I can’t wait to see just how fit I can become, with my clients as well. This is my new platform going forward. We’ll be migrating to this HRV-based ecosystem for the majority of our cycling, and then use wattage for those SUPRA-THRESHOLD efforts that require taxing the Central Governing Theory to its’ limits.

Thanks for reading, and ENJOY THE RIDE!



Like what you see in these posts? Why not take the next step? Coach Wharton is currently accepting new clients for both Xert and PerfPro training methodologies. He is also available to discuss specific questions or equipment/training issues—just  schedule an online video consultation.