Heart Rate Variability (HRV) – part of my daily ritual

So for the last few years I have been using a pretty neat App, called Ithlete. Each morning I strap on my Heart Rate strap, connect it to my phone via Bluetooth and do about a minute of breathing in an out in time with the directions from the app. At the end of the monitoring, it gives me a Heart Rate Variability reading and more importantly a colour. I will be totally honest with you here, I run my training schedule based on these colours:

Green = Go to go. Can do hard session, intervals, smashfest etc.
Amber = Lower intensity, aerobic exercise, maybe a recovery ride, or some endurance miles, but nothing too taxing.
Red = Recovery day, very light intensity or rest, so maybe a gentle session on the rollers, or some stretching.

What I love about it is the simplicity. I am lucky that I can be fairly flexible in my approach to training. But if you accept that each week you are probably going to want to do a hard session or two, and a couple of easy rides, then I just do the hard stuff when I have a Green morning reading and save the easier stuff for Amber days.

Heart Rate Variability is a great way of determining your level of fatigue. It basically measures how much time there is between each of your heat beats. If you are fatigued, you will have a low HRV and the length of time between heartbeats is consistent (and will give a Red reading). When you are less fatigued, you will have a variation in time between heartbeats because the body is able to rapidly adjust to requirements for oxygen (high number and a Green reading). So by monitoring my HRV each morning, I am able to train accordingly.