The Basic Framework
Your morning HRV reading tells you how recovered your nervous system is. A reading above your baseline suggests you're ready for intensity. A reading below suggests you might benefit from an easier day.
This isn't about avoiding training—it's about matching intensity to capacity.
Interpreting Your Score
Most apps provide a normalized readiness score (like 1-10 or a color code) that accounts for your personal baseline. This is more useful than raw RMSSD because it's contextualized to you.
Green/High: Full capacity. Good day for high intensity, PRs, competitions.
Yellow/Medium: Normal. Standard training is fine, maybe skip the hardest intervals.
Red/Low: Reduced capacity. Focus on recovery, easy movement, or rest.
Don't Be a Slave to the Number
HRV is one data point, not a command. Consider:
- How do you actually feel?
- What does your training plan call for?
- Is this a one-day dip or a multi-day trend?
A single low reading shouldn't cancel an important workout. A week of declining HRV with increasing fatigue definitely should.
Building Your Baseline
You need 2-4 weeks of consistent morning readings to establish a meaningful baseline. During this time, measure every day even if the insights aren't actionable yet. Your app needs data to learn your patterns.