EPISODE · Jun 13, 2025 · 5 MIN
When to Ignore Your HRV Score (And Why)
from Heatrick Heavy Hitters – Muay Thai Performance · host Don Heatrick
This week, I received an interesting question from Orson in Thailand about using HRV as a fighter.After coaching fighters and analyzing performance data for over 15 years, I'll share something counterintuitive:Some of your best training sessions might happen on days when your HRV scores suggest otherwise.Here's what the research and practical experience shows:Recovery Scores Are Signals, Not Stop Signs* Low HRV indicates an increased stress load* High HRV suggests parasympathetic dominance* Neither absolutely dictates training intensityKEY MOMENTSFollow along using these quick timestamps:00:00 HRV Monitoring For Fighters00:12 Understanding Different HRV Systems00:59 Low HRV Scores: Why You Can Still Train Hard01:20 The Four-Week Training Cycle Explained01:59 Balancing Data With How You Feel02:27 High-Intensity Weeks: Managing The Red Flags02:53 Stop Micromanaging Your HRV Scores03:19 The Bigger Picture: Beyond Daily Readings04:02 When Multiple Red Flags Really Matter04:21 Making Smart Training AdjustmentsFurther notes and resources at https://heatrick.com/2025/06/13/when-to-ignore-your-hrv-score-and-why/
What this episode covers
This week, I received an interesting question from Orson in Thailand about using HRV as a fighter.After coaching fighters and analyzing performance data for over 15 years, I'll share something counterintuitive:Some of your best training sessions might happen on days when your HRV scores suggest otherwise.Here's what the research and practical experience shows:Recovery Scores Are Signals, Not Stop Signs* Low HRV indicates an increased stress load* High HRV suggests parasympathetic dominance* Neither absolutely dictates training intensityKEY MOMENTSFollow along using these quick timestamps:00:00 HRV Monitoring For Fighters00:12 Understanding Different HRV Systems00:59 Low HRV Scores: Why You Can Still Train Hard01:20 The Four-Week Training Cycle Explained01:59 Balancing Data With How You Feel02:27 High-Intensity Weeks: Managing The Red Flags02:53 Stop Micromanaging Your HRV Scores03:19 The Bigger Picture: Beyond Daily Readings04:02 When Multiple Red Flags Really Matter04:21 Making Smart Training AdjustmentsFurther notes and resources at https://heatrick.com/2025/06/13/when-to-ignore-your-hrv-score-and-why/
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When to Ignore Your HRV Score (And Why)
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