I'm a Big Fan of both "Simple" and "Effective" Tools...
Especially when they are Based on Science...
Specifically when the Goal is Peak Performance.
However, I'm also Highly Skeptical.
The term "Based on Science" is Thrown Around.
Frequently.
Often as a Marketing Term to Push the Sales of "Extremely" Questionable "Solutions".
I would know.
I've Read the Research Papers behind many of these "Solutions".
I have Frequently Found Skewed Data.
Participants "Eliminated" from Results for Questionable Reasons.
Claims based on Hypothetical Theories that We have No Way of Achieving (And likely will not for Decades based on current Technology if it is Ever Possible).
Research using Skewed "Methods", Purposefully, to Get a Specific Result.
Scientific Research is a Mess.
So I was "Extremely" Curious and Skeptical when I heard of a Brand New Equation to Determine "Elite" Health.
What is it?
HRV > RHR.
Supposedly, if your HRV (Heart Rate Variability) is Greater than your RHR (Resting Heart Rate), it is an Indicator of "Great" Health.
Supposedly it would "Also" Indicate a Number of Other Things:
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Peak Performance Readiness
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Optimal Recovery
-
Adaptation to Stressors
-
Higher Likelihood of Longevity
-
Increased Resilience Potential
Quite the List.
Perhaps "Too" Good of a List.
But, I'm Curious to No End, so I did Two Things.
I first Checked My Scores around this.
Here's Something to Keep in Mind...
Different Companies have Different Methods of Calculating HRV.
So, Results and Scores may Vary from Device to Device.
I try to Account for this Using Different Devices.
Second, "When" You Measure Does Matter.
Morning?
HRV is likely to be Higher, and RHR is likely to be Lower.
Evening?
The Reverse is More Likely.
Especially after Dis-Stressful Days.
Researchers tend to say that "Morning" Results are Better Indicators of Your "Average", so most Devices Default to this.
Typically Devices have different Strengths and Benefits.
So, I Looked at Two of My Scores on Different Devices.
Device 1:
Today's Scores: HRV 55 ms > RHR 49 bpm
Monthly Average: HRV 56 > RHR 53 bpm
Check for an "Elite" Score.
Device 2:
Today's Scores: HRV 59 ms > RHR 50 bpm
Monthly Average: HRV 63 ms > RHR 57 bpm
Double Check for an "Elite" Score.
So is that it?
Do we say, Yep, that's the Proof!
No!
I'm only a Sample Size of 1!
I may be a Freak of Nature!
Next, we have to Check the Scientific Literature!
What did I find?
Nothing.
No Sources to Support.
No Books Claiming This.
No Scientific Literature Focused on this Formula.
Only a ChatGPT "Conversation" that Discussed "Why" This Metric Could Make Sense, "After" Being "Specifically" Prompted...
Essentially, ChatGPT came up with "Reasons" for this Formula to Work, Regardless of what the "Science" has shown.
So do we just end here?
Just another "AI Hallucination"?
Say it's 'Neat' that Cody's HRV>RHR but it Doesn't Reveal Anything About Peak Performance?
Should we Default to a Scientifically Tested Method like VO2 Max, something that Runners Commonly Use?
Well, Not So Fast...
Even if there is No Scientific Literature around HRV > RHR "Specifically", it does not mean we can't Assess if it is "Generally" a Good Concept.
There's also a Possibility that the Information is "Somewhere" out there, and I just couldn't find it - I am Human.
But, I'm Well-Read on Much of the Literature of RHR and HRV Overall.
One thing is Certainly True - RHR and HRV are "Much" Easier to Track than VO2 Max.
Few Devices Track VO2 Max, and Fewer Do It Well.
Most people Will Not want to take the Time and Money to get an Accurate VO2 Max.
There has been a lot more Funding put into becoming "More" Accurate at RHR and HRV, and more Devices Show Data giving "Pretty" Good Results.
So that is a Point for this Formula.
We also Know from Scientific Research that "In General"...
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Increasing HRV is Good
-
Decreasing RHR is Good
Of course, we want these to Change Incrementally through the "Averages", and Extremes may also be a Sign of Problems.
Most Doctors would agree that if you're not asleep, and your RHR is Below 40, that is a "Major" Problem...
Even if you are a Well-Trained Athlete (Whose "Normal" may be between 40 and 50).
We also know that an Extremely High "Total" HRV does not necessarily mean "Coherent" HRV which means we can be Experiencing "Extremely" Negative Wellness "Despite" having a High Total HRV.
This means things Lower Resilience, Lower Stress Adaptation, and Lower Recovery "Despite" a High HRV.
This tells us there are "Limits" to Pushing this Equation too far.
There is also the Fact that "Average" HRV Changes as we Age.
It Tends to Drop.
Sometimes Significantly.
However, Normal Aging "May" or "May Not" Impact RHR.
"If" it Impacts, it usually Increases...
But Not Dramatically.
We also know that Physical Training tends to Decrease RHR Overall.
So, if the Goal is to Increase HRV and Decrease RHR, and the "Average" Person is Extremely Unhealthy as is the Case in Today's World...
Then this Equation would at least Guide Us in a Healthy Direction.
We also Do Know from the Research that a Higher Personal HRV has been linked to all of these Results
-
Peak Performance Readiness
-
Optimal Recovery
-
Adaptation to Stressors
-
Higher Likelihood of Longevity
-
Increased Resilience Potential
So, if you "Aim" for HRV > RHR, then you will Likely See some of these Benefits.
But Again, HRV Coherence is a Better Indicator for All of these Results than Total HRV.
There is One More thing to Consider.
HRV is "Highly" Variable by Person.
There are People with what Appears to be "Very Low" HRV Scores who are Incredibly Healthy.
Their HRV Scores probably will "Never" go Above their RHR Scores.
But they can Still Determine Peak Performance "Readiness" based on their Averages.
Above their Average?
Higher Readiness.
Below their Average?
Lower Readiness.
So what is the End Verdict on this Equation?
It is Interesting, More Easily Accessible for Many People, and May Work for Some People...
But is Not Perfect or Based on the Scientific Research.
Some People Will Never Attain It, Despite being Exceptionally Healthy and being Able to Consistently Achieve Peak Performance.
What We "Can" Trust Are These Points...
Lower RHR Tends to be Better for Peak Performance.
Higher "Personal" HRV Tends to be Better for Peak Performance.
Total HRV is a Good Measure, but HRV Coherence tends to be Better for the Desired Results Mentioned.
If we Improve "Both" Total HRV and HRV Coherence, We will Attain the Best Results.
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