Heart Rate Variability (HRV)

Heart rate variability (HRV) is the physiological phenomenon of variation in the time interval between heartbeats.

What does that mean? Our hearts don’t beat at regular intervals. There may be a heart beat 1 second after the previous beat, the next beat might be 1.2 seconds later, and another may be 0.75 seconds after. It varies and that variance changes all day long depending on what we’re doing, what we’re thinking, how we’re feeling, how much we eat, how hydrated we are, etc.

I learned about HRV five or six years ago and used the iOS app ithelete paired with a chest strap to track my HRV each morning. It was a pain in the ass and it was really tough to get any meaningful results. Fast forward to 2019 and I wear a WHOOP band, which automatically handles all of the HRV readings and data. It has become a very valuable tool for my exercise and recovery.


If you’d like to learn more about HRV, I highly recommend the latest episode of the WHOOP podcast, Podcast No. 29: Heart Rate Variability (HRV), with Kristen Holmes and Emily CapodilupoThey did an amazing job explaining what HRV is, why it’s important, how it can be used, how WHOOP uses it, and strategies for improving your own HRV. I learned a ton from listening to this episode.



I’ve been wearing a WHOOP for almost four months and got the new 3.0 yesterday. The quality of everything is a huge improvement over the 2.0. If you want to track heart rate, sleep, and fitness activity (not steps) I highly recommend getting one.

Thruster Heart Rate


Wore a HRM for a garage workout today. This is some data from the Polar Beat iOS app. Pretty interesting to see how recovery changes over time and how long was spent in each zone. The workout was 14 thrusters with 105# every 2 minutes for 5 sets (10:00) and every set was unbroken. It took about 30-32 seconds each round to complete the reps.

Note: This workout is part of a 10 week thruster program I developed, which has been working great. When the last 2 weeks are over, I’ll publish the entire program.