TIPS TO IMPROVE HEART RATE VARIABILITY

Improving your cardiovascular health, endurance and heart rate variability (HRV) all go hand in hand. If you want to boost this metric for health or performance reasons here’s what you can do.

HRV - Heart Rate Variability

HRV refers to the variation in time between consecutive heartbeats — specifically the intervals between R-waves in an ECG (often called R-R intervals) or equivalent signals.

1. Schedule recovery days

Training hard on too many consecutive days without an easy or rest day can leave you run down. Research shows over-training lowers HRV by increasing sympathetic stress. 

So:

• Plan active recovery or rest after intense sessions.

• Use low-intensity work (mobility, light cardio) rather than “just another heavy day”.

2. Make hydration a priority

Poor hydration affects circulation and increases cardiovascular strain. One review links mild dehydration to reduced HRV. 

Tip:

• Carry a refill bottle and aim to sip regularly.

• Monitor urine colour (pale not dark) as a simple check.

3. Get serious about nutrition

Your food and drink choices impact HRV more than you might think. For example, alcohol can suppress HRV for up to 4-5 days post drink. 

What you can do:

• Keep alcohol moderate and track how your recovery figures respond.

• Focus on whole foods, lean proteins, vegetables and keep meal timing consistent.

• Avoid large late-night meals if you find your HRV dips day after.

4. Be consistent

Consistency matters more than bursts of “go hard”. Your body responds better when you have a steady rhythm: same sleep schedule, regular training times, fewer random disruptions. 

So aim for:

• Fixed bedtime and wake time.

• Training around same time each day if possible.

• Minimising erratic habits (e.g., late weekend nights) that throw off your nervous system.

5. Manage stress and breathe well

HRV is largely a measure of how your nervous system (sympathetic vs parasympathetic) responds. Lower HRV often means higher stress or lower recovery. 

Actionable steps:

• Practice slow diaphragmatic breathing for 5-6 minutes (e.g., inhale for 5 s, exhale for 5 s). 

• Introduce brief mindfulness or meditation sessions.

• Note stressors and recovery status in your training log.

6. Prioritise quality sleep

Sleep is pivotal for HRV. Poor or inconsistent sleep equals lower HRV. 

Prioritise quality sleep

Tips:

• Avoid screens 30-60 mins before bed.

• Keep bedroom cool and dark.

• If you train late in the evening, make sure you allow enough wind-down time.

Why this matters

• HRV reflects your body’s ability to adapt to training and stress. Higher HRV often means better resilience. 

• For your training (whether for endurance, strength, or events like HYROX) better HRV helps you recover faster and train harder when it counts.

What to do next

• Choose one tip from above to work on this week (e.g., improve hydration or stick to a bedtime).

• Track your HRV daily (ideally first thing in the morning) using your wearable.

• After one month revisit your HRV trends and adjust one more tip.

• Integrate this into your training calendar so your HRV gains support your session strength and day-to-day recovery.