CrossFit Koncepts

The Basics

Your heart is like a finely tuned engine, constantly adjusting its performance to meet your body's needs. Whether you're pushing through a tough workout or sleeping peacefully, your heart provides crucial feedback about your overall health and fitness. Two key metrics stand out as particularly valuable for athletes: resting heart rate (RHR) and heart rate variability (HRV). Let's explore what these numbers mean and how they can help you optimize your training.

What's Your Heart Telling You?

Think of your RHR as your body's idle speed - it's the number of times your heart beats per minute when you're completely at rest. This number tells you a lot about your cardiovascular fitness and overall health. Generally, a lower RHR indicates better cardiovascular fitness, though there's quite a range of what's considered "normal."

HRV is a bit different and often misunderstood. Instead of counting the number of beats per minute, HRV measures the varying time intervals between each heartbeat. It might seem counterintuitive, but higher variability is actually better. When your heart can nimbly adjust its timing between beats, it shows your body is adaptable and ready to respond to whatever challenges come its way.

How to Take These Measurements

Getting accurate measurements is crucial for making these metrics useful. For RHR, timing is everything. The best readings come first thing in the morning, before you get out of bed. Your body should be completely relaxed, and you should be lying still for at least a few minutes before taking the measurement.

While you can count your pulse manually at your wrist or neck for 60 seconds, technology makes this much easier. Modern fitness trackers and smartwatches can do the work for you, providing consistent daily readings without any effort on your part.

HRV is a bit trickier to measure. You'll need specialized equipment since the time differences between beats are too small to count manually. Here's what works best:

• Chest strap heart rate monitors (most accurate)
• Modern smartwatches with HRV capability
• Dedicated HRV tracking devices
• Smartphone apps using your phone's camera

Know Your Numbers: Normal vs Athletic Ranges

Understanding what's normal for your age and fitness level helps you set realistic expectations and goals. Here's what the research shows for different age groups:

Resting Heart Rate (RHR) Ranges (beats per minute)

1. Ages 30-40:
1. Normal: 60-100
2. Athletic: 40-60
2. Ages 41-50:
1. Normal: 60-100
2. Athletic: 42-63
3. Ages 51-60:
1. Normal: 60-100
2. Athletic: 43-65

For HRV, the numbers tell a different story. HRV tends to decrease with age, but regular exercise can help maintain higher levels:

Heart Rate Variability (HRV) Ranges (milliseconds)

1. Ages 30-40:
1. Normal: 30-60
2. Athletic: 50-100
2. Ages 41-50:
1. Normal: 25-55
2. Athletic: 45-90
3. Ages 51-60:
1. Normal: 20-50
2. Athletic: 40-85

Remember that these ranges are guidelines, not rules. Your personal numbers might fall outside these ranges while still being perfectly healthy for you. What matters most is tracking your trends over time.