Many Garmin watches show the HRV status (HRV status): a summary of how your heart rate variability is at night relative to your own reference. Here we explain how to read it. What is the HRV and why it matters is in the Complete guidance on heart rate variability.
Rapid response: Garmin measures your HRV while you sleep and, after about three weeks of data, calculates your reference range. Then compare your average of the last 7 days to that range: balanced if it is inside, unbalanced if it is above or below and low if it is far below. Poor means your values are well below normal for your age (Garmin).
How Garmin Calculates HRV Status
- The clock looks at your heart rate on your wrist while you sleep.
- You need about three weeks of constant sleep data to show the status.
- Calculate your personal reference range.
- Compare your 7-day average to that range.
Using an average of several days instead of the one-night data is also what the research with endurance athletes recommends, because the daily value varies a lot (Plews et al., 2013).
What each state means
| State | What Garmin Means | How to interpret it |
|---|---|---|
| Balanced (green) | Your 7-day average is within your reference range | Good balance between training and recovery |
| Unbalanced (orange) | Your 7-day average is above or below your range | Something has changed: burden, sleep, stress. Check |
| Low (red) | Your 7-day average is way below your range. | Possible fatigue or need for further recovery |
| Poor | Your values are way below normal for your age. | If you maintain or have symptoms, consult a healthcare professional |
| No status | There is insufficient data for the average of 7 days | Sleep with the clock on |
Eye: A HRV above your range is not always a good sign. Garmin explains that it can appear when you increase the load a lot and your body is working to recover.
What influences your HRV
Training, physical activity, sleep, nutrition, and habits influence HRV, which also varies greatly by sex, age, and physical form (Garmin; Shaffer and Ginsberg, 2017). That's why there's no point in comparing your value to someone else's.
How to use it for training
- Look at the trend, Not the isolated night.
- Combine it with how you feel: sleep, tiredness, discomfort.
- If you go under for several days, Consider lowering the intensity or putting in a day off.
- Cross the load: If the HRV goes down while your load goes up fast, it's a sign to check the plan. We explained it in CTL, ATL and TSB.
Tips to make the data reliable
- He wears the watch every night and tight.
- Keep a similar sleep schedule.
- Take into account punctual changes (travel, illness, late dinner) when interpreting the data.
Garmin and TrainingForever
TrainingForever is integrated with Garmin Connect: your coach plans and sessions are synchronized with your watch. So you can adjust the plan with what you tell her about how you slept and how you find yourself. With TrainingForever, your coach has all the features free up to 5 athletes; from there, 0.99 € per active athlete per month, with a maximum of 49 €/month. For the athlete it's always free.
What a Coach Says
"I look at the trend of several days, never the data of one night. And if the HRV goes down, first I ask the athlete how he slept." — Marc Bañuls, coach with more than 15 years of experience
Frequently Asked Questions
What is the HRV in Garmin?
It is the variability of heart rate that the clock measures while you sleep. Garmin summarizes it in one state: balanced, unbalanced, low or deficient.
How long does it take Garmin to show the HRV status?
You need about three weeks of constant sleep data to calculate your reference range.
Is a high HRV always good?
Not necessarily. If it is above your usual range, Garmin marks it as unbalanced: it may appear after a strong increase in load.
Can I compare my HRV to someone else's?
It doesn't make much sense: it varies a lot according to age, sex, and physical form. Compare yourself.
Sources
- Garmin. Forerunner 570 – User Manual: Heart Rate Variability Status.
- Garmin Blog. Understanding the HRV Status on your Garmin smartwatch.
- Plews DJ, Laursen PB, Stanley J, Kilding AE, Buchheit M. Training adaptation and heart rate variability in elite duration athletes. Sports Med. 2013;43(9):773-81.
- Shaffer F, Ginsberg JP. An overview of heart rate variability metrics and norms. Front Public Health. 2017;5:258.
