on Measuring Recovery to Optimize Performance

The Consistency Project

on Measuring Recovery to Optimize Performance

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Getting fitter means balancing the need to overload the athlete and drive new adaptation without negatively affecting recovery. Accurately finding that balance, though, is a challenge. I break down why that’s the case here.

Topics discussed:

• The balance of training vs. recovery for athletic progress
• The result of too much training (defining: functional overreaching, non-functional overreaching vs. overtraining)
• How can you diagnose which stage you are in?
• The possible causes of overreaching and overtraining
• Defining heart-rate variability (HRV); what does it have to do with recovery?
• What does the research say about HRV and performance?

Referenced Studies:

European College of Sports Science and The American College of Sports Medicine, 2013. Joint Consensus Statement on Overtraining Syndrome
Bellenger et al., 2016. Review article on HRV and performance.
Grandou et al., 2020. HRV in resistance training.
Shaffer and Gingsberg, 2017. A heart is not a metronome.
Singh et al., 2018. Review article on HRV and performance.
Four studies with guided HRV training: Study 1, Study 2, Study 3, Study 4.