In our last +1, we talked about the importance of training our recovery—ESPECIALLY when we’re seeing just how hard we can go as we deliberately approach the red line.
We also talked about getting our HRV > RHR.
I want to share a chat I had with ChatGPT to bring the point home.
Here it is.
Me: “Tell me why HRV > RHR is a powerful measure of recovery and a target we’d be wise to consider trying to hit.”
ChatGPT: “HRV > RHR is a powerful measure of recovery because it reflects the balance between your autonomic nervous system’s two key branches: the parasympathetic (“rest and digest”) and sympathetic (“fight or flight”) systems. Here’s why this target is worth pursuing:
1. Optimal Recovery State:
A high HRV indicates that your body is efficiently shifting into a parasympathetic-dominant state, which is critical for recovery, tissue repair, and mental resilience. Pairing this with a low RHR (a marker of cardiovascular efficiency) suggests your body is recovering well and ready for physical or mental demands.
2. Adaptation to Stress:
The combination of a high HRV and low RHR shows your body is not only managing stress but also adapting to it. Training, work, and life stressors can elevate RHR and suppress HRV, but consistent recovery practices can reverse this trend, signaling increased fitness and resilience.
3. Connection to Longevity:
Studies show that both higher HRV and lower RHR are correlated with improved cardiovascular health and a reduced risk of mortality. This pairing indicates that your body is well-regulated and adaptable, which is crucial for long-term health and vitality.
4. Indicator of Readiness:
HRV > RHR offers a simple and personalized way to assess readiness for high-intensity training or work. If your HRV dips or RHR rises, it’s often a sign to prioritize recovery before pushing too hard.
5. Morning Meditation Synergy:
Starting the day with low RHR during meditation enhances parasympathetic tone and primes your body for focused effort. By targeting HRV > RHR, you cultivate ‘energized tranquility,’ a state where your body and mind are both calm and capable of peak performance.
6. Resilience Metric:
HRV > RHR serves as a tangible goal to track how well you’re managing daily life and training stress. Achieving this target consistently indicates not just recovery but also an upward trajectory in your overall health and well-being.
7. Simple, Actionable Metric:
Combining HRV and RHR into a single target gives you a clear, daily feedback loop. It’s actionable, trackable, and personalized—perfect for a program like Heroic Elite, which emphasizes practical, high-leverage behaviors.
Targeting HRV > RHR ensures you’re not just chasing performance but building resilience, longevity, and an antifragile foundation for sustained success. It aligns perfectly with the principles of energized tranquility and the Heroic Elite ethos."
Me: “Brilliant. Thank you. Please give me some of the ways we intend to help people optimize this with Heroic Elite—from eating, moving, sleeping, and breath work meditation.”
I’ll share ChatGPT’s great answer to that in our next +1.
For Today…
What do you KNOW you COULD be doing that would most help you optimize YOUR resting heart rate and heart rate variability?
And…
As always, what’s the #1 thing you know you could STOP doing that would most powerfully optimize your resting heart rate and heart rate variability?
Get on that.
TODAY.
P.S. As always, if you feel inspired, go to Heroic.us/elite and join us for a 101 day program that is all about getting you activated!
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