Recovery

Recovery HRV Trend Logger

Enter one HRV reading each morning from your app or chest strap. The logger uses log-transformed RMSSD, compares your 7-day average with your normal range from the last 60 days and tells you whether recovery looks normal, suppressed or elevated.

-Add readings to see your recovery status.
-Latest RMSSD
-7-day average
-Normal range (60 days)
-7-day CV of lnRMSSD
-7-day resting HR
DateRMSSD7-day avgResting HRNote

Runs entirely in your browser. Nothing is uploaded to any server.

Why track HRV

Personal readiness

HRV reflects how your nervous system is coping with training and life stress.

Catch overreaching

A sustained drop below normal is an early sign of accumulated fatigue.

Validate habits

See the effect of sleep, alcohol, travel and recovery routines.

How to log HRV

  1. Measure each morningTake a reading on waking, lying or sitting the same way every day.
  2. Enter the valueType RMSSD in ms (and resting HR if you like) for the date.
  3. Check the statusCompare your 7-day average with the normal band and adjust training.

Interpreting your HRV trend

Higher HRV relative to your own baseline generally means good recovery; lower means stress or fatigue. The trend matters more than any single reading, and so does stability: a very high coefficient of variation (day-to-day swings) can also signal stress.

The logger works on the natural log of RMSSD because HRV data are skewed. Results are converted back to milliseconds for display.

Within normal

Train as planned.

Below normal

Favour easy sessions, sleep and nutrition.

Above normal

Often good recovery, but a sharp rise can follow illness or extreme fatigue.

HRV logger FAQ

What is RMSSD?

The root mean square of successive differences between heartbeats, in milliseconds. It reflects parasympathetic (rest and digest) activity and is the HRV value most apps and chest straps report.

Why use a 7-day average?

Daily HRV is noisy. Research on athletes shows a rolling 7-day average of log-transformed RMSSD tracks training adaptation and fatigue much better than single days.

How is the normal range calculated?

From your readings in the last 60 days: the average of lnRMSSD plus and minus half a standard deviation, a common "smallest worthwhile change". You need at least 14 readings for it to appear.

What does below normal mean?

Your recent HRV is lower than usual, which often follows hard training, poor sleep, illness, alcohol or stress. Consider an easier day and prioritise sleep.

Can I compare my HRV with other people?

Not usefully. HRV varies hugely between individuals, with age and with the device. Only compare against your own baseline measured the same way.

Try other recovery tools

More free tools from My Panda Toolbox.

RHRResting Heart Rate LoggerTrack your pulse. SLPSleep Quality JournalTrack sleep. HRZHeart Rate Zone CalculatorTraining zones. RPERPE Training LogLog sets with RPE.