Resting Heart Rate

Training
1

Hi!

What is the most correct way to get your resting heart rate to use in XERT? I’ve never given it too much attention in other training platforms, but here it seems to have a bigger impact, so I’m looking to do it the right way…

As far as I know there are different points of view to get this number, right now I’m using the RHR of the last 4 weeks obtained from my garmin that I use only while I’m awake. But before Xert I just used the lowest value while sleeping or awake…
In my case the daily average just awake (calculated from my garmin) is around 61, but while sleeping it can go down to around 50.

So how should I get this number?

  • Minimum HR while awake.
  • minimum hr sleeping and awake.
  • Average while awake? (what I’m currently doing)
  • Average awake and sleeping?
  • other??

Thanks!

2

I use the 7 day Average from my Garmin Forerunner 265S. I do, however, wear mine at night mainly so I can laugh at the random recovery numbers it generates that I can then ignore.

This is how Garmin determines it

  • Resting Heart Rate: This value is for the current day. Daily RHR is calculated using the lowest 30 minute average in a 24 hour period.
  • 7-Day Average Resting Heart Rate: Some watches will display a 7-day average resting value which is the daily average resting heart rate over the last seven days. It is a rolling value and does not reset at the beginning of each week. Estimates will be less accurate for users that do not wear their watch overnight.
3

That’s me!
I just hate sleeping with the watch on, but I will give it a try to see how much it goes down.

4

Usually resting heart rate is your rate when you first wake up. Your heart rate will go significantly lower overnight than this “resting rate”.

5

But still useful for tracking changes?

6

Since HR only matters with HRDM activities with no power recorded, you could do this experiment.
Take screenshots of a couple workouts that have been analyzed with HRDM. Include one HIT and one LIT.
Next go to HRDM under Profile Settings, General tab.
Change RHR from 61 to 50 (or whatever you want to test), Save change, then return to those activities and compare the results.
Is the difference significant or minimal?

7

I thought it had an impact in the form status, like analyzing my HR on easy workouts or while warming up and comparing it with my RHR could make some algorithms magic and change or fine tune my form numbers… but I just did the test (60 and 50) and the form is the same :melting_face:…

So thanks for opening my eyes, I’m just wasting my time with this little detail :sweat_smile:

8

Xert doesn’t do that. Use Garmin for that. :grinning: