What's Really Holding You Back? | The Secrets Of Heart Rate Variability With WHOOP
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- Опубликовано: 6 июн 2024
- Recovering from a hard training session can be hard to quantify and understand. But just what is recovery, and how can it help improve your bike riding?
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Not sure why all the hateful comments. This video was amazing. Very informative and great questions / answers asked. Watched it several times. The science behind recover is very interesting and is definitely more than just "get some rest". It's great to be able to quantify why I feel great from one day to the next when I haven't seemingly done anything different. Thanks guys!
Steven Palomino yeah, don’t understand so much negativity, wouldn’t mind giving it a go for 6 months, might help me stop drinking as much. And improve my biking performance.
Yes, please, more analyses like this! As someone who has just started following pro cycling as a spectator sport in the past couple years, content like this is super instructive to understand what's happened in the race (and what the consequences may be for future stages) with greater nuance.
Thanks Jake, it's intricate and fascinating stuff eh?
@@gcn I actually meant to leave this comment on another video, I think-one of the longer stage analysis videos Si and Dan did toward the end of TdF-but I'd watched it on my Roku and then typed the comment on my phone after the fact, and I must've clicked the wrong video. Anyway, more in-depth race analysis was the ask!
That said, HRV is pretty neat stuff too, and I'll keep an eye out for videos about it, too. I'm actually thinking of trying Whoop, but not just for the training benefits. When I started cycling, it wasn't something I did for positive mental health outcomes, but after having spent a couple years pushing myself to ride greater distances at faster speeds, I have definitely noticed improvements in my alertness, my ability sustain deep focus and attention, my capacity to manage stress and anxiety, and my general mood and disposition... and, wouldn't you know it, HRV is strongly correlated with all those things, too. Another RUclipsr has a great video on the subject: ruclips.net/video/LOe9GNEDKZ8/видео.html
So maybe HRV training isn't just a fitness hack, but a life hack more generally.
I ride 2 times a week and drink the other 5 days, my Recovery days are the 2 days i ride. REKT
TruthYnot you are my spirit animal
🤣🤣
🤣🤣🤣 well done mate
Love you Simon Richardson keep up your excellent work 😊🙌
Really interesting to hear all the data explained. Excellent job of describing what seems a very complex science.
Thanks Mail! It's certainly not simple!
Complicated but most informative. Excellent.
Timely! I've been looking into this since seeing how some athletes (e.g. Kate Courtney and Phil Gaimon) use Whoop to train and recover. Mine was delivered yesterday. I really appreciate the deep dive and the clear explanations.
Thanks i was watching this and my neighbour came in and we watched this together now our whole village has watched this video and they all appreciate how to recover 👍🏻
Very informative, thanks!
A new GCN video about recovery good timing as I just got home from a long training ride with my cycling club. Time to put my feet up and enjoy.
nice one, hope you enjoyed it!
I'm a HUGE GCN fan... and this is by far the best video I've seen so far.
Love it, good info
Honestly the best/clearest explanation of HRV I've heard.
Great to have you in Boston, Si! I hope you got out on the road with your bike in the area.
Yes everyone should experience riding and dodging massive sink holes and crazy driver and pedestrians in Boston
I think every time she looks at Si, her heart rate goes up and her heart rate variability goes down.
If he had a Whoop nookie sensor, it'd be telling him "Well in lad... well in."
I enjoyed this video and found the presentation to be informative and educational. I'm not in the target demographic for this gizmo but it is interesting to know more about new tech like this. Seems to me that it would be rather fascinating to get this kind of physiological data and be able to use it to implement better training and overall lifestyle improvements.
After I watched the video I checked out some of the comments and was surprised by the negativity and the points that were nit picked. In my view the woman did a fine job of representing and explaining the product.
Thanks Alistair, we appreciate your feedback! Glad to hear you found this one interesting 👍
Hey Si, did you get all that? 😁 As a former news reporter: I salute you being able to conduct the TV interview AND absorb that AMOUNT of data from Whoop lady! Awesome. 👏🏼👍🏼👌🏻
This was an extremely helpful video and offers real-world insight to improving ones health and conditioning - a great metric, though it is only one tool, and we need remember that... I'm seriously looking into Whoop as a training aid and general health monitor - As Si indicated, I've been training by my gut instinct, which didn't really have an off switch - when I was a competitive professional, I just turned the switch on and went for broke, not realizing the damage I was doing or inconsistent quality of my training... Thanks!
This needs to be expounded upon. They explain that reduced HRV is from stress and that stress can have many sources. But what do you do with that information? Not train at all that day? Train in a lower zone? I don't get to pick and choose when I have time to ride so I certainly wouldn't let an HR device keep me off the bike. In fact that's counter-intuitive since the bike IS my stress relief!
Albert Einstein - "If you can't explain it simply, you don't understand it well enough."
Justin Roysman I thought She did a good job at explaining it. I understood it just fine at least
I feel you...i understand what they do with the data and how they get it .....but that beat variance threw me off
"The more your heart jumps around (to an extent, of course), the readier you are for action" - PhD Bryn Farnsworth. Luckily there is much explanation done since 1760 when HRV was first described.
Which part did you struggle with?
@@Advcrazy I would encourage her as well. I simply think that she overcomplicated what should have been an approachable topic. At least to me she tried hard to make it seem novel . Companies run out of ways to sell products so they send a spokesperson to tell us how their glorified heart rate monitor will take the weekend warrior to the next level.
Fascinating. Love this sort of content.
Anyone else fascinated by the water in her glass going up? I thought Si listened really well (not easy with Jet Lag, and with vocal fry- at least I struggle with that) and asked really astute questions, and she responded well to his questions, none of which sounded scripted. Personally I don't train enough to zoom in on marginal gains on recovery - I just need to get on the bike more.
Did well for a sales rep. Surprised there was not a cardiologist to hand
Medlife Crisis would look at this and probably laugh his ass off, he has a "duck like a quack" series going on, maybe he'll spend a moment to debunk the whole HRV concept. Or maybe not, who knows, he seems like a busy individual. But it's interesting you've got one math buffin and one kinesiology guy, together they spin some crazy theories in the absence of any actual health care individuals. I really liked the lady's explanation about HRV reacting meaninglessly to everything in the world but less so at night when you're sleeping dreamlessly, yet the photo from the peloton shows some guy wearing his WHOOP while riding and presumably not sleeping dreamlessly. And expecting some worthwhile result? Or just psyching out the gullible. Who could know?!
Just don’t take a reading while she’s around, bust the scale😂😂😂😂😂😂😂😂😂😂😂🎉🎉🎉🎉😂😂😂😂
I'm at a stage in life where This isn't as important but that said I enjoyed listening to this bit of information!
So many people complaining in the comments about the price of the product and/or service. Please stop already. If you cannot afford it, don’t buy it. If you prefer a different product, just use that. Nobody is forcing you to make any purchases here. It’s like the people who cry that GCN doesn’t review low end bicycles. Guess what? Few people would watch it. The Mazda 2 is a great little economy runabout, but we all want to see Ferraris track tested not Mazda 2s. The same reason we want the scoop on Super Record EPS equipped Colnagos or E-Tap equipped S-Works Venges. Most of us will never get the opportunity to try these things for ourselves, and most of us cannot afford to buy them. So we enjoy learning about them through our beloved GCN presenters. Keep up the good work, GCN! #nocrybabies
Glad you enjoyed it Presta, each to their own!
I found this a fascinating video. As a cyclist trying to regain fitness after AVR I can see the real benefits of this type of monitoring.
Fascinating topic. When we monitor babies during labour, beat to beat variability is an important indicator. interesting to see that it's still important to adults.
That's super interesting!
Can you do more videos of the spinning bike training videos please? I’ve been doing all the spinning videos but noticed you guys didn’t post one in a while. Thank you.
We're doing some more soon, stay tuned!
Used to work in that building not too long ago, miss that rooftop view.
As a shift worker and bike racer, circadian rhythms are a luxury I can’t afford so I’m happy to see this science unfold hoping it may help me. I just hope it doesn’t make me realize I’m wasting my time trying to race bikes!
I've been tracking my HRV and resting HR via different apps since November and now Whoop. The way I feel during the day and during workouts is noticeably different when I am rested and without high levels of stress being placed on my system. But the balance between high recovery and making fitness gains is the key balancing point. The point here is that these devices mostly only measure these values. It's up to you to figure out what you can and shouldn't do to improve your recovery and strain. You need to experiment and track these things over time to really understand how it applies to you. For example, say you have a race on Saturday. Should you train hard Tuesday and Wednesday, take Thursday off, and go light on Friday? Or, do you need to back off more and take Friday completely off? You start to understand how training and the rest of your life adds to the overall picture.
That was a tough edit, good work edit team
Please make a video like this about the Polar Ignite which has similar functionality!
Amazing video today, top job all of you, really enjoyed it
2:20 that "ok" :D
Bro, how can i calculate steepest of road by android applications?. (From which application.)
There’s no Science to recovery it’s simply a pint of Ben & Jerry’s ice cream and a triple espresso and you’re good to go😂😂💪🏽🤙🏼
🤣
And/or just a pint
Two weeks away does a world of good too
'A team of geniuses doing hard work!'lol
I don’t see the humor in that
But if you say it with a low tone of voice it shows how serious you are.
interesting and a great explanation about HRV, but Garmin and many other wearable sensors manufacturers had many of the features, hardware and insights before this company was even founded. What's new/unique about Whoop other than the SaaS pricing model?
Si, possibly the only guy who can explain this super esoteric tech stuff to someone like me
I've been tracking HRV for a few months just through morning HR readings and a free EliteHRV iOS app, and it's a good thing. Was def interested in subscribing to Whoop and tried but disappointed to see only US/Canada. Never mind. Back to Plan A
Wait was that racehorses or resources? 🤷🏻♂️ Either way pretty fascinating stuff and as every really well presented 👍🏻
Not quite sure what's novel here?
Uh, read between the lines, you'll soon see WHOOP rhymes with GOOP.
You're welcome.
I would be interested in knowing how many times the word "like" was used in this video...
Good Vibe Biker I like your comment 😀
I lost count after like one hundred or like three hundred or something.
About 30% of my daily conversations with my 16 year old daughter.
So the basic is: monitoring the time of your hear rhythm and analysing that to understand when your at your peak, or well rested so you can train at your peak? The wider the variance in your heart rhythm the more rested you are? So the less my heart rhythm fluctuates the more tiered I am? Seems like a reverse in logic to me. Steady consistent is good usually. Erratic wide fluctuations bad usually. Did I understand her or not?
When is your video about Ollie race at the Rift going to be published?
This weekend, stay tuned!
I noticed that the heart rate band was worn on the right hand. I wear mine on the left hand. Is it better on the right side?
She did a great job explaining but it’s very complex how it works. Pretty cool tech. I wonder if this is better than Apple Watch for data?
i'm only training to ride down the chippy n back!
Not sure if I like this because Whoop is literally marketing with every cycling source I frequent, or if its just interesting. Either way I like the progression of the science and data
there is a good app named elite HRV, what uses usual hr strap. good app for training plans and tracking fatique
Yeah I use that. Find it super useful and it's free!!!
Thanks will try this app, looks nice. I guess this is one good thing this video brought to me :)
I use Elite HRV too. I bought their CorSense device which also uses optical readings, but some mornings it struggles to give decent readings. Some Eli5e HRV users report better results with a Polar chest strap. I don’t recall the exact model.
You had me hooked right until 15 seconds before the end of the 2nd video. It’s a shame all their “geniuses” are in their analytics department and not their pricing department. A whopping £24 per month. I can just about get Strava, Netflix and Spotify together for the same as Whoop. Ouch! Perhaps they should rebrand from Whoop to whopping! 🤣
Cardiomood is free - although not 100% sure where your data goes but then the same could be said for American companies where governance is not as string8as EU zone
Oh no! Haven't got to the second vídeo yet and boom a steep monthly fee like a bucket of cold wáter dashes my high hopes.
Seems dirt cheap to me for what you get. I'm riding a $2,800 bike and tracking my miles/time with a $400 GPS watch on my handlebars. $30 a month for the chance to make the absolute best of those two things seems cheap. Meanwhile it's common place to spend tons of cash a month to waste your life away watching TV with hundreds of channels but nothing on thats actually good to watch.
Scosche rhythm24 has a heart rate variability measuring function and the arm band segment isn't large
No wonder my sleep quality is so good. Go to bed pretty much at the same time even though I average only 6.1 hours per day.
Jeez I hope she doesn't read these comments. If she does: Emily, you're super fun to watch and you're clearly an expert who's excited about your field and who wants to make sure people understand the nuances. I learned a ton. Thanks.
I never knew anything about hrv prior to this video. I was surprised at how well she explained it. Top work!
Hated the price but ended up reshuffling my budget and went on the website to get it and it only gave the option of shipping to the US or Canada?? What's with all the marketing if you can't deliver. Very dissapointed. And the genius comment was just stupid.
Heart rate variability can't be measured accurately over night like the Whoop strap does. It needs to be measured seated, every morning under the same conditions with an accurate monitor. The Morpheus M5 strap uses the only clinical validated monitor to measure HRV for consumer purposes. Also from a recovery standpoint, most wearables measuring HRV, show a sudden high increase in HRV as good, resulting in a better recovery score, which is not the case. When HRV suddenly rises, the parasympathetic branch (also known as the 'rest and digest' system) of the autonomic nervous system gets dominant meaning the body is trying to recover from any mental and/or physical stress. So adding too much training load may result in a low HRV score because the body wasn't fully recovered and shifts back to the sympathetic branch (the 'fight or flight' system) due to additional stressors. A higher training load would be appropriate again when the HRV score returns to basline (which is the average HRV score of a certain period).
Emily Capodilupo is "pretty" knowledgeable, answered every questions with technicality and always smiling. So sweet.
I'm a numbers nerd and have been doing EliteHRV for about the past year or so. It is hard to get a good HRV reading when you first wake up because you start thinking about stuff immediately, or at least I do, and that appears to skew the numbers a bit. This might be a better idea. We'll see.
Same. I usually wake up to a toddler needing attention, it's difficult to have a quick piss and put a chest strap on en route to her bedroom. Just ordered the 18 month WHOOP, I'll see how it goes. Certainly need more sleep 😂
Can you fit a mountain bike hydraulic disc brakes on a road bike?
I never though id be happy to see an ad during a youtube vid. Ad finished, back to sleep...
GCN-could you please clarify whether this is a paid advertisement for WHOOP. Thanks!
Waveguide obviously is
It says "AD" in the thumbnail.
Yes it is. In case you'd like to know where to look, there's AD in the thumnail, a disclosure in the description and the 'paid promotion' burn-in on the first few seconds of the video. Cheers!
So... I work as cabin crew on airplanes, I'm always jet lagged wonder how that could help my training and the fact that half of the time I´m working at night time. Btw can you wear it somewhere else besides the rist, since I wouldn't be able to where it there for work . So many questions...
Joshua Nathan Bundy
Me : asks where else can you wear it
Dave from I’m Alan Partridge : he means his cock
Prettiest Director of analytics.
One of the biggest things preventing me from getting good regular sleep is wearing tech on my wrist.
Constant cuts back to Si and Dan sleeping during the explanations alá the latest GCN show.
it's all well and good that they can dissect the data, but it all comes down to diet and training ... the usual same old same old. this would be of use to a paid athlete on a tem, just like a power meter. i am not paying hundreds of dollars to catalogue my shitty to average performance on a training ride. in fact i am now making a habit of one ride a week without my Garmin to track me and i am not on Strava. shock, horror, i know, but the bottom line is whether or not i am smiling. i measure my progress in smiles, not miles or metrics.
vive la velo!
excellent show, as always !
I was just wondering the other day, what ist this bracelet Si is wearing ;). Now I know :P
There you have it!
great idea, but £20 per month....youre pricing yourselves out of the market there, like many I already pay monthly fees for Strava, Zwift and Training Peaks so im not gonna add another £20 per month on top of that...pretty sure a lot of folks will feel the same way
I'm not sure how good would it work but it sounds a little bit over the top
For me the thing that is holding me back are the 4 broken ribs that I had on the sunday ride!
OUCH! Get better soon!
WHOOPs... 😬
What is the purpose of the glass of vodka on the right?
For purely recovery purposes
I’m sure Simon was swaying with his eyes closed through most of that. Reminds me of Percy discovering “purest green” but without the humour
Fit bit does that as well doesnt it?
Hmmm? Fascinating though hard to follow, and sort of cool. The explanations, interspersed with constant American, "like"s, "sort of"s and "you know"s tests your patience. A totally new subject to me so I'll be investigating further. Keep them coming Si. The Good, the Bad and not forgetting the Ugly. They all count.
What about that Valley girl vocal fry, that made my heart rate go through the roof, I think I need at least a week to recover from this experience, like.
Polar did that since some 20 years. There is free software out since 10 years. So what?
Dunce
Exactly. Plus all that sience from other endurance sports, burried in stuff like "Books".
I used Kubios and polar chest strap data a decade ago. Now I use elite HRV read from the light on my phone. If I want detail, i can plug the data into kubios or cardiomood. I'm not understanding the USP for whoop.
@@SuperCbode can you share a link to these things you call 'books'
30 years
Wish I had this in Architecture school, after the 2nd night up I assume the app would just be screaming "GO TO SLEEP!"
I've never heard of "HRV falling off a cliff syndrome." I'll try PubMed again...
What? You visited my home town and didn't say Hi? Well hope you had a good time here.
Flying visit, sorry!
6:50 : The face a cyclist is making when someone explain science to him :) PRICELESS
I think there was almost a tear coming out! 🤣
I think Whoop probably needs to test a much wider sample of people. I've tried 5 different wrist based HR sensors and they're not very accurate compared to chest HRM. So much so that I pretty consider all wrist HRM to be junk when worn as a watch. I did find that strapping it on very tight improved accuracy, but then it's not comfortable. Also if you're tan, it affects accuracy. If you sweat alot and the band moves around as you ride, accuracy goes down.
At this point the reliability of light based HR sensors simply isn't there as you noticed. The sensor has to be pressed into the skin with no barriers or refraction (sweat, dirt) with a person who's skin doesn't absorb the light wave length. Wearing it loosely or sweating or dirt really hurts it's accuracy and consistently. Without clean data any conclusions of stuff like this will be heavily skewed.
I purchased a WHOOP some years back. About as accurate as a 2 bob watch. IMO, it was the greatest waste of money I’ve spent. Personally I would NOT recommend the purchase to my worst enemy. I now use the HRV4 app and am content with its analysis.
Lots of negative comments. I don't see how her inflection should impact anything. She answers questions masterfully, and Si is engaged throughout. Really interesting info about a relatively unknown metric.
anyone who can simply describe this for me?
No help on muscle recovery.if muscles are sore,heart works harder.what is that time
Genius? Your Soaking in it!
I had a stem cell treatment commercial for this video haha
What is their privacy profile?
ooop, the director of analytics for Whoop has the hots for Si! Get her HRV :))
Her obvious attraction was really cute
I work in the same office building. Are you still visiting Whoop or Boston, Simon?
Unfortunately we're already home!
@@gcn hope you enjoyed Boston!
After watching this I still have no idea how it helps recovery. Her explanation isn't clear at all.
HRV is an indicator. I don't think they actually explained what to do with this insight. Basically, you need to monitor this data (ideally, 24/7) and then pay attention to patterns. If you use Garmin (or similar) fitness monitors (I use a Fenix 5 and a Forerunner 935) it will throw out scores based on algorithms (relationships between the various data streams that are recorded) and basically point out when you're not sleeping well or resting enough. What you can do about it is notice when you're not getting enough rest/sleep but also think about nutrition habits and timing. For me, sometimes I notice problems when I forget to drink enough water in the hours after long sessions and if I drink something like a soda in the middle of the day without a meal. This shows up as "erratic" heart rate "beat to beat" or "HRV" but also elevated HR-BPM (beats per minute) compared to normal (for you) and then you have to figure out what is happening. For me it also matters if I add protein to my breakfast (I tend to eat only a little since I start hard sessions within an hour of waking up). Since all of your exercise is also recorded it will flag you as overtrained or whatever. If not, you have to figure out what you're doing differently that is not recorded directly by your hardware.
Also, if you want to take a more detailed HRV test some of the better straps will do it (instead of filtering and averaging BPM it actually records the precise time of each beat) and create a FIT file for you to look at. The next step is getting an ECG from a cardiologist if you think you need it.
Thanks God I am not the only one.
Why is it good to have an asynchronous bumpy hr and not a smooth synchrous? The more you're stressed the more synchrous your hr gets? 🤔 Sounds totally counterintuitive to me...
Recovery for me means not riding the next day.
whoomp there it is
Due to my medical conditions heart and kidney transplants. i always take days to recover from even short rides. And my heart doesn’t respond like most people’s due to lack of neves does that mean that my data from my garmin watch will be fairly un reliable. Let alone if i was to invest in one of these ?
Basically are you asking if your heart rate can be tracked by ECG or optical light sensor? If you can't accurately be tracked by an ECG device due to your condition any optical based system will be better but they have their down falls as well as it relies upon a sensor pressed hard enough into the skin that no outside light enters the sensor.
OhAiShare sort of yea my heart only has major neves attached all the really small neves are not as they would be to difficult too. Ecgs can read my heart but things like the pads and wires are in slightly different positions to be accurate. As a result i suffer from tacicardia and longer to get my heart rate up and once its up can take longer to drop back to resting my resting heart rate is usually fairly high as a result. Im a bit over weight witch doesn’t help but thats why I’ve taken up cycling. But thanks for the reply
Very informative. Thanks, GCN. I think 14:44 says a lot about this with all the posters, below, stating that "it's been around a long time." My guess is that they haven't watched the entire video. British folks hating on Americans is my guess.
nicely deduced Sherlock to come up with that statement? My guess - you're a bit of a Richard! ... is my guess ... of having a good guess without knowing type thing, you know - when you have no idea so you just ..... guess?! I guess! :)
So that is exactly the same advice that has been given forever. Get a good nights sleep every night and remember that you will only improve during rest.
I love when Simon say "if I had only had this kind of information when I was a pro (long ago)". What kind of information is that exactly? It seems like the information that can be gathered are at best vague and inclusive.
Can you explain it to me like I'm 5 years old?
Well, i just have a HRV reaction at minute 4.30 and Whoooooped i fall asleep....
I've been using whoop for a couple of months now and it is quite good. I've also been recording my hrv using my chest strap HR monitor and phone for a few years. As many people have said whoop is expensive and that the reason I'm going back to using ithlete. For us cyclists strain is measured more accurately using watts anyway.
Someone said Circadian Rhythm but instead I heard Biorhythm and it occurs to me when I was a lad I used to read my horoscope and my biorhythm and now that I'm older, yeah the biorhythm doesn't get published any more (it was - what is word? - *DISCREDITED*)