May 3, 2026
Eight weeks of HRV data. Mid-40s to mid-50s as the baseline, a couple of red patches, one genuinely impressive green week, and no clear slope up or down. This a metric that I hope to focus and improve over the next month.
● Current (~46 ms) ● Mar 24 peak (90 ms)
The week of March 19–25 proved that a 90 ms is possible. The reading on March 24 came from a stretch of good sleep and low stress. That's the path forward to achieve it.
The dip the following week (March 26–28, readings as low as 26–37 ms) was the opposite. There is no where to hide from an HRV reading, something off in recovery — sleep, alcohol, late nights, stress, travel — and the number says so before you feel it consciously.
The last four weeks sitting in the low-40s to mid-50s hovering without any major movement, but I haven't stacked the conditions that produced that green week. Consistency precedes improvement.
The data doesn't reward occasional heroics. One great night of sleep in a week of bad ones doesn't move the weekly average. What moves it is boring, repeated inputs: same bedtime window, no alcohol, controlled training load. The March 19–25 week was probably a combination of all three aligning, not one dramatic intervention.
My goal over the next 8 weeks isn't to chase 90 ms again. It's to get the floor higher — fewer readings below 40, more readings in the high-40s and 50s as the normal case. That's a different kind of progress than a peak, and it's the kind that actually compounds.
Data sourced from 8 weeks of nightly HRV tracking with WHOOP.