Improve HRV by 20%+ (Tracked)
12 weeks · 0 milestones
Raise your average resting HRV by 20% or more over 12 weeks through consistent recovery practices — wearable data proof.
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Establish HRV Baseline Using Free or Low-Cost Tools
2 weeks
Measure resting Heart Rate Variability (HRV) daily for two weeks under consistent conditions (same time of day, same body position — morning lying down before caffeine is the standard protocol) to establish a reliable personal baseline. A wearable is not required: free smartphone camera-based apps can measure pulse transit time as an HRV proxy. Establish your average baseline HRV, day-to-day variability range, and the measurement protocol you will use consistently throughout the programme.
Proof required
Submit: (a) a daily HRV log for two full weeks (14 consecutive days) showing the measurement tool, conditions (time of day, body position), and HRV value per day, (b) your calculated two-week average baseline HRV and standard deviation, and (c) your measurement protocol document specifying tool, conditions, and time. The tool must be named — free options include: EliteHRV free tier (elitehrv.com), HRV4Training camera-based (hrv4training.com), or Welltory free tier (welltory.com).
What gets checked
- 14 consecutive daily measurements are logged — not 14 measurements spread over three weeks
- Measurement conditions are consistent — same time (morning preferred), same body position, same tool throughout
- Tool is named and free or low-cost — premium wearables are acceptable but not required
Implement an 8-Week Recovery and Lifestyle Protocol
Verify 20% HRV Improvement with Identical Measurement Conditions
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