Milestone map
Milestone map
3 milestones
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
Common mistakes
- Measuring at inconsistent times of day — HRV varies significantly by time and mixed-time measurements produce an invalid baseline
- Measuring only twice per week — daily measurement across two weeks is needed to establish individual variability
Resources
What a verifier looks for
- Verify that the log shows 14 consecutive daily measurements under the same conditions. HRV varies significantly by time of day — a log with mixed measurement times cannot produce a valid baseline.
- Check that the tool is named and consistent across all 14 days. Switching tools mid-baseline invalidates the comparison.
Implement an 8-Week Recovery and Lifestyle Protocol
8 weeks
Implement a structured 8-week protocol targeting the primary evidence-based HRV drivers: sleep quality and duration (7–9 hours per night), stress management (minimum 10 minutes daily structured relaxation: breathing exercises, MBSR, or yoga), and aerobic fitness (zone 2 exercise 3–5 sessions per week). Continue daily HRV measurement throughout. The goal is a consistent upward trend in weekly HRV average — not daily maximisation.
Proof required
Submit: (a) weekly HRV averages for all eight weeks documented from your daily log, (b) a weekly protocol adherence log showing average sleep hours per night, relaxation practice sessions per week, and aerobic training sessions per week, and (c) a week-4 mid-point reflection (minimum 200 words) on what is and isn't improving your HRV trend and what you are adjusting.
What gets checked
- Eight weekly HRV averages are documented — not spot measurements
- Adherence log covers all three protocol pillars (sleep, relaxation, aerobic training) across all eight weeks
- Mid-point reflection shows genuine analysis and adjustment — not just 'things are going well'
Common mistakes
- Tracking HRV but not implementing the protocol — HRV improves through the protocol, not through measurement alone
- Measuring HRV at inconsistent times during the intervention — changes in conditions create spurious apparent HRV changes
Resources
What a verifier looks for
- Review weekly HRV averages: is there an upward trend across eight weeks? Note that HRV trend, not absolute daily values, is the meaningful signal.
- Check the adherence log: is the person implementing all three protocol pillars? Flat HRV with claimed full adherence suggests a measurement issue or an unmeasured stressor.
Verify 20% HRV Improvement with Identical Measurement Conditions
2 weeks
After eight weeks of the protocol, calculate the final two-week average HRV using the same measurement tool and conditions as baseline. A 20% improvement means the final two-week average is at least 20% higher than the baseline two-week average. Write a structured reflection on what drove the improvement and a maintenance plan.
Proof required
Submit: (a) final two-week HRV log (14 consecutive days under the same conditions as baseline), (b) a comparison table showing baseline two-week average, final two-week average, and percentage change (must show at least 20% improvement), (c) a reflection (minimum 300 words) identifying which protocol elements contributed most to improvement, and (d) a maintenance plan (minimum 150 words) for sustaining improved HRV. The same measurement tool must be used throughout.
What gets checked
- Final measurement uses the same tool and conditions as baseline — switching tools between baseline and final invalidates the comparison
- Both baseline and final averages are based on 14 consecutive daily measurements
- 20% improvement calculation is transparent — both averages stated and percentage change shown explicitly
Common mistakes
- Comparing a single final HRV measurement against the two-week baseline average — the comparison must be average vs average
- Claiming improvement without a final two-week measurement period — HRV fluctuates daily and a single measurement cannot represent a new average
Resources
What a verifier looks for
- Verify the comparison uses the same tool, same time of day, same body position for both baseline and final periods. Switching tools between baseline and final is not a valid comparison.
- Check the arithmetic: baseline average × 1.20 should equal or be less than the final average for the milestone to be satisfied.