Everyone’s HRV range is unique, so there is not an objective “ideal HRV” that applies to everyone. Instead, aim to train yourself to quickly bounce back whenever your heart rate variability is relatively low by participating in Lief’s autodosing regimen.
Unlike setting goals to run a faster mile, complete more repetitions, or lift heavier weights over time, HRV training is not focused on one easily quantifiable outcome (e.g., achieving an average heart rate variability of 45 after three months). One of the main reasons is because HRV is specific to each individual (a normal range for an adult can span anywhere from single digits to over 200), and numerous factors impact heart rate variability.
Rather than focusing on achieving a specific average based on other people’s data, understanding your own trends over time is much more useful and meaningful. It’s important to recognize that your heart rate variability is constantly in flux due to external factors, many of which are outside of your control.
Helpful metrics to assess your heart rate variability biofeedback training progress include:
How many minutes a day are you participating in biofeedback exercises? At a minimum, we recommend 10 minutes per day.
How often do you successfully increase your heart rate variability pre-post biofeedback exercise? This percentage should remain steady or go up as you increase your training threshold.
On average, how many points does your heart rate variability increase pre-post biofeedback exercise? +3 or more is a good sign.
Is the amount of time it takes for you to increase your heart rate variability during a biofeedback exercise getting shorter over time?
Is your weekly average heart rate variability trending upwards over time?
For more information on the the challenge in defining a "good" HRV, refer to our in-depth blog post on the topic HERE.