Recovery
HRV Deload Trigger
Decide whether to deload from your last 7 days of HRV (RMSSD or a readiness score) against your 30-day baseline, using the rolling-average method of Plews and colleagues.
Result
- No baseline SD given, so it is assumed to be 7% of the baseline. Your own 30-day SD makes the band personal.
Your week against your baseline band
The average of these days against the smallest-worthwhile-change band around the 30-day baseline.
Day by day
| Day | Value | Vs baseline | Below band? |
|---|---|---|---|
| 1 | 55 | -1.8% | No |
| 2 | 57 | 1.8% | No |
| 3 | 52 | -7.1% | Yes |
| 4 | 48 | -14.3% | Yes |
| 5 | 46 | -17.9% | Yes |
| 6 | 47 | -16.1% | Yes |
| 7 | 45 | -19.6% | Yes |
The formula, worked through
- Formula HRV Deload Trigger Formula
HRV deload trigger: morning rMSSD below rolling 7-day baseline by 1.5+ SD for 3 days = deload signal. Plews & Laursen 2017. Use weekly average not daily.
- Formula Resting Heart Rate Formula + Interpretation
Resting heart rate: morning supine 5-min average. Adult normal 60-100 bpm; trained 40-60. AHA 2019. +5 bpm sustained signals overreaching (Lehmann 1998).
- Formula Sleep Cycle Formula (90-Min)
90-min sleep cycle planning: bedtime = wake_time − (cycles × 90 min) − 15 min sleep latency. 4-6 cycles per night. Waking at cycle end reduces sleep inertia.
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- Planning Calorie Deficit Calculator
Estimate required daily calorie deficit for a target timeline and bodyweight change.
- Planning Body Recomposition Planner
Plan body-fat reduction pace, deficit targets, and protein needs around a timeline.
Background on the HRV Deload Trigger
- Alternatives Oura Ring Alternatives (2026)
Oura Ring alternatives in 2026: the Ultrahuman Ring PRO, WHOOP, and Garmin compared on sleep accuracy, subscription cost, and who each tracker fits.
- Alternatives WHOOP Alternatives (2026)
WHOOP alternatives in 2026: Oura Ring 4, Garmin, and Apple Watch compared on recovery accuracy, subscription cost, and who each tracker fits.
- Formula Sleep Debt Formula
Sleep debt formula: rolling 14-day deficit vs need. Van Dongen 2003 showed performance decline at <6h for 14 days = equivalent to 24h total sleep deprivation. AASM 7-9h adult need.
- Formula Junk Volume Threshold Formula
Junk volume: sets above MAV produce diminishing returns. Schoenfeld 2017 meta-analysis: ≥10 sets/muscle/week, plateau by ~20 sets. Above MRV is regression.
Articles
- 7 min read How to Improve Sleep for Recovery
Improve sleep for recovery: stage architecture, evening blue-light load, caffeine half-life, sleep-restriction, and what actually moves HRV the next day.
- 11 min read Recovery Math: How HRV, Sleep, and RPE Predict
Recovery math: HRV, sleep, and session-RPE as predictors of next-day readiness. What the literature actually shows and what the consumer apps over-claim.
- 8 min read Deload Protocols: When the Math Says Stop and When It Says Tweak
Deload protocols in the literature: fatigue-driven vs periodised, where Wendler's TM math meets Helms's autoregulation, and the empirical cost.
By goal
Use it from code
The same calculation as a JavaScript module you can import. It runs where you import it, with no request, key or rate limit.
import { compute } from "https://aifithub.io/engines/hrv-deload-trigger.js";Input and output contract, TypeScript types and the guide for agents.