RECOVERY · HRV
HRV Deload Trigger
Decide whether to deload from 7 days of HRV (RMSSD or readiness) compared against a 30-day baseline using the Plews 2014 method.
Result
7-Day HRV vs Baseline Band
Rolling 7-day mean placed against the smallest-worthwhile-change band around the 30-day baseline.
Daily detail
| Day | Value | Δ vs baseline | Below SWC? |
|---|---|---|---|
| 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 |
How to use it
- Open HRV Deload Trigger and enter your current baseline accurately.
- Adjust one variable at a time so changes are easy to interpret.
- Review the headline output first, then inspect supporting metrics.
- Run at least one conservative and one aggressive scenario.
- Use outputs to set your next training or nutrition action for the week.
- Save or share this setup if you want to revisit it later, then check one easier and one harder version before you change your plan.
Questions people usually ask
What is HRV Deload Trigger best used for?
HRV Deload Trigger helps you decide whether to deload from 7 days of hrv vs 30-day baseline using the plews 2014 method. so you can turn estimates into practical next steps.
How do I avoid misleading results?
Use realistic baseline inputs, run multiple scenarios, and update assumptions as your training, recovery, or nutrition changes.
Is this medical advice?
No. Outputs are general planning estimates and do not replace professional medical guidance.
Is this free and private?
Yes. Tools run client-side in your browser with no signup.
Formula
See the math
The underlying formula with variables defined, derivation shown, and a worked example with units.
Related Resources
Learn the decision before you act
Every link here is tied directly to HRV Deload Trigger. Use the explanation, formula, examples, and benchmarks to pressure-test the calculator output from first principles.
How To Use
4 STEPSHow to Use HRV Deload Trigger
Step-by-step guide for the HRV Deload Trigger: inputs, interpretation, and reproducibility tips.
ReadFormula
4 VARIABLESHRV 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.
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4 VARIABLESResting 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).
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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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4 VARIABLESSleep 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.
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All articles →Read further
Long-form context behind the calculator output.
- Article·7 min
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.
Read - Pillar·11 min
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.
Read - Article·8 min
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.
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