222. Heart Rate Variability (HRV) for Cyclists: The Key to Smarter Training and Recovery

Making Shift Happen

You’ve seen HRV pop up on your stats screen. Now, meet your new secret weapon. In this episode, I break down what Heart Rate Variability (HRV) really means, why it’s the ultimate gauge of balance between “fight or flight” and “Netflix & chill,” and how it matters for mountain bikers and gravel cyclists.

• Learn how HRV trends can reveal overtraining, readiness, or even illness.
• Hear about a real mountain biking study where HRV stayed low after a 3-day race.
• Understand the link between HRV and aerobic fitness gains.
• Discover simple, accessible strategies to boost HRV, such as breath work, bedtime routines, recovery rest days, and smart training tweaks.
• Use HRV not as a judgment, but as a powerful tool to optimize performance.

Research links used for this episode:

• https://pubmed.ncbi.nlm.nih.gov/36593493/
• https://magazinebike.com/2025/05/06/heart-rate-variability-training-hrv/?utm_source=chatgpt.com
• https://www.mdpi.com/1660-4601/18/14/7636

Check out these related episodes:

• 221. How to Develop Durability on the Bike
• 213. Fueling More Miles: Nutrition Tips for Cyclists in Season
• 170. 7 Things to do to Reduce Soreness from Biking + Strength Training

#ShredStrong: Our Next Cycle Starts on Monday, September 1, 2025!

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Learn more about the program and sign-up HERE!

Do You Want a Coach to Help Make Training & Nutrition Easier and Simpler for You?

Hi, it’s me. 🙋‍♀️ If you’re ready to finally make some lasting and sustainable changes in your nutrition and fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.