How to Set up alpha hrv
Heart rate variability (HRV) has become a cornerstone metric for athletes, coaches, and health enthusiasts looking to understand stress, recovery, and performance potential.
The AlphaHRV app, available in the Garmin Connect IQ Store, takes HRV analysis a step further by delivering real-time DFA alpha-1 readings during exercise.
Heart rate variability (HRV) is the measure of the small, naturally occurring differences in time between each heartbeat, known as RR intervals. A high HRV typically indicates a flexible, well-recovered autonomic nervous system that can handle training load or stress well.
A low HRV can signal fatigue, stress, or illness and is often used to guide recovery needs. Most consumer wearables measure resting HRV to track recovery trends over time, but AlphaHRV focuses on HRV during exercise to give you live, actionable data about your body’s physiological state at different intensities.
AlphaHRV calculates DFA alpha-1, a nonlinear HRV metric that reflects how your nervous system responds to exercise intensity. It’s more than just resting HRV; it shows how your body handles increasing workloads in real time.
Research has shown that an alpha-1 value of about 0.75 often marks the aerobic threshold, while an alpha-1 value of about 0.50 may indicate the anaerobic threshold. This however has not been shown to be reliable in all individuals.
For the best results, use a Polar H9 or H10 chest strap via Bluetooth, as it provides the most accurate RR interval data. ANT+ connections can miss beats at higher effort levels. The Garmin Pro+ HRM has also shown an ability to capture AlphaHRV data.
AlphaHRV is compatible with most Garmin watches and cycling computers as a Connect IQ data field. To get reliable alpha-1 readings, expect to complete a 10 to 20-minute warm-up before data stabilizes.
