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See the full details firstSleep, training and recovery.
Plain-English guides to sleep, HRV, heart rate and training, with the sources listed at the end of each one.
Zone 2 training: what it is and how to find your heart rate zone
What zone 2 is, three ways to work out your heart rate zones with worked examples, how long sessions should be, and an honest look at what the research says.
How to Lower Resting Heart Rate: What Works and How Long It Takes
What actually lowers your resting heart rate, by how much and how soon, how to tell whether it is working, and when a high or very low heart rate needs a GP or doctor.
How to improve HRV: five habits with real evidence behind them
The habits with the strongest evidence for raising heart rate variability, how much difference to expect, and how to track progress against your own baseline.
DOMS: How Long Delayed Onset Muscle Soreness Lasts and What Helps
What delayed onset muscle soreness is, a day-by-day timeline, how to tell it from an injury, which recovery methods the research supports, and the warning signs that need urgent...
Readiness Score Explained: Should You Train Hard Today?
How readiness scores turn overnight HRV, resting heart rate and sleep into one daily number, and how to use it to decide whether to push, maintain or rest.
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Read your HRV like a pro athlete.
Get The Peak Readiness Guide free: six pages on building your baseline, the 60-second morning read and the four decisions it leads to. After that, one email a week on sleep, recovery and training.
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