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 Resting Heart Rate Formula and Percentile Chart
Resting heart rate rating: your seated pulse against U.S. NHANES percentiles for age and sex, from Athlete (lowest 5%) to Poor (above the 90th percentile).
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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 5, Garmin, and Apple Watch compared on recovery accuracy, subscription cost, and who each tracker fits.
Articles
- 7 min read HRV Deload Trigger: A 7-Day Decline from Baseline 56 to Mean 50
HRV trend 55, 57, 52, 48, 46, 47, 45 against baseline 56 (SD 4.2). Rolling deviation -10.7%, five days below SWC, deload recommendation: yes. The math.
- 8 min read Sleep Debt, HRV, and Sleep Calculator: Cross-Checking Recovery Signals
Same week, three engines: sleep debt, HRV trend, sleep-calculator wake time. Where the signals agree, where they conflict, and which one to trust.
- 8 min read Recovery & Readiness Scores: What the Evidence Says 2026
Recovery and readiness scores in 2026: HRV and resting heart rate inputs are validated, but the WHOOP, Oura and Garmin composite scores are not.
Use it from an agent or code
Any agent can run this calculator by URL: put the inputs in the query string and get JSON back, with the inputs that used defaults and a line to cite (add format=md for markdown). MCP clients reach it through https://aifithub.io/mcp.
In code, import the same module; it runs where you import it, with no request or key.
import { compute } from "https://aifithub.io/engines/hrv-deload-trigger.js";Input and output contract, TypeScript types and the guide for agents.