Around a year ago, I started training for triathlons. About six months in, I decided to take it seriously, I got a coach, upgraded my bike components, and began swimming lessons to improve my freestyle stroke. Over time, this new lifestyle has become a big part of who I am, and I’ve noticed a real shift in my overall health and wellbeing. As I immersed myself in the triathlon world, I began hearing a term pop up again and again: heart rate variability, or HRV.

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What exactly is HRV?​

HRV stands for heart rate variability, which measures the variation in time between each heartbeat. Unlike your resting heart rate, where lower is better, with HRV the opposite is true, a higher HRV generally indicates better health.

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It’s now recognised as a valuable marker of both physical and mental wellbeing. Studies show that a strong HRV can reflect resilience, focus, and even emotional regulation. Thanks to wearable fitness tech like Garmin and WHOOP, tracking HRV is easier than ever, giving everyday athletes insight into how habits, rest, and stress affect recovery.

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How alcohol (and lifestyle) can influence your HRV​

I noticed early on that my HRV would drop sharply after drinking alcohol or having a poor night’s sleep. My average HRV is around 68, but after a night of drinking, it could drop to as low as 48. Seeing such an immediate impact made me more mindful, I drink far less now and save it for special occasions. Sugar, however, is still a work in progress.

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What this showed me is how much consistency and balance matter. Maintaining or improving HRV takes discipline, but over time, it becomes one of the most motivating indicators of progress. Tracking these patterns has helped me stay accountable and recognise how daily habits truly influence performance and recovery.

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Is there an “ideal” HRV range?​

There’s no single number that works for everyone, HRV is highly individual. Factors like age, gender, fitness level, and stress all play a role. My partner and I often compare our HRV scores for fun, though we’re careful not to treat it as a competition. The goal is to understand what’s normal for you and how small changes can help improve your baseline over time.

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The takeaway​

Monitoring HRV has been a game-changer for me. It’s not about chasing a number, it’s about learning how your body responds to the way you live. Paying attention to your HRV can help you make smarter choices around sleep, hydration, and recovery. For me, it’s made training more mindful and given me a deeper appreciation for how everyday habits shape long-term health.