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HRV Helps XC Skiers Get More from Altitude Training

Research Says

A study titled “Live High–Train Low Guided By Daily Heart Rate Variability In Elite Nordic-Skiers” by Laurent Schmitt and colleagues (2018), published in the European Journal of Applied Physiology, examined whether monitoring daily heart rate variability (HRV) could improve the effectiveness of altitude training in elite athletes. Twenty-four elite Nordic skiers participated in a 15-day “live high, train low” program, with some athletes adjusting their training based on morning HRV measurements and others following a standard training plan. Using HRV to guide training led to greater performance improvements.

Why It Matters

Altitude training is a common strategy for endurance athletes looking to improve performance, but the extra stress of thin air can sometimes lead to overtraining. This study shows that monitoring your body’s daily readiness through HRV can help optimize training while at altitude. Think of HRV as your body’s “stress gauge” — when it drops, it’s a signal to ease off training; when it rises, you can push harder. This personalized approach helped athletes maintain better nervous system balance and get more benefit from their altitude training.

Applied Insights

  • Monitor Your Morning HRV: Track your heart rate variability each morning using a reliable device. If it drops below your normal baseline range, reduce training intensity that day.
  • Adapt Training Load: When HRV stays in your normal baseline range, you can maintain or increase training as planned. 
  • Start Easy at Altitude: During your first week at altitude, keep intensity moderate and increase volume when HRV shows good adaptation.
  • Allow Recovery: After a rest day triggered by low HRV, resume with low-intensity, moderate-volume training.

I’m Thinking

This research demonstrates how modern smart watches can help endurance athletes fine-tune their training. The fact that HRV-guided athletes showed better adaptation to altitude stress while achieving similar performance gains to the standard training group suggests this approach could help prevent overtraining without sacrificing results. 

Reference

Schmitt, L., Willis, S. J., Fardel, A., Coulmy, N., & Millet, G. P. (2018). “Live high–train low guided by daily heart rate variability in elite Nordic-skiers.” European Journal of Applied Physiology, 118, 419–428. https://doi.org/10.1007/s00421-017-3784-9

Screenshot of the first page of the research paper
Schmitt, L., Willis, S. J., Fardel, A., Coulmy, N., & Millet, G. P. (2018). “Live high–train low guided by daily heart rate variability in elite Nordic-skiers.” European Journal of Applied Physiology, 118, 419–428.
Updated on February 5, 2025

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