Optimising Training with the Apple Health App: Understanding Your Scores
The Apple Health app is an invaluable resource for anyone looking to optimise their training. You can track specific health metrics to determine if your workout routine is effective or contributes to 'junk volume.'
Heart Rate Variability (HRV): The Indicator of Recovery
Where to Find It: Browse' tab → 'Heart'
Good Score: A higher HRV indicates better autonomic nervous system balance and recovery. Athletes often have an HRV above 60 milliseconds, but individual baselines vary.
Bad Score: A lower HRV, especially if a sudden drop from your usual baseline, may suggest stress, fatigue, or overtraining.
Resting Heart Rate (RHR): The Pulse of Health
Where to Find It: Browse' tab → 'Heart'
Good Score: An RHR between 40-60 BPM is often seen in well-trained athletes, indicating a strong cardiovascular system.
Bad Score: An RHR consistently above 70 BPM may indicate poor cardiovascular fitness or inadequate recovery. For those over 60 years old, an RHR above 80 BPM may warrant medical attention.
Steps: The Stride Towards Fitness
Where to Find It: Browse' tab → 'Activity'
Good Score: Averaging 10,000 steps per day is commonly recommended, but 15,000 steps per month is a good benchmark for activity and is associated with health benefits.
Bad Score: Consistently low step counts, such as averaging below 5,000 steps per day, maybe a sign of a sedentary lifestyle, which is linked to various health issues.
VO2 Max: The Measure of Cardiovascular Endurance
Where to Find It: Browse' tab → 'Fitness' → 'Cardio Fitness Measurements'
Good Score: A VO2 Max above 40 mL/kg/min is generally considered good and indicative of higher cardiovascular fitness.
Bad Score: A VO2 Max in the 30s or lower can indicate poor cardiovascular health, especially if you're active. This should be addressed with targeted training to improve aerobic capacity.
Conclusion
The Apple Health app provides a window into your physiological state, offering tangible data to shape your training. A health and performance coach can be instrumental in interpreting these scores and adjusting your training regimen for optimal health and performance. By understanding what constitutes good and bad scores for HRV, RHR, steps, and VO2 Max, you can make informed decisions that lead to improved fitness and overall well-being.