HRV Recommended Rowing Training
Day — Morning HRV Status — Recommended Training — Notes
Monday — Normal / Green — High‑Intensity Intervals (Rowing 5x3 min Z4) — Only perform if HRV is at or above baseline
Tuesday — Normal / Slightly Low — Zone 2 Row 45 min — Keep HR < 75% max
Wednesday — Low — Mobility + 30 min Zone 1 — No intensity
Thursday — Normal — Strength Training (Full Body) — Moderate volume
Friday — Normal / Green — Threshold Rowing 3x10 min Z3‑Z4 — Stop if HRV tanks next day
Saturday — Slightly Low — Zone 2 Row or Easy Bike 60 min — Keep conversational
Sunday — Low — Recovery Day (Sauna / Breathwork) — Rest-focused
HRV Recommended Training Based on HRV Status
Day — HRV Status — Training Recommendation — Notes
Monday — Green / Normal — 4×4 min Z4 Intervals (2–3 min rest) — Only do if HRV ≥ baseline
Monday — Yellow — 45 min Zone 2 — Easy aerobic
Monday — Red — 20–30 min Zone 1 + Breathwork — Recovery only
Tuesday — Any — 45–60 min Zone 2 — Aerobic base day
Wednesday — Green / Normal — 3×10 min Threshold (Z3–Z4) — 3–4 min rest
Wednesday — Yellow — 30 min technique + easy row — Reduce load
Wednesday — Red — Sauna / mobility — No intensity
Thursday — Green / Normal — Strength + 20–30 min Zone 2 — Moderate load
Thursday — Yellow / Red — Mobility + light cardio — Avoid heavy lifting
Friday — Green / Normal — 8×1 min Z5 (1 min rest) — Speed intervals
Friday — Yellow — 45 min Zone 2 — Keep it aerobic
Friday — Red — Walking + Stretching — Recovery
Saturday — Any — 60–90 min Zone 2 — Long aerobic
Sunday — Any — Recovery Day — Sauna / yoga / walk