HRV Unbalanced for 1 or 2 days after training

NicK said:

I train very nice and hard.

I want to understand why I have such a slow recovery, where I am going wrong.

Maybe you are training too hard?

Are you doing enough training in the lower HR zone? To train basic endurance, you should do most of your training in the lower zone. Zones 2 to 3 are well suited for this.

Good basic endurance is also helpful for faster recovery

• What time of day are you doing these workouts?
• What's your training score for aerobic and anaerobic?
• What does your sleep and diet look like? How much deep sleep are you getting after training versus normal days?
• Do you drink alcohol before bed?

Low HRV from baseline isn't an indicator that something is wrong per-se. It simply indicates that your body is working on fixing something, be it illness or recovery from exercise.

My recommendation is to do the hard workouts in the morning to give your body a chance to recover somewhat during the day. In my case this has been the difference between low HRV versus someone normal HRV at night, even after banging out an 5.0 Aerobic/2.5 Anaerobic workout on the bike.

I also have issues with poor recovery and i think the advice from bluefish and 2529455 is very good.

I used to train very hard, because i liked it, but it always crashed my HRV and i could feel it fffor days. I then decided to follow the "Daily Suggested Workouts" for a while and learned that its better (even though its a bit boring) to do either a long zone 2 workout OR a short but intense threshold/anaerobic one.

Also i now only train in the morning, because after training my stress level stays high and otherwise keeps impacting my sleep.

I also make sure that i get approx. 2g of protein per kg body weight - 40g right before bedtime seems to improve my recovery quite a bit.

I would argue that supplementing creatine also helps my recovery.

Overall my recovery is now better and my HRV does not crash any more, but im still baffled to see how much other people can train without any considerations on volume, intensity, timing and nutrition at all. 

Thanks everyone for the answers and advice.

I don't drink alcohol, I've reduced my workouts for 2 months because it's very hot (34-38c° = 93.2 Fahrenheit) but I train in the afternoon and evening.

My HRV drops after every workout (short workouts compared to my history but I take all the heart zones) my HRV range is 62-77, but after training it drops between 50 - 54 during the first night, while the second night increases, but not enough to balance HRV (60 - 62)

only the 3rd night of rest (without training) it even reaches 70 so it's very frustrating to train and go back to 50-52, so HRV remains unbalanced and I should train every 2-3 days.

I had thought about creatine, but I've never taken it and neither have proteins. I've only taken BCAA in the past for short periods and glutamine. Workouts in z2 are boring, but I have to try these suggested workouts too.

I will try various steps without supplements by going to z2 and reducing the training time and then I will add supplements to better understand how they affect.

I don't think I have a vitamin deficiency and the latest blood tests were perfect in all values. During workouts I only drink water, maybe my muscles require more minerals. I need to understand this situation to stay more lucid even when I don't train because with unbalanced HRV I feel tired.

I just did a suggested workout (running on zwift) for only 46 minutes. I feel good, despite the high intensity repetitions. I have an unbalanced HRV and I was surprised by this workout but it didn't stress me, on the contrary...
strangely the stress level has already returned (low) and 1 hour has passed since the end of the workout.

Now I'm curious to see HRV after this workout suggested by garmin.
I'll update tomorrow

Despite the training done in the evening, my HRV remained at a good level during the night (64) and I'm happy.

Weekly HRV is still unbalanced for previous trainings but now I have the doubt that cycling unbalances HRV more, maybe I should try a short training with the bike too.

However, it is strange that training with 6 short repetitions at high intensity had a better effect than a boring z2.

ok I'm studying the case ... advice and experiences are welcome!