How do I use features on FR955 to recover HRM?

Are You mean HRV, not HRM?

Use the Daily Suggested Workouts.

9001196 said:

My training status is "strained", but my training load is low.

As you point out, HRV can get lower for many reasons, in addition to training, since it reacts essentially to any source of stress.

As far as training is concerned, there are several ways you can reduce stress:

- don't train if you are not healthy,

- be observant of the recovery needs. Note that your watch will underestimate the anaerobic load for any interval activity except running and biking: strength, HIIT among others.

- if you are above 50, the DSW will be too much as they are, well, daily, and you should rest very other day, rest or recovery in between.

- Go for zone 2 training workouts for a while. A bias towards zone 2 training will tend to increase your HRV temporarilyoo as the body bounces back from higher level of stress.

This is assuming that your training load and HRV is correctly estimated. For HRV, make sure the watch is correctly worn during sleep, snug but not tight. For training load, make sure your Max HR is correct in the training zones and wear a chest strap.

"- if you are above 50, the DSW will be too much as they are, well, daily, and you should rest very other day, rest or recovery in between."

You don't have to do less than the watch says just because you're older. The watch monitors all your metrics including HRV and devises an appropriate workout taking your specific recovery needs into account. I'm finding that since following the DSWs my recovery times are shorter, my HRV has become more stable and my VO2max is continually increasing.

This is all true, the DSW adapt to you. It shouldn't be the other way around. Therefore, choose a training plan adapted to you and let the DSW adjust the recommentations to your patterns.

Here are my recommendations for 50+ athletes:

- run or bike using DSW or your favorite training plan 1 day out of 2, or a maximum of 4 workouts a week if you require a fixed schedule.

- the other "rest"/"recovery" day, simply rest and do some mobility (yoga, pilates, martial arts, tretching, ...) workouts. Alternatively, you could "recover" with easy cross-training: bike in lower zone 2 for less than 45mn (should be recovery) if you train for running, and walk if you train for biking, alternatively you can swim.

- do your leg day in addition to your run/bike workouts when you train, do your upper body workouts and or mobility during your rest/recovery days.

The DSW will adapt to your actual load. 

If you prefer the same schedule each week, it is hard to strictly alternate. In this case, you can do 4 training days and 3 rest/recovery, but don't hesitate to stick with 3 training and 4 rest/recovery

If in doubt, consult a coach specializing in 50+ training

You don't have to choose a training plan.   DSWs will be generated regardless.  Also, why do you think the OP is over 50? 

PubBike said:

You don't have to choose a training plan.   DSWs will be generated regardless

Precisely my point. Choose your training pattern and don't hesitate to ignore the daily suggested workout.

From a planning perspective, it is better if you can choose which days you want to train when you set up a plan. A coach will also choose a trainng plan with a load and periodization adapted to your age range, performance and training history.

I wish one could specify which days of the week for daily suggested workouts, even if it is OK to still have a "suggested workout for today" if  the user were to look for one.

It is easy to feel compelled by the watch to train more and more to grab that "productive" status. Guardrails like the training load, recovery times, training readiness are excellent but are all susceptible to limitations and data biases. Alas, many will find that the only upper limit is their future injury.

PubBike said:

Also, why do you think the OP is over 50?

I don't, This thread picked up on one of several suggestions in my initial post

Yes. Sorry! Heart rate variability, not heart rate monitor!

Thank you! This is all brilliant stuff! A bit more info about me... I'm 44. I have cycled a lot for many years, but on and off. I do a lot of rock climbing which is pretty exhausting as well. I'm trying to sort of get into running (again) and increase my cycling, while keep up my climbing, so it's no big surprise my body is saying "what the f**k is going on??".

I've not had the watch for ages and as soon as my HRV switched on it said 'unbalanced' which I didn't really know what to make of as I didn't have a status before anyway, so I largely ignored it. I carried on piling on hilly bike rides, runs, climbs and some overly enthusiastic pull ups, core workouts etc. I definitely worked out more than I usually do as I was really keen to see what my new toy could do. I also was recovering from a running injury when I first got the watch so I was itching to start running again. Once I could do everything again, I did... do everything!

I think my watch is still unclear what my base load is and with there being so many changes to my exercise routines lately (also had a climbing injury, busy with work...), I also don't really know where I am with fitness, or regular load. I also got a cold while my HRV was low. Coincidence?

Current plan: my HRV is out of the low status and rising gradually, although last night was particularly high. I still feel pretty worn out. I'm going to focus on resting and recovering and use my HRV, which I didn't have before, as the main guide while my watch and I try to get an idea of my training load. I wish there was a rolling 7 day intensity minute count!

Thanks for the guidance. Very much appreciated!

9001196 said:

I also got a cold while my HRV was low

If you are ill it will generally be reflected in your HRV.   You might see your HRV dip before you know that you are ill.

9001196 said:

my HRV is out of the low status and rising gradually

A stable HRV is good.  A very slowly rising HRV is even better. In general the higher (but stable) the better.  If your HRV varies a lot it could mean your training is erratic and counterproductive.  When your training status moves to Productive that will tell you that you are getting the mix of training right to improve your VO2max.

9001196 said:

I wish there was a rolling 7 day intensity minute count!

The training load is a kind of rolling 7 day intensity minute except that it estimates EPOC for each activity and uses that to calculate load so it is more meaningful.   See https://www.garmin.com/en-US/garmin-technology/running-science/physiological-measurements/training-load/