Orthostatic Testing: Monitoring Recovery
Orthostatic testing is a highly accurate method of monitoring training stress and therefore recovery. It also provides you with your resting heart rate (HRrest) and standing heart rate (HRstand).
An orthostatic test allows you to monitor the balance between training and recovery. Training induces changes to heart rate (HR) and heart rate variability (R-R interval). R-R is the interval between successive heart beats. Changes in R-R is an indicator of disturbances in the autonomic nervous system and therefore stress. These disturbances can help you to identify fatigue/overtraining. In some instances it can also help you to predict the early onset of a cold or flu.
I also use an orthostatic test to monitor my resting heart rate (HRrest). As I train using percentages of my heart rate reserve which is a calculation that requires maximum heart rate (HRmax) and HRrest to be known. Changes in HRrest alter the training zones I train at and is therefore important to repeat the test regularly to maintain accuracy. On the right is a recent test result with HRrest measured at 44 bpm, a HRpeak of 89 bpm which is when you stand up following lying down and finaly a HRstand average of 52 bpm.
The first image below, on the left shows heart rate percentage for each training zone with the corresponding heart rate when HRrest is 44 bpm. In comparison, the second image below on the right when resting heart rate is 49 bpm. Between the two resting values there is 1-2 bpm difference between zones. This is a significant physiological change and alters training. This is why it's important to regularly repeat the test
As previously mentioned a main reason to do an orthostatic test regularly is to monitor the variability between heart beats (R-R Interval). In the test result below resting RMSSD is 122. When the test is conducted regularly changes in this value can indicate autonomic nervous system disturbance and hence fatigue. A high figure of 80-120 idicates a healthy heart rate. Well trained individuals typically score over 120 though. Individual variation in this value is more imprtant than the number iteself.
Completing the test as a one off also provides an indication of current fitnes. A lower HRrest is associated with a higher aerobic capacity (VO2max) and a lower risk of cardiovascular complications. If you repeat the test regularly averages can be easily compared. If you do want to monitor R-R to this level then Polar recommend six baseline tests over a period of two weeks to determine a baseline value for RMSSD and HRrest. These should be recorderd during two typical training weeks and not a period of greater load. Baseline tests should be performed following training days and on recovery/rest days.
To perform a orthostatic test I use the Polar V800, which has a highly accurate orthostatic test that takes 6 minutes. After waking up put on your heart rate sensor and start the test. The lying down stage takes 3 minutes. An average is recorded and HRrest provided. The watch then beeps, asks you to stand and HRpeak is recorded. Finally an average over 3 minutes is taken of your HRstand. The test constantly measures heart rate variability (R-R Interval).
If you don't own a heart rate monitor and want to measure your resting heart rate. After waking up record heart rate over 20 seconds and multiply by 3. Repeat every 20 seconds for 3 minutes and take an average. This will give you the most accurate HRrest.
