# I Tracked My HRV for 120 Days (Here's What Happened)

Page: https://stenobird.com/podcast/athlete-with-asthma-show-7074011/i-tracked-my-hrv-for-120-days-here-s-what-happened
Text version: https://stenobird.com/podcast/athlete-with-asthma-show-7074011/i-tracked-my-hrv-for-120-days-here-s-what-happened.md
Podcast: [Athlete with Asthma Show](https://stenobird.com/podcast/athlete-with-asthma-show-7074011)
Published: 2026-01-02T22:00:00+00:00
Episode link: https://www.athletewithasthma.com/podcasts/athlete-with-asthma-show/episodes/2149140771
Audio file: https://app.kajabi.com/podcasts/medias/2149140771.mp3
Processing state: not_requested
JSON: https://stenobird.com/v1/public/podcasts/athlete-with-asthma-show-7074011/episodes/i-tracked-my-hrv-for-120-days-here-s-what-happened
Duration seconds: 1090

## Resource

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide After discovering I have a hole in my heart, I became obsessed with understanding what was really happening inside my body, especially my heart and nervous system. That curiosity led me to track my heart rate variability, or HRV, every single day for the last 120 days. In this episode, I break down exactly what HRV is, why it matters far beyond elite athletes, and how it can help you make better decisions about training, recovery, stress, and energy. I share my real HRV data across five months, explain the different HRV ranges in plain language, and walk through how I use this information to know when to push, when to rest, and when my body needs more care. Whether you have asthma, heart conditions, chronic stress, or you simply want more energy and better recovery, HRV can be a powerful tool when used correctly. I also explain why extremely high HRV readings are not always a good thing, why trends matter more than single numbers, and how tracking consistently changed my recovery and performance over time. If you want a practical, real-world look at HRV through the lens of daily life, endurance training, and long-term health, this episode will give you a clear starting point. 🔗 Resources I Mention/Use in This Video: HRV4 Training App: https://www.hrv4training.com/ Chapters: 00:00 Welcome to the Athlete with Asthma Show 00:51Discovering a hole in my heart and why I started tracking HRV 04:26 How to track your HRV consistently 05:50 How to read HRV numbers and recovery signals 11:40 My 120-day HRV tracking journey 17:00 Final takeaways and how to get started I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma…

## Actions

- request_transcript: `POST https://stenobird.com/v1/public/podcasts/athlete-with-asthma-show-7074011/episodes/i-tracked-my-hrv-for-120-days-here-s-what-happened/transcription-requests` — Idempotently request low-priority transcript generation for this episode.
- read_markdown: `GET https://stenobird.com/podcast/athlete-with-asthma-show-7074011/i-tracked-my-hrv-for-120-days-here-s-what-happened.md` — Read the agent-friendly Markdown representation of this episode resource.

A page view does not enqueue transcription. Agents should invoke `request_transcript` explicitly when they need this episode processed.

## Transcript

Full transcripts are not published on public pages unless there is a clear rights basis.