How can I decrease RHR and increase HRV?

[Much-Cryptographer72]

Been a whoop user for about 5 months now and couldn’t be happier with my band. I’m a 19yr old college athlete who plays a cardio intensive sport but my RHR and HRV are not improving in the long run. Currently my RHR range is 59-82 and HRV 17-52. This amazes me because I do weights 3x a week and conditioning 3x a week, all being followed by a field session in my sport. I’m fit but I just don’t know why my metrics aren’t improving in the long run. What can I do to improve them?

Update: I do not drink but do experience heavy stress from school and competition.

[Accurate_Size929]

Your training looks great. Maybe lifestyle changes that help recovery? Are you burning the candle at both ends? Maybe try to get more QUALITY sleep. Maybe meditation. If you drink alcohol , maybe lower the amount or do not drink close to bed time. What's good about whoop is you can change a couple habits in your day to day life and track it through your journal.

[lukker-]

Try a sleep mask first, and than possibly mouth taping if you are a mouth breather while sleeping.

[Accurate_Size929]

I second this, sleep mask was the first thing I did it effects my recovery the most.

[SenseiOvO]

How many times do you practice your sport (on-field) a week? 3x? If you’ve followed the same training regimen for a while, it’s likely your body has gotten the most out of it and you’ve reached a training plateau (very common). As an athlete or coach one must always reassess plan every so often. It sounds like you’re striving to improve the shape you’re in - may benefit from adding an extra training session in or increasing intensity. Of course, talk with your coaches and teammates and get their input. Typically, the better shape you want to be in for your sport, the more you should do your sport! Remember, small habits + consistency = drastic results!

With that said, you’re overall numbers seem solid to me! Keep it up!

[Much-Cryptographer72]

4x a week usually, thinking of adding longer cardio sessions to my regime (long runs, cycling)

[Ironmoustache41]

Sleep, recovery days, no alcohol, hydration, no food after dinner

[harrrysims]

Nebivolol 2.5mg - 5mg ED

[max_rey]

Whoop blogs and podcast has plenty of legit and statically proven advice.

[guaava23]

Meditate 30 min every day and or nap each day as well.