HRV4Training vs Do Nothin.

The first scientifically validated Heart Rate Variability (HRV) app. HRV4Training provides HRV based insights to help you quantify stress, better balance training and lifestyle, and improve performance. HRV4Training does not require a heart rate monitor, since it can accurately assess your HRV using the phone's camera. HRV4Training also works with Apple Watch, the Oura ring and all compatible Bluetooth SMART sensors. HRV4Training is also the first app that goes beyond simple measurements and provides insights on: 1) acute or day to day HRV changes in response to different stressors (alcohol, travel, sick days, training, menstruation, etc.) 2) long term multi-parameter trends to look at the big picture 3) correlations between physiological measurements and annotations 4) training load analysis, fitness, fatigue, readiness to perform and injury risk 5) VO2max estimation for runners linking the app to Strava or TrainingPeaks and using a heart rate monitor during their workouts 6) Training Polarization analysis (or 80/20) 7) Lactate Threshold Estimation for runners linking the app to Strava or TrainingPeaks and using a heart rate monitor during their workouts 8) Weekly and monthly summaries to track progress. All data is processed inside the app in order to provide you with actionable interpretations that can help optimizing your training plan and performance. Supported devices for the camera measurement: iPhones 5, 5S, 6, 6S, 6+, 6S+, SE, 7, 7+, 8, 8+, X, XS, XS Max, XR, 11, 11 Pro, 11 Pro Max, 12 mini, 12, 12 Pro, 12 Pro Max, 13 mini, 13, 13 Pro, 13 Pro Max, 14, 14 Plus, 14 Max, 14 Pro, 15, 15 Max, 15 Pro, 16, 16 Max, 16 Pro Currently unsupported devices for the camera measurement: iPhones 4S, iPads and iPods - These devices require a chest strap. Other features: - HRV-based advice helps you to adapt your trainings based on objective measures of recovery - TAGS: lets you tag your sleep, mental energy, muscle fatigue, stress and all other parameters that can help you understand what is influencing your physical condition and physiological stress - Works with Bluetooth SMART heart rate monitors (a Polar H7 is recommended) or simply your phone's Camera - Integrates with the Health app (writes heart rate, and sleep, read sleep time) - Configurable test (single or orthostatic, choose test duration between 1, 3 or 5 minutes) - Extracts and stores the following features while lying down and/or standing: heart rate, mean of beat-to-beat intervals (AVNN), standard deviation of beat-to-beat intervals (SDNN), square root of the mean squared difference of successive R-Rs (rMSSD), number of pairs of successive R-Rs that differ by more than 50 ms (pNN50), low frequency power (LF, 0.04-0.15 Hz), high frequency power (HF, 0.15-0.40 Hz) - Shows the PPG signal view to ensure signal quality during the test if the camera is used instead of a bluetooth SMART sensor - HRV4T Recovery Points to provide a single, straightforward metric to analyze your physical condition - Population summaries and people like you comparisons to put your data into perspective - Analysis of compliance and consistency - Data export via email or Dropbox - Integrates with TrainingPeaks, Oura, Strava and Coros HRV4Training requires to register an account with your email address, so that your data can be backed up safely and retrieved in case anything happens (app issue, changing phone, etc.). HRV4Training does not provide medical advice. It is intended for informational purposes only. Consult a medical professional before making health or lifestyle decisions. Please find an overview of the relevant scientific literature in our guide, here: https://marcoaltini.substack.com/p/the-ultimate-guide-to-heart-rate

You already know something is wrong. You pick up your phone to do one thing and end up somewhere completely different. You sit down to relax and wake up an hour later having scrolled through nothing. You can't watch a TV show without also watching your phone. You can't wait two minutes for a coffee without reaching for it. Your attention is gone. And you didn't even notice it leaving. Do Nothin. is how you start getting it back. THE DAILY CHALLENGE ROADMAP Every day you get a new challenge. Small, specific, doable. Things like eating a meal without your phone, sitting outside for ten minutes without headphones, or getting through a morning without opening an app. Nothing extreme. Nothing preachy. Just a structured path that gradually rebuilds your ability to be present. The roadmap is 90 days. Each week gets a little harder. By the end you'll barely recognise how you used to spend your time. THE CAMERA TEST This is how you measure whether it's actually working. Start a session, sit still, let the front camera watch you. It scores your stillness, your composure, and whether you finished. Do this regularly and you'll see your score climb over time. Real evidence that your attention is coming back, not just a feeling. YOUR SCORE Every session produces a verified score from 0 to 100 across three things: how still you stayed, how composed you were under pressure, and whether you actually finished. Grades go from F to S. Track your progress week by week and watch the number go up as the daily challenges do their job. RUTHLESS MODE When you're ready to stop going easy on yourself. No exit button. You pick the time, you finish the time. Premium challenge mode for people who are serious about getting their focus back. THE HONEST TRUTH Years of doomscrolling don't reverse in a week. But they do reverse. The daily challenges give you a structured route. The camera gives you proof. All you have to do is show up every day. For educational and personal development purposes only. Not medical advice. WHO THIS IS FOR People who know their attention span is damaged and want a real plan to fix it. People who've tried putting their phone down and lasted about 30 seconds. People who want measurable proof they're actually improving. People who are done with motivation quotes and want something that works.