Morning Recovery Assessment Battery
Three morning tests to assess systemic recovery and readiness to train: HRV, grip strength, and CO2 tolerance test.
Assembled by Cited from Andrew Huberman's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
3-
In a protocol
Use HRV to assess recovery; higher variability is desirable.
“HRV heart rate variability has made its way... into the forefront
HL▶ 1:17:00CaveatsRequires devices, not yet perfectCertaintyexplicitrecommendationHRV via wearable -
In a protocol
Test morning grip strength (squeeze a scale or rubber donut) to monitor systemic recovery; >10-20% drops indicate incomplete recovery.
“grip strength... when you first wake up
HL▶ 1:19:00DosageMeasure first thing in morning, compare to baseline; >10-20% drop = not recoveredCertaintyexplicitrecommendationGrip strength upon waking -
In a protocol
Morning test: 4 nasal inhale/mouth exhales, then big inhale and exhale as slowly as possible; longer discard time (60-120s) indicates better recovery/parasympathetic capacity.
“carbon dioxide blow-off time
HL▶ 1:24:20Dosage4 nasal inhales/mouth exhales, 5th big inhale, exhale as slow as possible; time it; <25s=poor, 30-60s=green, 65-120s=well recoveredCertaintyexplicitstrong endorsementCO2 tolerance test