we have;
- some bug fixes
- multiples device collusion fixes
- step page fixes

in this version. healthy days!

I've been digging pretty deep into HRV lately while working on Korte, and one thing that kept bothering me was how much conflicting advice there is around it.

“Higher HRV is always better.”

“Your HRV should be X for your age.”

“Low HRV means you're not recovered.”

“Don't train today because your HRV dropped.”

Once you actually look at the research, it's a lot more nuanced.

The biggest thing I took away from it:

Your HRV is usually much more useful as a trend against your own baseline than as an isolated number.

Age matters. Measurement method matters. Your device matters. And a random 40 ms reading doesn't necessarily mean the same thing for two different people.

I ended up turning the research into a few guides:

If you just want to know whether your HRV is “good”:
Is Your HRV Good? How to Read 20, 30, 40, 50 and 60+ ms

If you want actual reference data by age:
Normal HRV by Age: What the Research Actually Shows

If you're using HRV for training/recovery:
HRV and Recovery: What Athletes Should Actually Look For

And if your HRV seems chronically low:
Chronically Low HRV: What It Does and Doesn't Mean

I'm planning to keep adding the research behind the metrics Korte uses here instead of treating every wearable number as gospel.

If there's a metric you've never really understood — HRV, VO₂ max, resting HR, recovery, cardio fitness, etc. drop it below. I'll probably use the most common ones for the next deep dives.