This plan is designed to improve your HRV. It should activate your Parasympathetic Nervous System (PSNS) and decrease the load of your Sympathetic Nervous System (SNS).

It is designed for people who like to ride a bike as cycling is used as cardio exercise. The plan consists of cardio exercises, breath exercises, walks and more.

If you are a cyclist which is used to have more training volume. Don't overdo it. If you have struggle with a bad HRV keep in mind: training is stress. We want stress to avoid, but only that much, that we can adapt. You have to understand your body and mind in a holistic way. Work, family, training and things happen in life add stress to one and the same system.

Important notices:
1) This training plan don't substitute medical advice. If you have serious trouble contact your doctor.

2) Your lifestyle will form your body and your mind. This plan adds some good things like excercising, movement, nature and breathing exercise. You should review your whole lifestyle. Are there things, which overload you right now? Act and implement things to cope, manage or avoid an overload.

3) Sleep is you best friend. Protect and prioritize your sleep. This program cannot workout if you don't sleep enough and with good quality. Your quality should improve over the duration of the program. Having a good sleep hygiene is key. Dark, cold and quiet sleep environment. Going to bad and waking up at the same time - day for day, even on the weekends. Wind down hours before going to bed. No work, emotional discussions and things like this in the hours before going to bed.