Let your body set the day. Unbroken reads your heart rate variability, sleep and training load each morning and turns them into one decision: push, activate, or recover. You train hard when you can absorb it, and back off when you cannot, so the work actually becomes fitness.
Heart rate variability is the small variation in time between your heartbeats. It is one of the clearest windows we have into the state of your nervous system: higher variability generally means recovered and ready, a suppressed reading means stress or fatigue is accumulating. HRV-guided training uses that signal, every morning, to set the intensity of the day.
For the full science of what HRV measures and how to read your morning number, see the explainer: HRV training for triathletes. This page is about how Unbroken turns that signal into a system you can actually train by.
Each morning the Unbroken Protocol app reads your overnight recovery and combines four inputs into a single readiness number, the Protocol Score (0 to 100): heart rate variability, sleep, recent training load, and a short nervous-system check-in. That score carries one instruction. Green, you perform. Amber, you activate gently. Red, you recover.
The point is that no single metric decides anything alone. HRV tells you about today, training load tells you about the trajectory, sleep and your own check-in fill in the rest. Read together they give a far more reliable answer than any one number, which is why the app resolves them into one decision instead of leaving you to interpret four dashboards.
The most common mistake with HRV is over-reacting to one reading. A single morning value is noisy. Sleep position, a late meal, alcohol, a stressful day, even when you took the reading, all move it. What matters is the trend across days and weeks against your own baseline, and the context of your recent load.
So a one-day dip after a hard session is normal and expected. A sustained downward drift across several days, on the other hand, is a real signal to back off before it becomes illness or injury. Unbroken is built around that distinction. It watches the trend and the context, so you respond to signal, not noise. The foundations are on the recovery page.
A fixed plan prescribes the same hard session whether you slept four hours or eight, whether work crushed you or not. Most of the time it is either too much, digging you into fatigue, or too little, wasting a day your body could have used. HRV-guided training fixes both. You hit the hard sessions when you can genuinely absorb them, and you protect the days you cannot, so more of your training actually turns into fitness.
The result is the thing endurance athletes chase and rarely get: consistency. Fewer breakdowns, fewer illnesses, fewer forced weeks off, and a much longer, healthier run at the sport. That is the whole promise of training around your recovery rather than on top of it.
Whatever you already wear, the app integrates Apple Health, WHOOP, Garmin, Oura, Strava and Wahoo, so your existing HRV and sleep data feeds straight in. Apply through Unbroken and Abraham recommends the right level of support: the app, one-to-one coaching, or the club. Prefer to talk? Call 07414 807997.
Swim, bike, run, strength, recovery and the mind, coached as one and organised around your readiness.
HRV-guided triathlon training from Unbroken. Train when you can absorb it, recover when you cannot, and stay unbroken.