Heart rate variability (HRV) and resting heart rate (RHR) are two of the most accessible objective markers for people with post-viral conditions, POTS, and ME/CFS. They can be measured daily with a consumer wearable or chest strap and, when tracked over time, reveal patterns that are difficult to spot day to day.
This is a free Google Sheets template for logging daily HRV and RHR readings. It is designed for people tracking their autonomic health over weeks and months rather than for single-session analysis.
The tracker includes space for daily entries, automatic calculation of weekly and monthly medians (medians are more appropriate than averages for HRV data, which tends to be skewed), and built-in trend charts so you can see your trajectory at a glance. It is compatible with data from Garmin, Apple Watch, Polar, Oura, or manual entry from any device.
How to use this template
Click the button below to open the template in Google Sheets. Because it is a shared template, you will not be able to edit it directly. To get your own editable copy, go to File → Make a copy in the Google Sheets menu. This saves a version to your own Google Drive that only you can see and edit. The original template is not affected.
You do not need to share any data with anyone. Once you have made your copy, it is entirely private to you.
Open the HRV tracker template →If you're tracking HRV in the context of an intervention, consider pairing this with the symptom diary to look for correlations between autonomic markers and how you feel. For more on HRV as a tracking metric, see the HRV as a tracking metric evidence post.