Heart Rate Variability Chart by Age & Gender
HRV benchmarks (RMSSD) by age and gender. Know where you rank - low, average, good, or elite.
What is Heart Rate Variability (HRV)?
HRV measures the variation in time between each heartbeat. Higher HRV indicates better health, fitness, and recovery. Lower HRV suggests stress, illness, or overtraining.
Higher HRV
Indicates better fitness, good recovery, low stress, and strong autonomic nervous system function.
Lower HRV
Can indicate stress, fatigue, illness, poor sleep, or overtraining. Temporary drops are normal.
Daily Tracking
Measure at the same time each morning for accurate trends. Use consistent measurement position (lying down, seated, standing).
Your Profile
Your HRV Benchmark (30-34)
Low
0-26
ms
Below Avg
27-40
ms
Average
41-58
ms
Above Avg
59-75
ms
Good
76-90
ms
Elite
91+
ms
HRV Reference Table by Age (RMSSD in milliseconds)
| Age Group | Low | Below Avg | Average | Above Avg | Good | Elite |
|---|---|---|---|---|---|---|
| 18-24 | 0-30 | 31-45 | 46-65 | 66-85 | 86-100 | 101+ |
| 25-29 | 0-28 | 29-42 | 43-60 | 61-78 | 79-95 | 96+ |
| 30-34You | 0-26 | 27-40 | 41-58 | 59-75 | 76-90 | 91+ |
| 35-39 | 0-25 | 26-38 | 39-55 | 56-72 | 73-88 | 89+ |
| 40-44 | 0-24 | 25-36 | 37-52 | 53-68 | 69-85 | 86+ |
| 45-49 | 0-22 | 23-34 | 35-50 | 51-65 | 66-82 | 83+ |
| 50-54 | 0-20 | 21-32 | 33-48 | 49-62 | 63-78 | 79+ |
| 55-59 | 0-19 | 20-30 | 31-45 | 46-60 | 61-75 | 76+ |
| 60-64 | 0-18 | 19-28 | 29-42 | 43-56 | 57-72 | 73+ |
| 65+ | 0-17 | 18-26 | 27-40 | 41-54 | 55-70 | 71+ |
Prioritize Sleep
Aim for 7-9 hours of quality sleep. Poor sleep significantly decreases HRV. Establish a consistent sleep schedule and optimize your sleep environment.
Smart Training
Regular moderate exercise improves HRV over time. Avoid overtraining - schedule rest days when HRV drops. Use HRV to guide workout intensity.
Manage Stress
Chronic stress lowers HRV. Practice meditation, deep breathing, yoga, or other relaxation techniques. Even 5 minutes of daily mindfulness helps.
Limit Alcohol
Alcohol reduces HRV for 24-48 hours. Avoid alcohol before important training or competitions. Stay hydrated with water instead.
Important Notes for Accurate Measurement
- Measure HRV at the same time daily, ideally first thing in the morning before caffeine
- Use consistent body position and measurement device (chest strap is most accurate)
- HRV varies daily - look at 7-day trends rather than single readings
- Consult healthcare providers for very low HRV or concerning symptoms
Medical Disclaimer: This chart provides general HRV reference ranges based on population studies. Individual HRV varies significantly based on genetics, fitness level, health conditions, medications, and measurement methods. This tool is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult healthcare providers about health concerns.
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