HRV by Age and Gender
Find out what your HRV means. Select your value to see a personalized breakdown by age, gender, and recovery capacity.
HRV - Male
| Age Group | Very Poor | Poor | Fair | Good | Excellent | Superior |
|---|---|---|---|---|---|---|
| 20-29 years | 0-20 | 20-30 | 30-45 | 45-70 | 70-100 | 100+ |
| 30-39 years | 0-18 | 18-27 | 27-40 | 40-62 | 62-90 | 90+ |
| 40-49 years | 0-15 | 15-24 | 24-35 | 35-55 | 55-80 | 80+ |
| 50-59 years | 0-12 | 12-20 | 20-30 | 30-47 | 47-70 | 70+ |
| 60-69 years | 0-10 | 10-17 | 17-26 | 26-40 | 40-60 | 60+ |
| 70+ years | 0-8 | 8-14 | 14-22 | 22-34 | 34-50 | 50+ |
| ms | ||||||
HRV - Female
| Age Group | Very Poor | Poor | Fair | Good | Excellent | Superior |
|---|---|---|---|---|---|---|
| 20-29 years | 0-18 | 18-27 | 27-40 | 40-62 | 62-90 | 90+ |
| 30-39 years | 0-15 | 15-24 | 24-36 | 36-55 | 55-80 | 80+ |
| 40-49 years | 0-13 | 13-21 | 21-32 | 32-50 | 50-72 | 72+ |
| 50-59 years | 0-10 | 10-17 | 17-27 | 27-42 | 42-62 | 62+ |
| 60-69 years | 0-8 | 8-15 | 15-23 | 23-36 | 36-54 | 54+ |
| 70+ years | 0-7 | 7-12 | 12-19 | 19-30 | 30-45 | 45+ |
| ms | ||||||
What is HRV?
Heart Rate Variability (HRV) measures the variation in time between consecutive heartbeats, expressed in milliseconds (ms). It reflects how well your autonomic nervous system balances the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) branches. A higher HRV generally indicates better cardiovascular fitness, stronger recovery capacity, and greater stress resilience. Research links higher HRV to lower risk of cardiovascular disease, better mental health, and longer life expectancy.
Measuring with Apple Watch
Apple Watch measures HRV during sleep using the SDNN method, sampling overnight to capture your resting autonomic nervous system state. Garmin, COROS, Polar, and Whoop also measure HRV, though methods may vary (some use RMSSD). The classification tables on this page apply regardless of which device you use. Keep in mind that HRV naturally fluctuates day to day, so focus on weekly trends rather than single readings.
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By Age & Gender
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Frequently Asked Questions
What is a good HRV?
A good HRV depends on your age and gender. For example, a healthy 30-year-old might have an HRV of 50-100 ms, while a healthy 60-year-old might range from 25-60 ms. HRV is highly individual, so your personal trend matters more than any single number.
How is HRV measured?
HRV is measured by analyzing the time intervals between heartbeats. Apple Watch measures HRV during sleep using photoplethysmography (PPG). Clinical settings use ECG-based chest straps for the highest accuracy. Common metrics include SDNN (used by Apple) and RMSSD (used by many fitness platforms).
Can I improve my HRV?
Yes. HRV is highly responsive to lifestyle changes. Quality sleep, regular aerobic exercise (especially Zone 2 cardio), breathing exercises, cold exposure, and stress management can all improve your HRV. Many people see changes within 2-4 weeks of consistent practice.
How does HRV change with age?
HRV naturally decreases with age. This decline accelerates after age 30 and continues throughout life. However, physically active individuals often maintain significantly higher HRV than sedentary peers. A fit 50-year-old can easily have higher HRV than an inactive 30-year-old.
Why does HRV matter for health and longevity?
HRV reflects your autonomic nervous system's ability to adapt to stress. Low HRV is associated with higher risk of cardiovascular disease, depression, anxiety, and all-cause mortality. Improving your HRV through lifestyle changes can have broad benefits for both physical and mental health.
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