Heart Rate Variability Chart by Age – 2 Key Trends to Know

 In simple terms, HRV measures the tiny differences in time between your heartbeats, expressed in milliseconds.

A healthy HRV for most adults typically falls in the 60–100 ms range, though what counts as “good” depends heavily on your age, fitness level, and health status.

For example, a 25-year-old athlete may regularly see HRV values in the 70s or 80s, while a healthy 55-year-old might average closer to 30–40 ms, and that is still normal for their age group.

What Is Genuinely a Good HRV?

Vera K. Jandackova, in her study, says that a generally healthy HRV ranges from 60 to 100 milliseconds (ms).

However, this range is influenced by your age, as HRV tends to naturally decline as we get older.

Average HRV by Age Group

As shown, HRV decreases with age, mainly due to reduced parasympathetic nervous system activity, which is responsible for the body’s relaxation response. This decline can be more significant in people with chronic conditions or those who lead sedentary lifestyles.

Fitness Level and HRV

Your fitness level also plays a big role in HRV. Regular exercise, especially high-intensity interval training (HIIT), can boost your HRV. Engaging in physical activity strengthens heart health and leads to higher HRV, signaling better adaptability to stress and a more robust cardiovascular system.

Your overall health also impacts HRV. Chronic conditions like heart disease, diabetes, and lifestyle habits such as smoking, poor diet, and excessive alcohol consumption can lower HRV. These factors decrease the body’s ability to regulate itself efficiently.

Daily Fluctuations vs Long-Term Trends

HRV is not stable day to day. It can swing 10–20 ms (or more) depending on stress, sleep, alcohol, illness, or even the time of day. For example, one study in Frontiers in Physiology found that healthy young adults had HRV variability of up to 30% across a week, even without major lifestyle changes.

Why it matters: Don’t panic if your HRV dips one day. A bad night’s sleep or a hard workout can temporarily lower it, but the key is the overall trend over weeks or months. If your baseline is improving or stable, that’s far more meaningful than a single-day score.

HRV Chart for Men and Women Based on Age

“HRV is highly individualized, fluctuating daily and from person to person. What is considered a healthy heart rate variability differs for everyone,” says Poonam Desai, M.D., an integrative physician focusing on longevity medicine.

Here’s the heart rate variability chart by age:

Heart Rate Variability Chart Male

Heart Rate Variability Chart Female

Exploring the key trends in Heart Rate Variability by age reveals important patterns that can help us better understand our body’s response to stress and recovery throughout different stages of life.

1. Rapid Decline in Early Adulthood

According to NIH, HRV decreases rapidly between the ages of 20 and 40. This decline is more pronounced in men, who typically have higher HRV than women until around age 50. The early decline may be linked to increasing responsibilities, stress, and lifestyle changes that often occur during these years.

This period also coincides with a natural reduction in physical activity and changes in sleep patterns, which can negatively impact HRV.

2. Leveling Out in Middle Age

After 40, the rate of HRV decline slows down, and differences between men and women diminish. By age 50, both sexes tend to have similar HRV values.

This stabilization might be due to more consistent lifestyle habits and improved stress management strategies as people age.

Additionally, many individuals in this age group become more health-conscious, incorporating regular exercise and better dietary habits into their routines.

What Is Heart Rate Variability (HRV)?

HRV measures the time variation between consecutive heartbeats in milliseconds. This variation reflects the balance between the parasympathetic (rest-and-digest) and sympathetic (fight-or-flight) nervous systems.

A higher HRV indicates a well-functioning ANS and suggests that you are fit, well-rested, and adequately recovered. On the other hand, lower HRV can indicate chronic stress or potential health issues.

Athlete HRV Ranges vs Sedentary Individuals

Elite endurance athletes often have HRV values >100 ms, while sedentary adults of the same age may average around 30–40 ms.

A 2021 review in the Journal of Strength and Conditioning Research showed that athletes not only have higher average HRV but also more stable daily fluctuations, which suggests better adaptability.

Sedentary adults tend to have steeper HRV decline with age and more irregular responses to stress.

Practical point: HRV is one of the clearest markers that training + recovery balance is working. Athletes use it to adjust workouts, while sedentary individuals can use HRV as a warning sign to add more activity.

Why Higher HRV Matters

A higher HRV means that your parasympathetic and sympathetic nervous systems are in balance, which is crucial for overall health and well-being. This balance helps your body efficiently switch between states of relaxation and readiness, essential for coping with daily stressors.

A well-functioning nervous system also supports optimal digestion, immune function, and sleep quality.

Sign of Fitness and Recovery

People with higher HRV are generally fitter and better rested. They can handle physical and mental stress more efficiently. Higher HRV is often seen in individuals who engage in regular physical activity and prioritize recovery practices.

Additionally, it reflects good cardiovascular health, as the heart is able to adapt quickly to varying demands.

Health Indicator

Consistently low HRV can signal chronic stress, increasing the risk of heart attack, stroke, and other health problems. Low HRV is also associated with mental health conditions such as anxiety and depression.

Monitoring HRV can thus serve as a valuable tool for early detection and intervention, helping to mitigate long-term health risks.

Resting Heart Rate (RHR) + HRV Correlation

RHR and HRV are closely linked:

• Lower resting heart rate generally = higher HRV.
  
• High RHR often = lower HRV, especially under stress or illness.
  

Quick comparison table:

Metric	Healthy Range	What It Suggests
Resting HR < 60 bpm	High HRV	Fit cardiovascular system, good recovery
Resting HR 60–75 bpm	Moderate HRV	Average fitness, normal stress balance
Resting HR > 75 bpm	Low HRV	Possible stress, illness, or low fitness

 If your RHR goes up and HRV goes down together, it’s usually a sign your body is under stress.

Factors Influencing HRV

Several factors can significantly impact heart rate variability, making it essential to understand what influences these fluctuations in order to maintain or improve overall health.

Genetics

Important note about HRV from @PeterAttiaMD Be sure to read: https://t.co/ByaQge1RsG

— Andrew D. Huberman, Ph.D. (@hubermanlab) February 27, 2022

Your genetic makeup plays a significant role in determining your HRV. Some people naturally have higher or lower HRV. Genetic predispositions can influence how your body responds to stress and recovers from it. Understanding your genetic tendencies can help tailor lifestyle choices to optimize HRV.

Age and Sex

HRV decreases with age, and men usually have higher HRV than women until about age 50. Hormonal differences and varying stress levels between sexes contribute to these disparities. Post-50, hormonal changes, particularly in women, tend to equalize HRV levels between sexes.

Health Conditions

Conditions like cardiac arrhythmia can significantly affect HRV. According to government sources of health, other chronic illnesses, such as diabetes and hypertension, also negatively impact HRV. Regular monitoring can help manage these conditions by providing insights into how lifestyle changes impact overall health.

Hormonal Changes

Menstruation, pregnancy, and menopause can influence HRV in women. Hormonal fluctuations can cause temporary changes in HRV, reflecting the body’s adaptive mechanisms. Awareness of these changes can help in better-managing health and well-being during these phases.

Stress and Mental Health

When you’re stressed, your body’s fight-or-flight response becomes more active, reducing parasympathetic activity and, in turn, lowering HRV according to NCBI. Practices like mindfulness, meditation, and adequate sleep can help manage stress levels and improve HRV, contributing to better mental and physical well-being.

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How to Improve HRV

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Best HRV Trackers & Apps

Placement: after “Factors Influencing HRV.”

Not all wearables measure HRV equally. The most cited and reliable options are:

Device/App	HRV Method	Strengths	Notes
Whoop Strap	Photoplethysmography (PPG) during sleep	Very detailed recovery insights	Subscription required
Oura Ring	PPG overnight	Strong sleep + HRV correlation data	Tracks trends, not instant changes
Apple Watch (Series 4+)	PPG via Health app	Easy, accessible	Best for spot checks, not deep trends
Garmin (HRV Stress test)	ECG-like chest strap or optical HR	Great for athletes, training integration	More accurate with chest strap
Elite HRV app	Chest strap required	Research-grade accuracy	Best for serious tracking

Recommendation: If someone is serious about HRV, Oura or Whoop provide the best long-term overnight trend data, while Garmin + Elite HRV are great for athletes.

Final Words

@drjeremylondon What is HRV and what does it say about your health? #doctor #surgeon #fitness #hrv #fypシ ♬ original sound – Dr. Jeremy London, MD

Heart Rate Variability (HRV) is a reliable metric for assessing your stress levels, recovery, and overall autonomic nervous system balance. A higher HRV is generally a sign of better cardiovascular health, resilience, and fitness, while a consistently low HRV may indicate chronic stress, poor recovery, or underlying health issues.

If you’re aiming to improve your HRV, focus on the following actions:

Track HRV trends over time rather than focusing on daily fluctuations. Use it as one part of a broader health strategy, alongside other indicators like sleep quality, energy levels, and resting heart rate.

Making small, consistent adjustments to your lifestyle can lead to measurable improvements in HRV—and more importantly, in long-term health.

References:

1. Kim HG, Cheon EJ, Bai DS, Lee YH, Koo BH. Stress and Heart Rate Variability: A Meta-Analysis and Review of the Literature. Psychiatry Investig. 2018 Mar;15(3):235-245. doi: 10.30773/pi.2017.08.17. Epub 2018 Feb 28. PMID: 29486547; PMCID: PMC5900369.
2. Chalmers T, Hickey BA, Newton P, Lin CT, Sibbritt D, McLachlan CS, Clifton-Bligh R, Morley JW, Lal S. Associations between Sleep Quality and Heart Rate Variability: Implications for a Biological Model of Stress Detection Using Wearable Technology. Int J Environ Res Public Health. 2022 May 9;19(9):5770. doi: 10.3390/ijerph19095770. PMID: 35565165; PMCID: PMC9103972.
3. Jandackova VK, Scholes S, Britton A, Steptoe A. Are Changes in Heart Rate Variability in Middle-Aged and Older People Normative or Caused by Pathological Conditions? Findings From a Large Population-Based Longitudinal Cohort Study. J Am Heart Assoc. 2016 Feb 12;5(2):e002365. doi: 10.1161/JAHA.115.002365. PMID: 26873682; PMCID: PMC4802439.
4. Bonnemeier H, Richardt G, Potratz J, Wiegand UK, Brandes A, Kluge N, Katus HA. Circadian profile of cardiac autonomic nervous modulation in healthy subjects: differing effects of aging and gender on heart rate variability. J Cardiovasc Electrophysiol. 2003 Aug;14(8):791-9. doi: 10.1046/j.1540-8167.2003.03078.x. PMID: 12890036.
5. DHSS – Healthy Living – Health Conditions & Diseases