💡 TL;DR – Heart Rate Variability Chart by Age
Heart rate variability (HRV) is the variation in time between heartbeats
Average HRV ranges by age (ms):
Teens–20s: ~65–80 (men), ~60–70 (women)
30s: ~60–70 (men), ~50–60 (women)
40s: ~45–55 (men), ~40–50 (women)
50s: ~40–45 (men), ~35–40 (women)
60+: ~35–40 (men), ~30–35 (women)
Lifestyle, training load, sleep, and stress affect HRV as much as age.
You’ve probably seen HRV (heart rate variability) pop up on your smartwatch and wondered: is my number normal for my age?
According to Harvard Health, HRV is simply a measure of the variation in time between each heartbeat. It reflects how well your body adapts to stress. The Cleveland Clinic explains that it could indicate the presence of health problems, including heart conditions and mental health issues like anxiety and depression.
In this guide, we’ll look at the heart rate variability chart by age, break down what your number means, and show you how to track and improve HRV with the right tools.
Heart Rate Variability Chart by Age
| Age Range | Men (ms) | Women (ms) | Notes |
|---|---|---|---|
| Teens–Early 20s | ~75–80 | ~65–70 | Peak HRV; highest recovery capacity |
| Late 20s–30s | ~60–70 | ~50–60 | Gradual decline begins |
| 40s | ~45–55 | ~40–50 | Noticeable drop; lifestyle impact grows |
| 50s | ~40–45 | ~35–40 | Lower adaptability; recovery takes longer |
| 60s | ~35–40 | ~30–35 | Trend flattens at a lower level |
| 70s+ | ~35–40 | ~32–36 | Slight uptick in some cohorts |
📌 Key takeaway:
HRV tends to decline with age, mainly due to reduced activity of the parasympathetic (rest-and-digest) nervous system and natural changes in cardiovascular function.
How to Interpret Your HRV
Looking at a heart rate variability chart by age gives you a useful benchmark, but your HRV number isn’t about being “good” or “bad.” It’s about context and trends.
Higher HRV → generally linked with better recovery, cardiovascular health, and resilience to stress.
Lower HRV → may signal fatigue, poor sleep, overtraining, illness, or chronic stress.
Daily fluctuations are normal: HRV changes based on what you ate, how well you slept, your training load, and even alcohol consumption.
The most important thing is to track your baseline. Instead of comparing your number to someone else’s, look at your average over weeks and months. If your HRV is consistently dropping, it’s a sign your body might need more rest or lifestyle adjustments.
How to Track HRV Accurately
The most reliable way to measure heart rate variability is through consistent, daily readings, ideally during sleep or first thing in the morning, when your body is at rest. While chest straps used in research labs give the most precise results, most people will find that modern wearables do an excellent job of tracking HRV trends.
- Smartwatches & Fitness Trackers
- Apple Watch → Tracks HRV in the Apple Health app and integrates with third-party HRV apps for deeper insights. (See our full guide of HRV on Apple Watch)
- Garmin watches → Use HRV data to provide training readiness and recovery recommendations. (Check our best Garmin picks here)
- Samsung & Fitbit → Offer HRV tracking through sleep data and stress monitoring.
- Dedicated HRV Wearables
- Oura Ring → Tracks HRV overnight and delivers easy-to-read recovery scores.
- Whoop Strap → Popular with athletes for continuous HRV monitoring and training recommendations.
Tips to Improve Your HRV
The good news? While HRV naturally declines with age, your daily habits have a huge influence. Small changes in recovery, stress, and training can move your HRV in the right direction.
Prioritize Quality Sleep
- Deep, uninterrupted sleep is one of the strongest drivers of higher HRV.
- Track your sleep with devices like the Oura Ring or Garmin Venu 3, which give nightly HRV insights.
Manage Stress Daily
- Chronic stress keeps your HRV lower. Practices like meditation, yoga, and deep breathing exercises can help.
- Many smartwatches (like the Apple Watch Series 10) now include guided breathing apps that nudge you to slow down.
Support Recovery with Nutrition & Hydration
- Alcohol, dehydration, and heavy evening meals can tank HRV.
- Staying hydrated and eating balanced meals supports parasympathetic activity.
Get Outside & Stay Active
- Light daily movement, like walking, helps regulate your nervous system.
- Daily light exercise help build consistency. If you have a Apple Watch lying around, don’t miss out on our Best Fitness Apps for Apple Watch.
