What is a good HRV by age? Chart and normal ranges
Short answer: HRV falls steadily with age. In a large Dutch population study, median resting RMSSD was about 48–52 ms in people in their early 20s, about 29–34 ms in their early 40s and about 19–21 ms in their early 60s. Normal ranges are very wide, so a "good" HRV is one that's stable or rising compared with your own baseline.
HRV by age (median RMSSD, ms)
From the Lifelines Cohort Study (Tegegne et al.), resting 10-second ECGs from a large Dutch population. Values are medians; normal ranges (2nd–98th percentile) are very wide.
| Age | Women | Men |
|---|---|---|
| 20–24 | 52 | 48 |
| 25–29 | 48 | 42 |
| 30–34 | 42 | 37 |
| 35–39 | 38 | 33 |
| 40–44 | 34 | 29 |
| 45–49 | 29 | 26 |
| 50–54 | 27 | 24 |
| 55–59 | 23 | 21 |
| 60–64 | 21 | 19 |
| 65–69 | 18 | 18 |
| 70–74 | 18 | 16 |
| 75+ | 16 | 15 |
For example, in men aged 40–44 the normal range ran from about 8 ms to 106 ms around a median of 29 ms. Two healthy people the same age can differ several-fold.
How to read this chart
- It’s a population snapshot, not a target. Many fit, healthy people sit well below the median.
- Wearables differ. Overnight RMSSD from a ring or strap is usually higher than a 10-second resting ECG. Apple Health reports SDNN, a different measure.
- The trend is the signal. A drop of 10–20% below your usual value for several days says more than where you sit on this chart.
Why HRV falls with age
Parasympathetic (vagal) influence on the heart weakens with age, and arteries stiffen. The decline is steepest from the 20s to about 60, then levels off.
What actually moves your HRV
Regular aerobic exercise, consistent sleep, less alcohol and managing stress tend to raise your baseline over weeks. See how to improve HRV. Use our HRV by age tool to see where a reading sits.
Questions people also ask
Is 30 ms a good HRV?
It depends on age and how it's measured. 30 ms RMSSD is close to the median for people in their mid-40s in the Lifelines study, above the median for people over 50 and below it for people in their 20s. Compare it with your own 60-day average first.
Why is my Apple Watch HRV lower than the chart?
Apple Health reports SDNN from short readings, which isn't the same as the RMSSD used in this chart. Measurement length, time of day and device all shift the numbers. Compare Apple Watch readings only with themselves.
Do women have higher HRV than men?
In the Lifelines data, women aged roughly 20–45 had slightly higher median RMSSD than men. The difference narrowed in older age groups.
Sources
Not medical advice. This article is general information about wellness metrics. It is not a diagnosis or a substitute for professional care. If a reading worries you, or you feel unwell, talk to a doctor.