Average HRV by Age: Charts, Benchmarks & Recovery Tips
Average HRV by Age: Charts, Benchmarks & Recovery Tips
Heart rate variability (HRV) is one of the most powerful metrics for understanding your body's stress response and recovery capacity. But a raw number often means little without context. Is an HRV of 40 ms "good"? What if you are 25 versus 55?
This guide breaks down average HRV by age and sex, offers clear benchmarks to score yourself, and explains why this metric naturally changes over time. We'll also cover how to stop obsessing over daily fluctuations and start using long-term trends to improve your health.
Quick HRV Primer: What Are You Measuring?
Before diving into the charts, it is critical to know which HRV number you are looking at.
- RMSSD (Root Mean Square of Successive Differences) reflects the beat-to-beat variance controlled by your parasympathetic (rest-and-digest) nervous system. It is the gold standard for tracking daily recovery used by Oura, WHOOP, and Garmin (Kubios).
- SDNN (Standard Deviation of NN intervals) reflects overall autonomic regulation rather than just acute recovery. Apple Watch natively reports SDNN in the Apple Health app, which typically produces higher scores than RMSSD.
Pro Tip: Always measure HRV at the same time of day—ideally right after waking up or during sleep—to minimize external variables like caffeine or stress.
Where to Find Your HRV Data
Most modern wearables track HRV automatically, but the data is often buried in sub-menus. Here is how to find your score on the most popular devices:
- Apple Watch: Open the Health app on your iPhone > Browse > Heart > Heart Rate Variability. Note: This defaults to SDNN. For the RMSSD scores used in this article, we recommend syncing your watch with a third-party app like Athlytic or Training Today.
- Oura Ring: Open the Oura app > Readiness tab. Your average measurement is listed under "HRV Balance" or explicitly as "HRV" in the daily metrics.
- WHOOP: Open the app > Recovery tab. Your nightly HRV average is displayed prominently as a core recovery metric.
- Garmin: Open the Garmin Connect app > More (or Menu) > Health Stats > HRV Status. Note: This feature requires a compatible device and typically needs 3 weeks of data to establish a baseline.
Average HRV by Age and Sex: The Data
Wondering how you stack up against peers? The table below presents data supported by large-scale meta-analyses, including foundational research on HRV sex differences by Koenig et al. (2016).
Note the clear downward trend as we age—a natural biological process called "age-related autonomic decline."
Median HRV (RMSSD in ms)
| Age Group | Men | Women |
|---|---|---|
| 18–24 | 46 | 48 |
| 25–34 | 41 | 43 |
| 35–44 | 34 | 36 |
| 45–54 | 28 | 30 |
| 55–64 | 24 | 25 |
| 65–74 | 22 | 23 |
| 75+ | 20 | 20 |
Key Trend: HRV drops by roughly 5–8 ms per decade. This is due to a natural reduction in parasympathetic activity and stiffening of arterial walls, which dampens the signal between your heart and brain.
Interpreting Your Score: Percentile Benchmarks
Knowing the average is step one. Understanding the range is step two. Here is how to interpret where you fall relative to your age group:
- 10th Percentile (Low Range): Consistently scoring near the bottom 10% may indicate chronic stress, poor recovery, or underlying health issues.
- 50th Percentile (Average): The median target. Half the population scores higher, half lower.
- 90th Percentile (Elite Range): Often seen in endurance athletes or those with exceptional autonomic fitness.
Estimated 10th & 90th Percentile Snapshot (Men & Women Combined)
| Age Group | Low (~10th %) | High (~90th %) |
|---|---|---|
| 18–24 | ~25 ms | ~80+ ms |
| 25–34 | ~23 ms | ~75 ms |
| 35–44 | ~20 ms | ~65 ms |
| 45–54 | ~18 ms | ~55 ms |
| 55–64 | ~16 ms | ~48 ms |
Estimated ranges based on aggregated normative data and large-scale cohort studies.
Actionable Tips Based on Your Tier
Knowing your number is valuable, but improving it is actionable. Here is a strategy based on where you fall:
If You Are in the <10th Percentile (Low HRV)
- Prioritize Sleep: This is the biggest lever. Aim for 7–9 hours of consistent, high-quality sleep.
- Check for Overtraining: If your HRV dropped significantly recently, you might be pushing too hard in the gym. Take a deload week.
- Hydrate: Dehydration reduces blood volume, forcing your heart to work harder and lowering HRV.
If You Are in the ~50th Percentile (Average HRV)
- Add Zone 2 Cardio: Low-intensity steady-state cardio (like brisk walking or light cycling) improves heart efficiency without adding massive stress.
- Breathwork: Try 5 minutes of "resonance breathing" (inhale 4s, exhale 6s) to acutely boost parasympathetic tone.
- Monitor Visceral Fat: Research confirms that higher visceral fat is independently linked to lower HRV. A BodySpec DEXA scan is the most accurate way to track this crucial metric.
If You Are in the >90th Percentile (High HRV)
- Maintain & Optimize: You are in a great spot. Focus on maintaining this resilience.
- Watch for sudden "Super-High" Spikes: Ironically, a sudden, massive jump in HRV can sometimes signal the body is in a state of hyper-recovery or parasympathetic saturation. Expert analysis suggests this often occurs just before illness or after acute stressors.
Why "Average" Isn't Always "Optimal"
While these charts provide great context, your personal baseline matters far more than the population average.
- High Variation: Two healthy 30-year-olds can have widely different baselines (e.g., 35ms vs. 80ms) simply due to genetics. In fact, studies suggest HRV heritability is significant.
- Trend is King: If your baseline is 40ms, dropping to 30ms is significant. If your baseline is 90ms, dropping to 80ms is less concerning.
- Context Matters: A low HRV after a marathon is expected and healthy. A low HRV after a week of sitting on the couch suggests chronic stress or illness.
FAQ: Common HRV Questions
Why is my HRV lower than my friend's?
Genetics play a huge role. Lifestyle factors like alcohol intake, sleep quality, and fitness level drive the rest. Don't compare your raw number to others; compare it to your own 30-day average.
Can a DEXA scan help with HRV?
Indirectly, yes! BodySpec DEXA scans measure visceral fat, the dangerous inflammatory fat stored around your organs. Since reducing visceral fat is a proven method to improve autonomic function, tracking it precisely gives you a tangible target. Book a scan today to see where you stand.
Does Apple Watch measure HRV accurately?
Yes, primarily during sleep. However, Apple Health displays SDNN by default. To get the RMSSD data used in these charts, you need a third-party app (like Athlytic) that processes the raw beat-to-beat data. Enabling "AFib History" in your settings is also recommended as it forces the watch to take more frequent readings for better data density.
Take Control of Your Health Data
HRV is a fantastic dashboard light for your nervous system. By understanding the average HRV by age, you can better interpret whether your engine is running smoothly or needs a tune-up.
For a complete look under the hood, combine your daily HRV tracking with a quarterly BodySpec DEXA scan. Knowing your precise body composition—muscle mass, visceral fat, and bone density—gives you the power to make targeted changes that improve not just your metrics, but your life.
Book a BodySpec Scan Today to get started.
