What Is a Good HRV Status?
What Is a Good HRV Status? (Unified Guide & Chart)
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A good HRV status is generally defined as maintaining a Heart Rate Variability (HRV) average that stays within your unique personal baseline range (typically established over 3 weeks) while also aligning with healthy age-based population norms. While specific numbers vary by age—ranging from ~60–80 ms for adults in their 20s to ~25–40 ms for those over 60—a "good" status fundamentally signals that your autonomic nervous system is balanced and recovering effectively from daily stress.
If you wear a fitness tracker, you’ve likely seen your HRV fluctuate wildly. One morning it’s 45 ms, the next it’s 70 ms. Your device might label your status as “Balanced,” “Unbalanced,” or “Low,” leaving you wondering: What do these labels actually mean?
This guide cuts through the confusion of proprietary algorithms (like Garmin’s “Body Battery” or WHOOP’s “Recovery Score”) to provide a unified, brand-neutral classification system. Here is how to determine if your HRV status is truly “good” and what to do if it isn’t.
What Is "HRV Status"? (It’s Not Just a Number)
Heart Rate Variability (HRV) measures the time variation between consecutive heartbeats (interbeat intervals). According to the Cleveland Clinic (2021), high variability generally signals a relaxed, adaptable nervous system (parasympathetic dominance), while low variability indicates stress or fatigue (sympathetic dominance).
However, HRV Status is different from your raw daily score.
Status is the context. It compares your definitive daily reading against your personal baseline (usually a 7-day to 3-week rolling average) and your age-based norms.
- Raw Number: You woke up with 52 ms.
- Status: Your 3-week average is 50 ms. Therefore, your status is "Balanced" or "Good."
Most wearables define a "Good" status as staying within a specific range of your personal baseline. If you drop significantly below that range, your status changes to "Strained" or "Low" (Garmin, 2024).
Unified HRV Status Chart: Where Do You Fall?
Because every device uses different labels, we have standardized the data into four clear categories based on population norms (RMSSD in milliseconds). Note that these values are based on 24-hour averages from large population studies.
- High (Athletic/Resilient): Top 25% of population. Indicates high fitness and strong recovery.
- Good (Balanced): The middle 50%. This is the healthy "norm" for your age.
- Below Average (Fair): Bottom 25%. May indicate accumulated stress, poor sleep, or potential health concerns.
- Poor (Low): Significantly below age norms. Often correlates with chronic stress, illness, or high inflammation.
Men: HRV Status Norms (RMSSD)
| Age Range | Poor (<25th %) | Below Average | Good (Median) | High (>75th %) |
|---|---|---|---|---|
| 20–29 | < 40 ms | 40–58 ms | 59–84 ms | > 85 ms |
| 30–39 | < 30 ms | 30–45 ms | 46–65 ms | > 66 ms |
| 40–49 | < 22 ms | 22–35 ms | 36–55 ms | > 56 ms |
| 50–59 | < 18 ms | 18–28 ms | 29–48 ms | > 49 ms |
| 60+ | < 15 ms | 15–22 ms | 23–38 ms | > 39 ms |
Women: HRV Status Norms (RMSSD)
| Age Range | Poor (<25th %) | Below Average | Good (Median) | High (>75th %) |
|---|---|---|---|---|
| 20–29 | < 38 ms | 38–54 ms | 55–78 ms | > 79 ms |
| 30–39 | < 28 ms | 28–40 ms | 41–58 ms | > 59 ms |
| 40–49 | < 20 ms | 20–30 ms | 31–46 ms | > 47 ms |
| 50–59 | < 16 ms | 16–25 ms | 26–39 ms | > 40 ms |
| 60+ | < 14 ms | 14–20 ms | 21–33 ms | > 34 ms |
> Note: These ranges are derived from aggregated population studies, including research combining 24-hour monitoring data (Shaffer et al., 2017). Use them as a compass, not a grade card.
Device Decoder: Interpreting Your Wearable
Different brands use different terms to describe the same physiological state. Here is how to translate your device’s feedback into the unified status above.
| Device | "Good" Status Label | How They Calculate It |
|---|---|---|
| Garmin | "Balanced" | Compares your 7-night average to your 3-week baseline. If you stay within your personal "tunnel," you are Balanced (Garmin, 2024). |
| WHOOP | "Green Recovery" (67%+Score) | Heavily weights HRV against your baseline (along with sleep and RHR). A Green score implies your HRV is near or above your typical average (WHOOP, 2024). |
| Oura | "Optimal" / "Good" Readiness | Uses a "Balance" metric. It checks if your 14-day HRV average is trending positively compared to your long-term norm (Oura Ring, 2024). |
| Apple Watch | Raw Data (No Built-in Status) | Apple provides standard RMSSD numbers in the Health app. To get a status label (e.g., "Ready to Train"), you generally need 3rd-party apps like Athlytic or Gentler Streak. |
The "Personal Baseline" Trap
It is possible to have a "Balanced" status on your Garmin but still be in the "Poor" category for your age.
If your baseline is consistently 20 ms at age 30, your device will say you are "Balanced" as long as you hit 20 ms every day. However, compared to the general population (where the norm is ~46–65 ms), your autonomic function is suppressed.
- Action Step: Look at Status for daily training decisions (should I work out hard today?) and Population Norms for long-term health goals (is my nervous system generally healthy?). For more context on age-specific benchmarks, check out our guide to average HRV by age.
How to Calculate Your HRV Status Instantly
Don't have a wearable that gives you a status label? Use this simple manual check:
- Find your 7-Day Average: Open your health app and find the average HRV (RMSSD) for the past week.
- Compare to the Chart: Locate your age and sex row in the tables above.
- Identify the Gap:
- In the "Good" column? You are tracking well with your peers.
- In the "High" column? Your heart is highly adaptable—likely due to endurance training or excellent genetics.
- In the "Poor" column? Your system is under chronic load. This is often where lifestyle interventions yield the biggest ROI.
4 Proven Ways to Upgrade Your HRV Status
If your status is consistently "Below Average" or "Poor," it typically means your sympathetic (fight-or-flight) nervous system is chronically overactive. Here is how to shift the balance.
1. Reduce Visceral Fat
Visceral fat (the hidden fat around your organs) is metabolically active tissue that releases inflammatory cytokines. Research links higher adiposity and inflammation directly to lower HRV (Wiley et al., 2025). It places a constant, low-grade stress on your autonomic nervous system.
- The Fix: Prioritize body composition. A DEXA scan acts as the ultimate truth-teller here, measuring exactly how much visceral fat you are carrying so you can track reduction efforts accurately.
2. Prioritize Zone 2 Cardio
High-intensity training boosts HRV long-term but suppresses it short-term. Zone 2 training (exercising at a pace where you can hold a conversation) improves mitochondrial efficiency and heart volume without flooding your body with cortisol.
- The Fix: Aim for 150 minutes of weekly Zone 2 activity. This is widely considered the "sweet spot" for raising baseline HRV. See our Zone 2 training guide for a simple plan.
3. Identify Hidden Inflammatory Triggers
Sometimes a "Low" status isn't about stress or sleep—it's about what you digest. Alcohol is a notorious HRV killer; prospective studies show even moderate intake can elevate nocturnal heart rate and suppress recovery without necessarily disrupting sleep architecture (Strüven et al., 2025). Late-night meals also force your body to focus energy on digestion rather than recovery.
- The Fix: Stop eating (and drinking alcohol) 3 hours before bed. This simple change often helps shift your next-morning status from "Unbalanced" to "Balanced."
4. Regulate Your Sleep Schedule
Inconsistent sleep timing confuses your circadian rhythm, causing cortisol to spike at the wrong times. This keeps your heart beating like a metronome (low variability) rather than dancing (high variability).
- The Fix: Go to bed and wake up within the same 30-minute window, even on weekends. For more on how sleep impacts recovery, read about sleep and muscle growth.
FAQ: Common Questions About HRV Status
Is a "High" HRV status always better?
Generally, yes, but with a caveat. An exceptionally high HRV (well above your baseline) coupled with low resting heart rate can sometimes indicate parasympathetic saturation. This is a state where the body is so desperate to recover that it forcefully shuts down. If your HRV is wildly high and you feel lethargic, it might be a sign to rest, not train.
Why is my HRV status "Poor" even though I exercise?
Overtraining is a common culprit. If you are constantly pushing hard without rest days, your sympathetic system never resets. Additionally, check your visceral fat levels and nutrition. You can be "fit" (muscular) but still carry inflammatory visceral fat or suffer from chronic dehydration.
Can medications affect my HRV status?
Yes. Many medications, including beta-blockers, antidepressants, and allergy medications, can influence autonomic function. For example, some research suggests that certain antihistamines may lower HRV. If you notice a sudden shift in your status after starting a new prescription, consult your healthcare provider—do not stop medication based on wearable data alone.
How fast can I change my HRV status?
Daily status can change overnight (e.g., after a sober night of good sleep). However, shifting your baseline status from "Below Average" to "Good" typically takes 4–8 weeks of consistent aerobic exercise and lifestyle modification.
Conclusion
A "Good" HRV status is one that is balanced regarding your personal baseline and healthy regarding your age group.
Don't get obsessed with chasing a specific number like 100 ms. Instead, use your HRV status as a dashboard for your daily choices. If you are consistently in the "Poor" or "Below Average" tiers, treat it as a check engine light. It’s an invitation to look deeper at your recovery, your nutrition, and your body composition.
Ready to see what’s happening under the hood? Book a BodySpec DEXA scan today to verify your visceral fat levels and build a complete roadmap for better health.
