Evidence guide · 6 min read
HRV normal range by age
Typical heart rate variability at every age — and why your own trend matters more than any chart.
Reviewed by Pulselens editorial · Updated 27 September 2026
HRV falls steadily with age. A healthy 25-year-old often has double the resting RMSSD of a healthy 65-year-old — so a "low" number means little without your age and your own baseline.
Typical resting RMSSD by age
| Age | Typical RMSSD (ms) |
|---|---|
| 18–29 | 40–60 |
| 30–39 | 35–50 |
| 40–49 | 30–45 |
| 50–59 | 25–40 |
| 60+ | 20–35 |
These are approximate middle ranges from short resting recordings in population studies; healthy people fall well outside them. Women often show slightly higher RMSSD than men at younger ages.
How to measure it fairly
- Measure at the same time each day, ideally after waking.
- Sit still, breathe normally and avoid caffeine beforehand.
- Compare a 7-day average, not single readings.
What moves HRV
Regular aerobic exercise, consistent sleep and less alcohol tend to raise HRV over weeks. Illness, hard training, late meals and stress lower it for a day or more.
Sources
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