Understanding HRV Values
Heart rate variability (HRV) describes the variations in time between individual heartbeats. Many modern wearables measure HRV automatically during sleep or rest periods.
HRV values vary widely between individuals, but typical ranges can provide a rough orientation.
Typical HRV Ranges
- below 30 ms → low
- 30–50 ms → average
- 50–70 ms → good
- above 70 ms → very good
HRV by Age
- 20–30 years: often 60–100 ms
- 30–40 years: often 50–90 ms
- 40–50 years: often 40–80 ms
- 50+ years: often 30–70 ms
Factors That Influence HRV
- sleep quality
- stress
- training load
- alcohol
- illness
How to Interpret HRV
The most important reference point is your personal baseline. Trends over time are more meaningful than single measurements.
HRV should also be interpreted together with other metrics such as resting heart rate and VO₂max.