Heart Rate Variability (HRV) Chart by Age
Heart rate variability (HRV) describes variation between consecutive heartbeats. Population studies show that HRV generally declines with age, but reference values depend strongly on recording duration, posture, ECG versus PPG, processing, and the sampled population. The broad bands below are an illustration assembled from heterogeneous studies, not validated diagnostic intervals.
Reference Data
| Age Range | Illustrative RMSSD span (ms) | Illustrative SDNN span (ms) |
|---|---|---|
| 20–25 | 25–105(25–105) | 40–120(40–120) |
| 25–30 | 22–95(22–95) | 38–115(38–115) |
| 30–35 | 19–85(19–85) | 35–110(35–110) |
| 35–40 | 17–78(17–78) | 32–105(32–105) |
| 40–45 | 15–70(15–70) | 30–100(30–100) |
| 45–50 | 13–62(13–62) | 28–95(28–95) |
| 50–55 | 11–55(11–55) | 25–90(25–90) |
| 55–60 | 10–48(10–48) | 22–85(22–85) |
| 60–65 | 9–42(9–42) | 20–80(20–80) |
| 65–70 | 8–38(8–38) | 18–75(18–75) |
| 70–75 | 7–34(7–34) | 16–70(16–70) |
| 75+ | 5–30(5–30) | 14–65(14–65) |
Source: van den Berg et al., Lifelines Cohort Study, 2020 (10-second ECG reference values): https://pmc.ncbi.nlm.nih.gov/articles/PMC7734556/ ; ESC/NASPE Task Force, 1996 (measurement standards): https://pubmed.ncbi.nlm.nih.gov/8598068/
How to Interpret This Data
HRV is one of the most accessible biomarkers of autonomic nervous system health. RMSSD (Root Mean Square of Successive Differences) primarily reflects parasympathetic (vagal) tone and is the most commonly used short-term HRV metric. SDNN (Standard Deviation of NN intervals) captures overall autonomic variability including both sympathetic and parasympathetic contributions and is the gold standard for 24-hour recordings.
The decline in HRV with age is a well-documented physiological phenomenon. Between ages 20 and 70, average RMSSD decreases by approximately 50–60%, reflecting progressive reduction in vagal modulation of heart rate. This decline accelerates after age 55 in most individuals. However, individual variation is substantial — physically active older adults may maintain HRV values comparable to sedentary younger individuals.
The table bands must not be read as percentiles or diagnostic cutoffs. For example, the Lifelines reference study used 10-second ECGs, while many wearables report nocturnal or five-minute PPG-derived RMSSD; those values are not interchangeable. Factors including fitness, medication, stress, sleep, alcohol, posture and breathing influence HRV. Compare measurements made under the same conditions and interpret population tables only within the method used to derive them.
Frequently Asked Questions
What is a good HRV for my age?
There is no single HRV target that defines good health. Interpretation depends on the metric, recording duration, posture, breathing, measurement method and population. Compare like-for-like measurements over time; this chart should not be used to diagnose a problem or grade an individual's health.
Why does HRV decrease with age?
HRV decreases with age primarily due to reduced parasympathetic (vagal) nervous system activity, structural changes in the sinoatrial node, increased arterial stiffness, and decreased baroreflex sensitivity. These are normal physiological changes, but the rate of decline is modifiable through regular exercise, stress management, adequate sleep, and cardiovascular risk factor control.
Should I be worried if my HRV is below the normal range?
A single low HRV reading is not cause for alarm, as HRV fluctuates with stress, sleep, hydration, and daily activity. However, consistently low HRV relative to your age group may indicate autonomic dysfunction, cardiovascular risk, or chronic stress. Consult a healthcare provider if your HRV is persistently below the 10th percentile for your age, especially if accompanied by symptoms like fatigue, dizziness, or exercise intolerance.