HRV Chart for Males by Age
Heart rate variability in males follows a predictable age-related decline, though men tend to have slightly higher SDNN and overall HRV variability compared to women in most age groups. Male HRV is influenced by factors such as testosterone levels, body composition, fitness level, and cardiovascular health. This chart provides male-specific normative HRV data from population-based studies.
Reference Data
| Age Range | RMSSD Normal Range (ms) | SDNN Normal Range (ms) |
|---|---|---|
| 20–25 | 26–110(26–110) | 42–125(42–125) |
| 25–30 | 23–100(23–100) | 40–120(40–120) |
| 30–35 | 20–88(20–88) | 37–115(37–115) |
| 35–40 | 18–80(18–80) | 34–108(34–108) |
| 40–45 | 16–72(16–72) | 31–102(31–102) |
| 45–50 | 14–64(14–64) | 29–98(29–98) |
| 50–55 | 12–57(12–57) | 26–92(26–92) |
| 55–60 | 10–50(10–50) | 24–88(24–88) |
| 60–65 | 9–44(9–44) | 21–82(21–82) |
| 65–70 | 8–40(8–40) | 19–78(19–78) |
| 70–75 | 7–36(7–36) | 17–72(17–72) |
| 75+ | 5–32(5–32) | 15–68(15–68) |
Source: Nunan et al., 2010, Scandinavian Journal of Medicine & Science in Sports; Koenig & Thayer, 2016, PLoS ONE; Voss et al., 2015, Heart Rhythm; ESC Task Force on HRV, 1996, Circulation.
How to Interpret This Data
Male HRV patterns differ from female patterns in several important ways. Men generally exhibit slightly higher overall HRV (SDNN) across most age groups, attributed in part to greater stroke volume, higher baseline vagal tone at rest in younger men, and differences in body composition. However, the sex difference in HRV narrows with age and may reverse after age 60–65, when male HRV decline accelerates relative to females.
Testosterone has complex effects on HRV. While physiological testosterone levels support cardiovascular health and may enhance HRV through vasodilatory and anti-inflammatory effects, declining testosterone with age (andropause) correlates with reduced HRV. Exogenous testosterone (TRT) has shown mixed effects on HRV in clinical studies, with some showing modest improvement and others no significant change. Anabolic steroid abuse, in contrast, is associated with significantly reduced HRV and increased cardiovascular risk.
For men tracking HRV, the most important metric is your personal trend over time rather than comparison to population norms. A progressive decline in RMSSD over weeks may indicate overtraining (common in male athletes), chronic stress, poor sleep quality, or developing illness. Acute alcohol consumption reduces HRV for 12–24 hours, and chronic heavy drinking is associated with persistently low HRV. Regular aerobic exercise (150+ minutes per week of moderate intensity) is the most evidence-supported intervention for maintaining and improving HRV across all age groups.
Frequently Asked Questions
Do men have higher HRV than women?
Generally yes, particularly for SDNN and total power measures. Men tend to have 5–15% higher overall HRV than women of the same age, especially between ages 20 and 50. However, this difference is not universal — it varies by specific HRV metric and narrows substantially after age 60. Women may have comparable or higher RMSSD (vagal tone marker) in younger age groups.
How does testosterone affect HRV?
Physiological testosterone supports cardiovascular health and is associated with normal HRV. Age-related testosterone decline correlates with reduced HRV, though it is difficult to separate this from other age-related cardiovascular changes. Testosterone replacement therapy shows inconsistent effects on HRV in studies. Anabolic steroid abuse is associated with significantly depressed HRV and increased arrhythmia risk.
What HRV should a male athlete expect?
Male endurance athletes typically have RMSSD values 30–60% higher than age-matched sedentary men. For example, a 30-year-old male endurance athlete might have an RMSSD of 60–120 ms compared to 20–88 ms for the general male population. However, excessively high HRV (>150 ms RMSSD) can occasionally indicate pathological vagal tone or early overtraining syndrome.