HRV Chart for Males by Age
Population studies show age-related HRV patterns in men, but values depend strongly on protocol and population. The broad bands below are illustrative values assembled from heterogeneous studies, not validated male-specific diagnostic intervals.
Reference Data
| Age Range | Illustrative RMSSD span (ms) | Illustrative SDNN span (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: van den Berg et al., Lifelines Cohort Study, 2020 (sex- and age-stratified 10-second ECG values): https://pmc.ncbi.nlm.nih.gov/articles/PMC7734556/ ; Jensen-Urstad et al., 1997 (24-hour ECG): https://pubmed.ncbi.nlm.nih.gov/9246386/
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?
Endurance training is often associated with higher vagally mediated HRV, but there is no athlete-specific RMSSD range that transfers across devices and protocols. Compare an athlete with his own stable baseline under consistent recording conditions and verify unexpected values or symptoms clinically.