Normal HRV Range by Age and Gender - Data and Charts

Heart rate variability (HRV) is one of the most powerful indicators of your body's readiness to perform. We break down what can be considered a normal HRV range for both men and women, with charts displaying averages based on age and gender drawn from WHOOP's extensive member data.

Understanding heart rate variability

Heart rate variability (HRV), which is regulated by your autonomic nervous system, is very useful for evaluating physical fitness and your body's readiness to perform. Measured in milliseconds (ms), HRV is literally the difference in time between beats of your heart. If heart rate variability is something you're not already familiar with, check out our Ultimate Guide to HRV to better understand what it is and why it's so meaningful.

Broadly speaking, higher HRV is usually an indication of better fitness. However, HRV is an extremely individualized metric that often differs significantly from one person to another. It can also fluctuate considerably on a day-to-day basis (and throughout the day).

Average HRV chart by age and gender

Across everyone on WHOOP, the average heart rate variability for men is 65, and for women it's 62. Below is a chart displaying the middle 50% of all HRV values for male and female WHOOP members between the ages of 20 and 65:

The normal HRV range clearly declines for both men and women as they get older. For example, the middle half of 25-year-old males fall roughly from 50-100, while 45-year-olds are around 35-60. Females of the same ages see a similar dip, from about 45-90 to 30-55.

It's worth noting that a small percentage of the WHOOP population skews the averages upwards to some degree. There are people (often elite athletes) who have extraordinarily high heart rate variability that's much greater than what is typical. Take a look at the distribution of all heart rate variability scores for males:

While some average 160 and above (and occasionally even break 200), nobody really lands much below 15. This chart shows that the most common HRV for men is right around 40.

The same is true for females as well:

As demonstrated by the graphic above, the most frequent HRV score for women is 37.

Factors that influence your HRV

While age and gender provide a baseline, your daily HRV is influenced by a wide range of factors, including daily stress, age, gender, lifestyle, fitness level, genetics, and even your environment all have an effect on your heart rate variability. In general, HRV tends to decrease with age, and males have slightly higher HRV on average than females.

Athletes usually have greater heart rate variability than non-athletes, but this is not always the case. Key influencers include your fitness level, daily stress, alcohol consumption, sleep quality, illness, and hydration. Because HRV is such a sensitive metric, tracking these factors alongside your data is key to understanding your body's unique patterns.

How to improve your HRV

Improving your HRV is about supporting your autonomic nervous system through consistent, healthy habits. While there's no quick fix, focusing on these areas can lead to meaningful long-term improvements:

• Prioritize sleep: Aim for consistent wake and sleep times to support your circadian rhythm.
• Manage stress: Incorporate mindfulness, breathwork, or other relaxation techniques into your daily routine.
• Hydrate properly: Adequate hydration is crucial for cardiovascular function and overall health.
• Train smart: Balance your training load with adequate recovery to avoid overreaching.
• Limit alcohol: Alcohol consumption, especially close to bedtime, can significantly suppress HRV.

Track your HRV trends with WHOOP

Since HRV varies widely from person to person, rather than comparing yourself to others it makes much more sense to follow your own trends over time. Any major deviation outside of your typical range can represent an imbalance of the autonomic nervous system.

WHOOP tracks HRV using a dynamic average during your sleep every night. Emphasis is placed on your deepest periods of sleep to provide you with a consistent and accurate understanding of your baseline. Each morning, WHOOP uses heart rate variability (along with sleep, resting heart rate and respiratory rate) to calculate your Recovery—how ready your body is to perform that day.

The WHOOP app gives you actionable insights based on your daily HRV scores, as well as weekly trend views. WHOOP members also receive Monthly Performance Assessments featuring detailed long-term analysis of their heart rate variability.

Take control of your health

While comparing your HRV to population averages can provide useful context, the most powerful insights come from tracking your own trends over time. A consistent downward trend might signal a need for more rest, while an upward trend can validate your positive lifestyle choices. WHOOP’s Health Monitor helps you decode these patterns, turning your body's data into actionable guidance.

Frequently asked questions about HRV

What is a good HRV score by age?

There is no single "good" score, as HRV is highly individual. However, it generally declines with age. For a 25-year-old, an HRV in the 50-100 ms range is common, while for a 45-year-old, a range of 35-60 ms is more typical.

Is a low HRV number a cause for concern?

A single low HRV reading isn't necessarily a cause for alarm. It can be a sign of temporary stress, a hard workout, poor sleep, or illness. However, a consistently low HRV relative to your personal baseline may indicate chronic strain.

What do cardiologists say about HRV?

Cardiologists view HRV as a valuable, non-invasive measure of autonomic nervous system function. A higher HRV generally indicates a more adaptable and resilient cardiovascular system, reflecting a state of rest and recovery. It shows that your heart can efficiently adjust its rate in response to different situations, which is a sign of good health.