See how your heart rate variability compares to population averages for your age and sex, and understand what your score means.
These are approximate average RMSSD values from population studies. Individual variation is wide—your personal baseline matters most.
| Age Group | Men (avg) | Women (avg) |
|---|---|---|
| 20–29 | 47 ms | 54 ms |
| 30–39 | 39 ms | 44 ms |
| 40–49 | 33 ms | 38 ms |
| 50–59 | 28 ms | 32 ms |
| 60+ | 23 ms | 26 ms |
Heart Rate Variability (HRV) is the variation in time between successive heartbeats, measured in milliseconds. A higher HRV generally indicates a well-functioning autonomic nervous system and good cardiovascular health. Unlike heart rate, which measures beats per minute, HRV captures the subtle fluctuations that reflect how adaptable your body is to stress and recovery.
HRV is highly individual—there is no single "good" number. Average RMSSD values range roughly from 20–60 ms for most adults, declining with age. A 25-year-old woman averaging 54 ms might have similar cardiovascular health to a 55-year-old man averaging 28 ms. What matters most is your personal baseline and trend over time, not comparison to population averages.
Daily HRV fluctuation is completely normal and reflects your body's current state. Factors that lower HRV include poor sleep, alcohol, illness, high training loads, stress, and dehydration. Factors that raise it include good sleep, relaxation, moderate exercise, and proper recovery. A single low reading is not a cause for concern; a sustained downward trend over weeks is worth investigating.
The most evidence-backed ways to raise your baseline HRV include: consistent aerobic exercise (especially Zone 2 training), quality sleep of 7–9 hours per night, stress management practices like meditation or deep breathing, limiting alcohol consumption, staying hydrated, and maintaining a healthy body weight. HRV improvements from lifestyle changes typically become visible after 4–8 weeks of consistency.
HC Webhook streams your daily HRV readings to any webhook endpoint, letting you build dashboards and track trends over time.
