What Is a Good HRV? Heart Rate Variability by Age & How to Improve It
Also known as: Heart rate variability, HRV score, RMSSD
Heart rate variability (HRV) is the variation in time between consecutive heartbeats, measured in milliseconds. A higher HRV generally signals a well-recovered, adaptable nervous system, while a lower HRV can indicate stress, fatigue, or illness. There's no universal 'good' number — HRV varies widely by person, age, and device — but for many adults a resting HRV (RMSSD) somewhere between roughly 20 and 90 ms is typical, and your own trend over time matters far more than any single reading.
Typical HRV by age (RMSSD, approximate)
| 20s | ~55–105 msHRV tends to be highest in youth |
| 30s | ~45–95 ms |
| 40s | ~35–85 ms |
| 50s | ~30–75 ms |
| 60s+ | ~25–65 msHRV naturally declines with age |
Values are approximate and vary by device and measurement method. Use your own trend over time as the most reliable signal.
How to improve your HRV
- Prioritize sleep — consistent, sufficient sleep is the single biggest driver of HRV.
- Do regular aerobic (Zone 2) exercise, but balance hard training with recovery days.
- Limit alcohol, especially in the evening — it sharply lowers overnight HRV.
- Practice slow, paced breathing or meditation to activate the parasympathetic system.
- Stay hydrated and don't train intensely while under-recovered.
- Manage chronic stress; persistently high stress suppresses HRV.
What affects HRV
- Age (HRV declines gradually over the years)
- Sleep quality and quantity
- Alcohol, caffeine, and late meals
- Training load and recovery status
- Acute illness or infection (HRV often drops before symptoms)
- Stress and mental load
- Measurement method and device (wrist vs. chest strap vs. ring differ)
Track your HRV with Vero
Vero reads your HRV from Apple Health and explains what your trend means in the context of your sleep, training, and overall health.
Download Vero on the App StoreFree to download. No credit card required.
Frequently asked questions
What is a good HRV?
There's no single good HRV — it's highly individual and varies by age, fitness, and measurement device. Rather than comparing to others, track your own baseline: an HRV trending upward or holding steady is a good sign, while a sustained drop can indicate stress, poor sleep, overtraining, or illness. For many adults, resting RMSSD falls roughly between 20 and 90 ms.
What is a dangerously low HRV?
There isn't a specific 'dangerous' HRV number, because normal values vary so much between people and devices. A persistently low HRV relative to your own baseline can reflect chronic stress, poor recovery, or underlying illness and is worth discussing with a doctor — especially alongside symptoms like fatigue, elevated resting heart rate, or shortness of breath.
Why is my HRV so low?
Common reasons for a low HRV reading include poor or short sleep, alcohol the night before, intense recent exercise, dehydration, stress, or the early stage of an illness. A single low reading is usually nothing to worry about; a sustained downward trend is the more meaningful signal.
How can I increase my HRV quickly?
The fastest levers are a good night's sleep, avoiding alcohol, staying hydrated, and slow paced breathing (around 6 breaths per minute for a few minutes). Longer term, regular aerobic exercise, stress management, and consistent sleep raise your baseline HRV.
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Medically reviewed by Antonieta Rueda, MD and Ayham Shneker, MD · Last reviewed July 6, 2026
This article is for informational and educational purposes only and is not a substitute for professional medical advice. Wearable metrics are estimates and should not be used to diagnose any condition. Consult your healthcare provider with questions about your health.