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HRV by age calculator

Enter your age and your average overnight HRV to see the typical range for your age group. One caveat up front: heart-rate variability is deeply individual, so a chart is context — your own baseline trending upward is the number that actually matters.

Use your average overnight HRV (rMSSD), the figure most smart rings and the Oura app report. Everything runs in your browser — nothing is uploaded.

How to read your result

The bands above are wide population ranges, and HRV varies enormously between people of the same age — with genetics, fitness, measurement method and even how you slept last night all moving the figure. Landing inside the band for your age is reassuring context; landing below it on a single night is usually noise, not a problem.

HRV does tend to decline gradually with age, which is exactly why comparing yourself to a younger friend's number is misleading. The fair benchmark is you: is your own rolling average drifting up or down over weeks? Consistent sleep, regular easy aerobic exercise and less alcohol close to bedtime are the levers that reliably move it.

Why your baseline beats the chart

A one-off reading against a population range can't tell you much. The signal lives in the trend — and that's hard to eyeball from a daily app score. Vitra learns your personal HRV baseline from months of your own data, shows where today sits against it, and lets you tag the things that might be moving it — a late workout, a couple of drinks, a short night — so you can see what genuinely lifts or suppresses your HRV. It all runs locally on your Mac or PC, with nothing sent to the cloud.

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Frequently asked

What is a normal HRV by age?
Typical overnight HRV (rMSSD) falls roughly between 55–105 ms under 25, 45–95 ms at 25–34, 35–75 ms at 35–44, 30–65 ms at 45–54, 25–55 ms at 55–64, and 20–45 ms at 65 and over. These are wide population ranges — HRV is highly individual, so your own baseline is the more meaningful comparison.
Does HRV decrease with age?
Yes. Heart-rate variability tends to decline gradually with age as the autonomic nervous system changes, which is why a 'good' HRV for a 25-year-old differs from a good one at 55. Regular aerobic exercise, consistent sleep and lower alcohol can slow the decline and lift your personal baseline.
Is a higher HRV always better?
Generally a higher HRV signals better recovery and aerobic fitness, but it's not a simple 'higher is always better' rule. Very high readings can occasionally follow illness or poor sleep, and the absolute number is less useful than your own trend. Read HRV alongside your resting heart rate and how you feel.
How do I compare my HRV to my age group?
Use your average overnight HRV (rMSSD) — the figure smart rings and the Oura app report — and check it against the typical band for your age. But treat the band as context only: the most useful comparison is your own rolling baseline over weeks, not a one-night number against a chart.
See also
What is a good HRV?Oura HRV analysisWhat's a good HRV by age (guide)How to improve your HRV

For information only — not medical advice. HRV reference ranges are approximate and vary by measurement method. If you have health concerns, talk to a clinician.