HRV Guide 2024: Uncover Your Ideal Heart Rate Variability by Age & Gender

This video explains what is a good Heart Rate Variability for your age and gender. These results cover any wearable's HRV including Garmin, Apple Watch, Whoop, Biostrap, and Oura ring. It also discusses why you shouldn't really be comparing your HRV scores to that of others', including Bryan Johnson.

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[HRVHackers]

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Reminder you should only be comparing your unique HRV to your own highs and lows.

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[smttn]

My personal view as someone who has researched HRV for quite a few years now (and personally using a Lief, Whoop, etc), is that HRV is in fact an objective measure of the health and balance of autonomic nervous system, and it's not a thing that some people have a 'genetically lower' HRV. Rather, much like many other medical markers these days, it isn't being taken into account how incredibly stressed and unhealthy we are as a population overall. Just because something is 'common', or 'normal', doesn't make it healthy. Another factor I've noticed is that HRV is much more linked to mental health than most realize, and often people can be normalized to the general anxiety, work stress, financial stress, dysfunctional relationships etc in daily their lives (especially if they are ongoing/long-term), and they don't even realize how much those factors are lowering their HRV... meanwhile they spend a lot of time trying to hack their exercise and sleep while not really getting anywhere. Just my 2 cents about it.

[robhi]

I realised that my hrv over night raises from around 55 to 80-90 if I eat around 5-6 pm rather then 7-8. ( My bedtime is around 9 )
Basically, make sure there is a few hours gape between eat and sleep. It literally always effects my hrv ...and on top of that, I also feel way better going to bed slightly hungry rather then being quite full . Hope that helps.

[ScienceOfVisualisation]

Thanks SO much for this video. It has resolved some serious anxiety for me! I actually took my oura ring off today and am taking a break from it because the HRV measure is stressing me out so much. My HRV is usually 42. Some nights if i have done lots of breathwork etc it is 48. Alcohol? 25. I always felt like I was failing and should be going for 50+. But this has really helped me see that I am okay.

[vinads]

My baseline HRV is 70-95 ms, and average rest HR is around 44-46, age group 2 female, measured using my Garmin Forerunner 265s. While my husband’s 50-60ish & average RHR is 50ish..

Some time ago I was quite confused with this HRV measurement and thought the lower the better. Now I understand much better. Thank you for this! 😊

[Phoenix-ovgg]

Really great video, I had actually emailed elite HRV to ask them why in the app my HRV had showed up at 60 then the imported data showed up in Apple health as almost double that, and they explained about the two different systems

[ronbeardsley]

Thank you, thank you, thank you! I was almost ready to rush to the doctor. 65 year old male, RHR 43, cyclist. HRV was mid to upper 30’s and then dropped towards lower 30’s. Been wearing a Garmin 965 for five weeks. Other articles talk about much higher numbers as well as seeing a doctor long before you get to high 20’s. So glad you put this in perspective for me! 🙏🏼

[pilotscott]

I'm a 44 y.o. male, with a pretty consistent HRV of 24-25 on a Garmin Instinct 2. I just retired from a long military career and in grad school to become a teacher. I consider my current stress level to be pretty low, but I do have lingering fatigue that medical folks have been unable to figure out for 2 years. I'm wondering if the low HRV is tied to this chronic fatigue. Anybody hear anything about that?

[arseniyonline]

Those stats are impossible to read. I couldn't find any age ranges there.

[chasingshangrila]

My whoop hrv says 54 average. I exercise I meditate daily and I eat healthy. Best of all I feel good. I’m not letting numbers drive me crazy. I also have my processed foods every so often. Sometimes I go vegan sometimes I go carnivore but most of the time I’m omnivore. Life is 👍

[iestynx]

Thanks for this. Especially with the link to the research. I feel at ease now. Love the quote "Comparison is the thief of joy". Off for a sauna now to celebrate I'm not dying😆

[Ann_Ymus_]

Thank you for this. Got an Oura ring and was really concerned with my average in the low 20s. All of my other health markers are great!

[JonasCraftUltimate]

My average hrv (with oura) was 22, when I stopped adderall and started sauna, one month later my average is 95 m/s…

[Whale]

I use the whoop. Normally between 160-190. Its wild to watch it tank with any use of alcohol and poor use of caffeine. Ill drop from 180s to 120s the next night if I only drink 2 beers. Alcohol destroys recovery.
Caffeine usage is also critical. There is no reason to be drinking coffee after 12 noon. You really shouldn’t be drinking it after 9am. Its half life is 6 hrs so quarter life 12 hrs. So if you have a cup of coffee at noon its the equivalent of having a quarter of that cup at midnight and hoping to have a good night sleep. Both alcohol and caffeine traumatize not just HRV but REM and Deep sleep then leave you reaching for more caffeine the next day. Vicious cycle.

[philipjames]

Thank you for this video, was so stressed after seeing my hrv was 39, with a pretty low resting heart rate (52 bpm). And I use the Apple Watch as well.

[JohnHarryShaun]

My Aw takes between 10-20 readings every 24hts
Seems to log more when it alters more

[jonderson]

My HRV is consistently low around 9-13 on thr Oura. Im generally in good health but this is really freaking me out!

[samanthastrouse]

I’m a 22 yr old female with a Rhr always between 51-54 my Hrv is always 43-45 my heart is consistent I’ll give it that😂. Given that my rhr is relatively on the low side is it a bad sign that my hrv isnt on the higher side. I consider myself fit I have no problem with exercise It goes up and down like it should and I don’t tire easy. Mentally I’m sound. Should I be looking for ways to improve it?

[cannon]

My baseline for is 29. I am 56. My RHR is 54BPM. with the 29 score I thought I was dying!. But I think your video shows that I am not.. Correct? Thanks for sharing

[anandpbgupta]

Thanks for explaining the difference between sdnn and rmssd. It helped me reconcile my results from Fitbit sense which uses rmssd with what my similar age friend's result with apple watch which uses sdnn as you pointed out. It had me puzzled over a year.