HRV Calculator
Find your normal HRV range and see what's a good HRV for your age
Baseline Estimator
Get your expected HRV range based on age and fitness level
Readiness Score
Compare today's HRV to your baseline for training guidance
How to Use These Tools
These calculators use RMSSD, the most common HRV metric. Learn how HRV is calculated →
This provides a general expected range based on population data. Your individual baseline may vary. Track your HRV for 2+ weeks to establish your personal baseline.
Compare today's morning HRV to your 7-day rolling average. A score above your baseline suggests good recovery; below suggests you may need more rest.
These are estimates only. Always listen to your body. HRV is one data point among many. Consult a healthcare provider for medical decisions.
Average HRV by Age: What's Normal?
HRV naturally decreases with age. Here are typical RMSSD ranges based on data from 296,000+ participants:
Young adults typically have the highest HRV. Good HRV at this age often exceeds 50ms. Athletes may see values above 80ms.
HRV begins declining. A normal HRV for a 35-year-old is around 40-55ms. Regular exercise helps maintain higher values.
Average HRV continues to drop. Values above 40ms are considered good for this age group. Focus on consistency.
Lower values become normal. An HRV of 30-35ms is typical. Your personal trend matters more than absolute numbers.
HRV continues declining with age. Values above 25ms are good. Focus on maintaining stability and improving lifestyle factors.
24-hour SDNN below 50ms is associated with increased health risks. Consult a doctor if consistently low.
Remember: These are population averages. A good HRV is one that's stable and trends upward over time for you personally. If you're concerned about low HRV, focus on evidence-based interventions like sleep, exercise, and stress management.