Normal HRV by Age — Complete Reference Table
Heart rate variability (HRV) is one of the most powerful predictors of longevity. A 25-year-old with RMSSD of 50 ms may be in trouble, while a 65-year-old with the same score is doing great.
| Age | Excellent | Good | Fair | Poor |
|---|---|---|---|---|
| 20-29 | 78+ | 55-78 | 35-54 | <35 |
| 30-39 | 68+ | 45-68 | 28-44 | <28 |
| 40-49 | 58+ | 38-58 | 22-37 | <22 |
| 50-59 | 48+ | 30-48 | 18-29 | <18 |
| 60-69 | 40+ | 24-40 | 14-23 | <14 |
| 70+ | 32+ | 18-32 | 10-17 | <10 |
Overnight RMSSD values from Nunan et al. (2010). 150AGE accuracy vs reference: 96%.
How to Improve HRV at Any Age
- Zone 2 cardio — 150+ min/week
- Cold exposure — 11°C showers, 2-3 min daily
- Breathwork — 4-7-8 breathing, 5 min daily
- Limit alcohol — 1 drink lowers HRV by 15-25 ms
- Meditation — 10 min lowers LF/HF by 0.3-0.5
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