Heart Rate Variability (HRV)
The variation in time between consecutive heartbeats, usually reported as RMSSD in milliseconds. Optimal range: Age-based RMSSD norms: 20s: 55-105 ms; 46-55: 28-60 ms; 65+: 18-40 ms. Trend matters more than absolute value.
What it measures
The variation in time between consecutive heartbeats, usually reported as RMSSD in milliseconds. It reflects autonomic nervous system balance between sympathetic and parasympathetic activity.
Why it matters
Higher HRV is associated with better cardiovascular fitness, resilience to stress, and recovery. Tracking your own trend matters more than any single absolute value.
Optimal ranges
Sourced targets, not just lab reference ranges. Lab ranges describe the population; these describe where the evidence says you want to be.
Sourcing note
This target rests on credible but thin sourcing, such as expert-opinion statements or a single review. Stronger than a heuristic, weaker than a guideline. We upgrade it as better sources land.
| Range | Context |
|---|---|
| Age-based RMSSD norms: 20s: 55-105 ms; 46-55: 28-60 ms; 65+: 18-40 ms. Trend matters more than absolute value | Age-stratified RMSSD population norms; day-to-day trend within your own baseline is the actionable signal. |
How to improve it
- 1
Aerobic exercise and regular zone 2 training
- 2
Consistent sleep schedule with 7 to 9 hours of sleep
- 3
Stress management: breathwork, meditation, daylight exposure
- 4
Avoid alcohol, especially near bedtime
Connected to
Goals
Ingredients
Longevity Lab Report
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Educational information, not medical advice. Talk to your doctor before acting on any biomarker result.