What is a good HRV value?

There is no perfect HRV, because values are individual – a value that is good for one person may be low for another. As a rule of thumb, under 40 ms is considered low HRV, 40–70 ms is a typical range for most people, and over 70 ms indicates a body in balance. The values vary with gender and age, and some heart rate monitors use their own scales.

What lowers your HRV?

Physical and mental stress, an unbalanced diet, alcohol, insufficient or poor sleep, and a high training volume without adequate recovery can all lower HRV values. Age and gender also play a role.

When should HRV be measured?

HRV can vary a great deal throughout the day, so measurements should be taken at the same time each day, preferably in the morning, to make the best possible comparisons. Many newer monitors from Garmin, Polar and Apple measure automatically during sleep.

Should you change your training based on a single low HRV reading?

No. A low HRV value now and then does not necessarily mean something is wrong, only that the body may need extra rest. It is the trend over time that matters, and HRV should be used as a supportive tool rather than a definitive answer.

Is a wrist measurement as accurate as a chest strap?

No. The article states that measurements from the wrist can be less accurate than measurements from a chest strap or other dedicated sensors.

HRV and Heart Rate Monitors – What Heart Rate Variability Says About Recovery and Stress | Hardworkout Magazine

Key takeaways

- Heart rate variability (HRV) is the variation in time between heartbeats, measured in milliseconds, and small variations are a normal sign of good health.

- A high HRV generally indicates good recovery and balance, while a persistently low HRV can signal stress, poor sleep, illness or overtraining.

- HRV values are individual, so the trend over days and weeks matters more than any single measurement.

- HRV readings taken from the wrist are less accurate than readings from a chest strap or a dedicated sensor.

- Caffeine, alcohol, meals, temperature and time of day all influence HRV, which is why measurements should be taken at the same time each day, preferably in the morning.

Did you know that your heart does not beat completely evenly, but that it is a good sign? HRV, or heart rate variability, indicates how your body is doing.

Why does an uneven heartbeat mean you are healthy?

But what does HRV really mean, why can it be useful, and what can you do with the information it provides? Whether you are considering getting a heart rate monitor or already have one, this article will provide a good description and useful tips.

What is HRV?

A function that has received more and more attention in recent years is HRV.

The abbreviation stands for Heart Rate Variability – or hjertevariabilitet in Norwegian. It concerns how evenly/unevenly the heart beats, that is, the variation in time between each heartbeat.

Even if you can measure the pulse to beat 60 times in a minute, it does not mean that the heart beats once per second. It is actually completely normal for there to be small variations between heartbeats, and it indicates a sign of good health.

Heart rate variability is measured in milliseconds and can be recorded by slightly more advanced heart rate monitors or chest straps.

Heart rate monitors have become very popular in recent years among exercisers and health-conscious people in general, and many use them as a tool in their daily lives to keep track of their fitness and health, and to understand their bodies better.

A high HRV is generally a sign that the body is well-recovered and rested, while a low HRV can be a sign of illness, stress, lack of sleep, or overtraining.

What Affects HRV Values?

It is important to remember that values vary from person to person, and it is not the numbers themselves that are the most important, but how they change over time.

There are several factors that can affect HRV values:

- Stress – Both physical and mental stress lowers the HRV value.

- Diet and alcohol – An unbalanced diet and alcohol can contribute to lower HRV values.

- Sleep – Both insufficient and poor sleep reduce the values.

- Age and gender – Women and younger individuals often have a higher HRV (but this is again individual).

- Training volume – A lot of training without adequate recovery can lead to a temporary decrease in HRV values.

A [comprehensive study](https://pmc.ncbi.nlm.nih.gov/articles/PMC11204851/) from 2024 has gathered and analyzed 15 years of research on the relationship between heart variability and heart health.

This meta-analysis shows that low HRV is associated with a higher risk of cardiovascular diseases, while high HRV may indicate that the body is in good balance, and that the heart and nervous system are functioning as they should.

![Stress can lead to lower HRV measurements.](https://hardworkout.no/wp-content/uploads/2018/02/stress.jpeg)

Why is it Useful to Measure Heart Variability?

HRV indicates how your body automatically balances between being at rest and in readiness.

A high HRV is associated with better recovery ability, lower risk of overtraining, and generally better and balanced health. The body can then switch more effectively between activity and rest.

Monitoring variations in HRV values can be useful for:

- Stress management – HRV can capture periods when you experience high mental pressure.

- Improving sleep – By monitoring HRV values, you can see how sleep affects the body's ability to recover.

- Recovery management – Monitor HRV to see how well the body recovers and adjust training volume accordingly.

- Preventing illness and overtraining – A persistently low HRV can be an early warning sign that you are overtrained or starting to get sick.

A [study](https://www.researchgate.net/publication/383329765HeartRateVariabilityinEliteTeamSportsASystematicReview) from 2024 shows that HRV is also actively used in elite sports to monitor recovery, adjust training load, and watch for signs of overtraining.

The study also recommends daily measurements with individual interpretations to get the best possible benefit from the measurements.

Which heart rate monitors measure HRV, and when?

Many newer heart rate monitors from Garmin, Polar, and Apple perform automatic HRV measurements, usually while you sleep. This measurement can be a good indicator of how the body handles different loads.

You can use HRV measurements to:

- See the effect of sleep and stress – Get an indicator of how your body responds from day to day.

- Adjust training volume – If you have low HRV one day, you can adapt by taking a rest day or doing a lighter activity.

- Monitor trends – Don’t focus too much on individual values, but look at the development over days and weeks.

How can you improve your HRV?

HRV values can be improved over time by having good habits:

Reduce stress

Take walks, remember to include regular breaks throughout the day and set boundaries for what you do. Sleep

Aim to get enough sleep, 7-9 hours per night.

Go to bed at the same time and have a dark and quiet bedroom. Regular and varied exercise

Combine strength, cardio, and recovery and have regular training days. Breathing techniques and meditation

Calm breathing and mindfulness activate the body's rest mode, which will help the body relax and recover. Avoid alcohol and heavy meals too late

Both of these can disrupt nighttime sleep and reduce the body's ability to activate the rest system, which in turn leads to lower HRV throughout the night.

![Mindfulness and breathing techniques help lower stress levels in the body.](https://hardworkout.no/wp-content/uploads/2019/02/AdobeStock177182416.jpeg)

What is a Good HRV?

HRV values are individual, and therefore there is no perfect HRV. What is important is to look at how your values develop.

A value that is good for one person may be low for another person.

As a rule of thumb, you can still follow these values:

- Under 40 ms: Low HRV – may be a sign that you need rest or are under a lot of stress.

- 40-70 ms: Moderate HRV – A typical reference range for most people.

- Over 70 ms: High HRV – a sign that the body is in balance and well-recovered.