One of the biggest mistakes people make with HRV and resting heart rate (RHR) is assuming there’s a universal “good” number. There are averages and norms among various demographics, but be cautious with those averages and norms when it comes to comparing your own metrics to them.
HRV and RHR vary widely between individuals based on biology, training history, and lifestyle. What’s normal for one person could be completely different for another — and both can be healthy.
Understanding these differences helps prevent unnecessary worry and keeps the focus where it belongs: your trends, not someone else’s numbers.
Sex Differences in HRV and RHR
Men and women often show different baseline values due to differences in hormones, heart size, and autonomic regulation.
In general:
• Women tend to have slightly higher resting heart rates
• Women often have lower raw HRV values (in ms) than men
This doesn’t mean women are less fit or less recovered. Smaller average heart size and differences in autonomic tone influence these metrics.
Hormonal fluctuations across the menstrual cycle can also cause normal HRV shifts, particularly:
• Lower HRV during the late luteal phase
• Higher HRV during the follicular phase
These are physiological patterns, not signs something is wrong.
Athlete Type Matters More Than You Think
Your training background has a huge influence on HRV and RHR.
Endurance-trained athletes (runners, cyclists, swimmers) often show:
• Lower resting heart rates
• Higher HRV
• Faster HRV rebound after hard efforts
Years of aerobic training increase stroke volume and parasympathetic tone, which lowers heart rate at rest and supports variability.
Strength and power athletes may show:
• Normal or slightly lower RHR
• Moderate HRV values
• Larger HRV fluctuations after heavy training blocks
Their training places more pressure load on the cardiovascular system and often involves greater sympathetic activation.
Both profiles can represent excellent fitness — just different adaptations.
Body Size and Heart Size Influence Values
HRV is affected by the physical size of the heart and how it beats.
People with larger stroke volumes (often taller individuals or those with long endurance training histories) may show:
• Lower RHR
• Higher HRV
Smaller individuals may have:
• Higher RHR
• Lower raw HRV values
These differences are structural, not signs of better or worse recovery.
Age Changes Baseline Values
As people age, HRV often trends downward and resting heart rate may rise slightly.
This reflects:
• Reduced autonomic flexibility
• Changes in cardiac and vascular elasticity
• Hormonal shifts
However, consistent training can slow this decline significantly. Active older adults often maintain better HRV and RHR than sedentary younger individuals.
Age influences baseline values — but fitness still matters.
Lifestyle and Stress History Matter
Two people of the same age and sex can still have very different HRV and RHR baselines depending on:
• Long-term stress exposure
• Sleep quality
• Shift work history
• Mental health patterns
• Training consistency
HRV reflects nervous system adaptability. A history of chronic stress can lead to lower baseline HRV, even in physically fit individuals.
Again, this is about personal history, not universal standards.
Why Comparisons Don’t Work
Because HRV and RHR are influenced by:
• Sex
• Age
• Body size
• Training type
• Stress history
Comparing numbers between people is rarely meaningful.
A 25-year-old endurance athlete and a 45-year-old strength athlete should not expect similar HRV values — and neither should try to match the other.
What matters is:
• Your baseline
• Your trends
• How your numbers change with training and recovery
The Big Takeaway
HRV and resting heart rate are highly individual. Sex, age, training background, and lifestyle all influence baseline values. There is no universal “good” number.
These metrics are most powerful when used to track changes within the same person over time — not when used for comparison between individuals.
Your physiology tells your story.