Apple has incorporated a multitude of new features in its upcoming watchOS. One of these features is the heart rate zones. While heart rate zones as a feature is available on Fitbit and Garmin platforms, Apple Watch did not offer the feature until watchOS 9.
In this guide, we explore the concept of Heart Rate zones in detail and provide a deeper understanding of this useful metric and how you can leverage it for your wellness and training programs.
Related reading:
- Apple Watchguide to understand and use HRV (Heart Rate Variability)
- Apple Watch ECG isn’t working? Here’s how to fix it
- Best Apple Watch complications for tracking calories or macros
- Low VO2 max score on fitness tracker? Here’s what you should know
Contents
- 1 What is Heart Rate Zone?
- 2 Max Heart Rate and Heart Rate Zones
- 3 What are the different heart rate zones on Apple Watch?
- 4 How to check Heart Rate Zones on Apple Watch?
- 5 Heart Rate Zone information Missing on Apple Watch?
- 6 How to set up your Heart Rate Zone on the Apple Watch
- 7 Setting up custom heart rate zones on the Apple Watch
- 8 How to check Heart Rate Zones during a workout
- 9 Heart Rate Zones by age and gender
- 10 What is the ideal heart rate zone for weight loss?
- 11 The importance of Zone 2 Training
- 12 Where can I find the Maximum Heart Rate?
- 13 What is the Significance of Post-Workout Heart Rate
- 14 In Summary
What is Heart Rate Zone?
Heart rate zones are a percentage of your maximum heart rate (heartbeats per minute). Exercise too close to your maximum HR (Mhr), and your heart and body struggle to keep up with the demands.
“The goal of heart rate zones is to make you the most efficient, but to allow you to challenge yourself to improve cardiovascular fitness,” says Chris Travers from Cleveland Clinic.
The biggest question that the concept of heart zones answers is:How can you know whether you’re exercising at the right intensities?
Max Heart Rate and Heart Rate Zones
This depends a lot on your max heart rate.
Max Heart rate is typically calculated using an industry-wide accepted formula. Your max heart rate is typically 220 – your age. For example, if your age is 45, your max Heart rate will be 220 – 45, or 175.
The max heart rate is neither associated with your performance nor shows how athletic you are. The max heart rate is more a function of genetic factors and the size of your heart.
Some hearts are larger and need to beat fewer times, while smaller hearts beat more often to push blood around your body.
That said, your heart rate zones are tied directly to your max heart rate. For example, exercise physiologists usually consider a Fat burn Zone when your heart rate is between 50 and 69% of your max heart rate.
What are the different heart rate zones on Apple Watch?
The Apple Watch with watchOS 9 displays five different heart rate zones. These vary from light intensity (Zone1) to maximum intensity (Zone 5).
The interval ranges are a function of your age and vary from person to person based on age and sex.
- Zone 1 ( < 127 BPM) beats per minute
- Zone 2 (128 – 138 BPM)
- Zone 3 (139 – 149 BPM)
- Zone 4 (150 – 161 BPM)
- Zone 5 (162+ BPM)
The Zone intervals in BPM are derived from your max heart rate. It is therefore important that you set up your correct age in your Apple Watch profile.
If you have tried other wearables such as Polar, Fitbit, or Garmin in the past and are new to the Apple Watch, this may appear a little confusing.
Fitbit classifies heart rate zones into three easy buckets.
The Fat burning zone represents moderate intensity (50 – 69% of your max heart rate), Cardio Zone (70 – 84% of maxHR), and Peak Zone (80 – 100% of your maxHR).
How to check Heart Rate Zones on Apple Watch?
Checking your heart rate zone on the Apple Watch is easy and straightforward. This metric is available on the ‘Fitness’ app on your iPhone.
Here is how you can determine the heart rate zones of a particular workout:
- Long Press on the Activity app and select Workouts.
- Tap on All Workouts at the top right corner of the screen.
- Select the workout you want to see the heart rate zone information. In this example, I filter out my ‘Running‘ activities.
- Next,tap on a specific workout.
- Scroll down on this workout report screen and locate the section’Heart Rate.‘
- Tap on ‘Show More’next to Heart Rate.
- Review your Heart Rate Zone for the specific Run.
This heart zone feature on the Apple Watch now allows you to track your heart rate during workouts so that you can train in a specific heart rate zone depending upon your fitness goal.
It is important to understand that you start building up lactic acid in your muscle as you go up the zones.
Working out in heart rate zone 3 is especially effective for improving the efficiency of blood circulation in the heart and skeletal muscles. This is the zone in which that pesky lactic acid starts building up in your bloodstream.
Similarly, If you train at this Zone 4, you’ll improve your speed and endurance. Your body gets better at using carbohydrates for energy, and you’ll be able to withstand higher levels of lactic acid in your blood for longer.
Heart Rate Zone information Missing on Apple Watch?
If you do not see Heart Rate Zones for your workout on your Apple Watch, the chances are that you have enabled the ‘Power Saving Mode’ on your Apple Watch.
Please check the watch app on your iPhone, and in the ‘Workout’ setting, make sure to switch off Power Saving Mode.
How to set up your Heart Rate Zone on the Apple Watch
We explained earlier that your Heart Rate Zone depends on your max, calculated using the formula 220 – your age.
Apple Watch allows users to edit and adjust the heart rate zone to their preference.
Please note that If you decide to set your zones manually, they won’t automatically adjust as you age. You’ll have to reset them every few years as your max heart rate declines.
Here is how you can check the settings for Heart Rate Zone :
- Launch the Watch app on your iPhone.
- Scroll down and tap on Workout.
- Tap on Heart Rate Zones.
- You can select Automatic (automatically calculates your heart rate zone using your age) or Manual if you want to set up your custom heart rate zones.
Setting up custom heart rate zones on the Apple Watch
If you decide to set up custom heart rate zones, tap on ‘Manual.’
Now you can set up each heart rate zone (Zone 1 to Zone 5) according to your preference and training goals.
- Tap to select a specific heart rate one.
- Next, tap on the number for the Start of the zone.
- Assign your top end of the range.
- Do the same for End of Zone.
- Repeat the process foreach of the heart rate zones.
You can use the Karvonen method to help you compute a target heart rate zone.
Heart rate reserve, also known as the Karvonen method, is a way to calculate your target heart rate zone using your resting heart rate.
The benefit of using this method is that it further personalizes your training zones, given that the resting heart rate varies from person to person.
To calculate your resting heart rate, count the number of times your heart beats in 1 minute after you wake up.
For ease of accessing this information, you can simply look up the Resting heart rate on your Apple Watch and then use the formula below to compute your target heart rate.
- [(HRmax – HRrest) x desired intensity] + HRrest = Target heart rate
- Example: HRmax = 184; HRrest = 65; desired intensity = 70%
- [(184 – 65) x 70%] + 65 = Target heart rate
- [119 x 70%] + 65 = Target heart rate
- 83.3 + 65 = 148 (rounded down to the nearest bpm
However, for most people, the ‘Automatic‘ setting provided by the Apple Watch is good enough.
How to check Heart Rate Zones during a workout
The heart rate zones are available to you during your workout so that you can do targeted heart rate training if you desire.
These are a part of the various metrics that are available to you on your Apple Watch.
Not all workouts have access to the Heart rate zones on your Apple Watch. We have checked “Running” and “High-Intensity Interval Training” on the Workout app and have found that you can access your heart rate zones during these workouts by using your digital crown.
Here is how you can access heart rate zones on your Apple Watch during your workout:
- Launch the Workout app on your Apple Watch
- Scroll down and locate ‘Outdoor Run’ as the workout
- Tap on the three dots next to the run icon
- Tap on the edit button next to Open
- Next, tap on ‘Workout Views’ on the next screen
- Tap on Edit Views on this next screen
- Scroll down and locate the Heart Rate Zones section
- Enable Include here so that the heart rate zones are added to your metrics
- Now, on this screen scroll down to the bottom of the screen and tap on ‘Reorder’
- Here you can customize how your metrics will be displayed
That’s it! Now when you are running, your watch will display the metrics in the order you have chosen. Use the Digital crown to quickly scroll between the metrics during your workout.
Heart Rate Zones by age and gender
Your heart rate zones are calculated based on your age since the age decides your maximum heart rate.
The American Heart Association provides this information.
| Age | Target HR Zone 50-85% | Average Maximum Heart Rate, 100% |
| 20 years | 100-170 beats per minute (bpm) | 200 bpm |
| 30 years | 95-162 bpm | 190 bpm |
| 35 years | 93-157 bpm | 185 bpm |
| 40 years | 90-153 bpm | 180 bpm |
| 45 years | 88-149 bpm | 175 bpm |
| 50 years | 85-145 bpm | 170 bpm |
| 55 years | 83-140 bpm | 165 bpm |
| 60 years | 80-136 bpm | 160 bpm |
| 65 years | 78-132 bpm | 155 bpm |
| 70 years | 75-128 bpm | 150 bpm |
In the age category closest to yours, read across to find your target heart rates.
Target heart rate during moderate-intensity activities is about 50-70% of maximum heart rate, while during vigorous physical activity, it’s about 70-85% maximum.
In addition, stimulants (coffee!), dehydration, and insufficient recovery can all cause an increase in heart rate during a workout.
If your heart rate is elevated due to one of these factors, you might falsely believe that you’re training within your target zone even though your body isn’t working as hard as it would normally have to get into that zone on a typical day.
What is the ideal heart rate zone for weight loss?
Many Apple Watch and other wearable users are constantly struggling to keep off the weight by participating in different workouts.
Your heart rate zone can be a valuable tool for managing weight loss.
Fat burning heart rate zone is defined as the range defined by 70 – 80% of your maximum heart rate for your age and gender.
So in this example, if your age is 45, your maxHR is around 175 (220 – 45).
If you are trying to lose weight and burn fat, you should strive to be in the range of 122 – 140.
Now you can see the importance of this new metric.
In your fat-burning heart rate zone, your body uses stored fat for energy instead of carbs, resulting in more fat loss.
Trainers usually suggest that you need to stay in the fat-burning heart zone for a minimum of 30 minutes for the exercise to be fully effective.
There is, however, some debate about the effectiveness of the fat-burning zone. Be sure to check out this article by Scott Douglas about the myth surrounding fat burning heart rate zone.
The importance of Zone 2 Training
There have been numerous studies that have looked at the advantages of Zone 2-focused training.
According to Howard Lukes, MD:
“Not only will Zone 2 heart rate training boost your performance, it just might save your life. After all, your heart is just a muscle. Humans die of very predictable causes. Most chronic diseases leading to our demise have a common root cause– poor metabolic health due to poor mitochondrial function. Exercising in Zones 1 and 2 will improve your mitochondrial number, function, efficiency, and fitness. Exercising in zone 3 and above will not improve your aerobic (mitochondrial) health.“
(Video) Hands-On: Apple Watch's New Heart Rate Features
Zone 2 training is also referred to as base training. All elite athletes spend months base training. At least 75-80% of their active training is also in Zone 2.
You can also include a lot of Zone 5 Training if you want to increase your VO2 Max.
Peter Attia, MD, provides some very interesting insights around VO2 max and Zone 5 training.
Where can I find the Maximum Heart Rate?
You can check out your maximum heart rate on the Apple Watch app on your iPhone. Start by opening up the watch app on your iPhone and tap on Workout. Much like the earlier section, tap on Heart Rate Zones.
If your Heart Rate Zone is set to Automatic, the number next to Maximum shows your Maximum Heart rate (maxHR).
Please note that Max heart rate, the highest heart rate you can safely hit during exercise—decreases with age regardless of lifestyle or level of fitness.
What is the Significance of Post-Workout Heart Rate
Your Apple Watch not only shows you the average heart rate, heart rate zone, and duration but also your post-workout heart rate at the bottom of the screen.
This is the heart rate associated with your recovery from the training.
Heart rate recovery is a powerful tool in predicting cardiovascular insufficiencies that can ultimately lead to heart disease and mortality.
So, what is it exactly? It measures how quickly your heart rate decreases after you stop exercising. It is typically measured one, two, and three minutes after exercise.
As a rule of thumb, the faster your heart rate decreases post-exercise, the better your cardiovascular fitness. HRR can improve with exercise as our heart becomes stronger and more efficient.
Please note that this is only available if you have chosen to use ‘Manual’ ranges for your heart rate zones. If you choose automatic, you don’t see this metric on the screen.
In Summary
We are excited that Apple chose to incorporate Heart Rate Zone or targeted heart rate zone metrics into the Apple Watch.
Before watchOS 9+, users had to depend on other third-party apps to obtain this information. Now you can easily access this information and customize your training plans to meet your objectives,
Please let us know if you have any questions or would like to share a tip or two that works best for you when it does to working out with the Apple Watch.
FAQs
Complete Guide to Apple Watch Heart Rate Zones? ›
- Zone 1 ( < 127 BPM) beats per minute.
- Zone 2 (128 – 138 BPM)
- Zone 3 (139 – 149 BPM)
- Zone 4 (150 – 161 BPM)
- Zone 5 (162+ BPM)
One of the biggest fitness improvements on watchOS 9 is the ability to see and track heart rate zones during a workout. Once you have watchOS 9, you'll be able to set any type of workout to show your heart rate zones, so if you're out for a run, you'll be able to check your watch and see what heart rate zone you're in.
How do I set up heart rate zones on Apple Watch? ›Open the Settings app on your Apple Watch, then tap Heart. Tap High Heart Rate Notifications or Low Rate Notifications, then set a heart rate threshold.
What should I set my heart rate zones to? ›- Zone 1: Easy – 68% to 73% of max HR. Useful for encouraging blood flow, to aid recovery after a tough workout.
- Zone 2: Steady – 73% to 80% of max HR. ...
- Zone 3: Moderately Hard – 80% to 87% of max HR. ...
- Zone 4: Hard – 87% to 93% of max HR. ...
- Zone 5: Very Hard – 93-100% of max HR.
...
You can also think of these in terms of effort level:
- Zone 1: Very light.
- Zone 2: Light.
- Zone 3: Moderate.
- Zone 4: Hard.
- Zone 5: Very hard.
The Lumen Apple Watch app makes it easier than ever before to see if you're burning fats or carbs as fuel. Once you've recorded your breath, your metabolic measurement (from 1-5) will immediately display on your watch face.
How do you use the zones app on Apple Watch? ›- Launch the Watch app on your iPhone.
- Scroll down and tap on Workout.
- Tap on Heart Rate Zones.
- You can select Automatic (automatically calculates your heart rate zone using your age) or Manual if you want to set up your custom heart rate zones.
- Start Workout. Launch the Zones app on your Apple Watch. Choose a workout type and tap to start. ...
- During a workout. While running, the heart rate zone and heart rate will be displayed. ...
- End the workout. Swipe right to view the first page.
Zone 2 training occurs when we perform a steady activity while maintaining a particular heart rate for longer periods of time, say 45 or 50 minutes, twice or three times a week. It can be accomplished while walking, rowing, swimming, or working out on an elliptical machine or stationary bike.
Which heart rate zone burns the most fat? ›The 'fat burning zone' is where you are working out at about 70 – 80% of your maximum heart rate, also known as your fat burning heart rate. If you're looking to lose weight and keep fit, the general rule of the game is to increase the intensity of your workouts.
What is a dangerously high heart rate during exercise? ›
So, more than 200 beats per minute heart rate during exercise is dangerous for you. If you develop palpitations, an irregular heart rate, shortness of breath, or chest pain, you need to seek medical help right away. This could be a sign of an impending heart attack or other life-threatening heart problems.
What is the fat burning zone heart rate? ›Your fat-burning heart rate is 70%-80% of the maximum heart rate for your age and gender. For example, if your maximum heart rate is 200 beats per minute (bpm), your target heart rate should be 140-170 bpm. Usually, the standard heart rate at rest is between 60-100 beats per minute.
Is Zone 2 training a waste of time? ›As mentioned earlier, Zone 2 training is optimal for long distance training and for training to improve efficiency without creating a recovery problem. Zone 2 improves fat utilization and aerobic efficiency while at the same time it does not induce a level of fatigue that prolongs the recovery after training.
How do I determine my cardio zone? ›Your maximum heart rate is based on your age. To calculate your maximum heart rate, subtract your age from 220. To calculate your target heart rate (THR) zone, multiply your MHR by 64% and 76%.
How do I determine my cardio heart rate zone? ›You can calculate your maximum heart rate by subtracting your age from 220. For example, if you're 45 years old, subtract 45 from 220 to get a maximum heart rate of 175. This is the average maximum number of times your heart should beat per minute during exercise.
Can Apple Watch track your metabolism? ›When you set up your Apple Watch, you give Apple this info in the Health app. It then uses this personal information to calculate your Basal Metabolic Rate (BMR), which is your metabolic rate under normal resting conditions, and your Active Metabolic Rate (AMR), which is your metabolic rate while you are exercising.
What do the zones mean on Apple Watch? ›Get the most out of your Apple Watch! Zones monitors your exercise intensity and visualize it in meaningful ways. Know your activities and be smart about how you work out. Zones supports over 70 types of workouts like Running, Walking, Cycling, Treadmill, Exercise Bike, and Strength Training.
How do I set my Apple Watch to lose weight? ›Open the Apple Watch app on your iPhone. Tap My Watch, go to Health > Health Details, then tap Edit. Tap Height or Weight, then adjust.
What should my Zone 2 heart rate be? ›It was cleared by the FDA for its precision. Despite that, studies have suggested that the Apple Watch's accuracy is less than 50-percent. The Apple Watch tracks heart rate using photoplethysmography. While this sounds complicated, it just means it uses light to track your heart rate.
Does Orangetheory work with Apple Watch? ›
The Apple Watch can now track workouts in Orangetheory Fitness classes with the addition of device added to the Apple Watch band during workouts.
How do I know if I'm in Zone 2? ›The most accurate way to determine if you're in Zone 2 is to measure your lactate after your training session. If your lactate is between 1.7 and 1.9 mmol, then you were in Zone 2.
Why is it so hard to run in Zone 2? ›Zone 2 running is “hard” because most people find it very challenging to stay at a slow pace for a long time. 45 minutes should be the minimum time that you should aim for. Until your aerobic base (and mitochondria) are better trained you will find that you have to run at a painfully slow pace and walk many hills.
How long should I exercise in Zone 2? ›s recommended to do 150 total minutes in zone 2 per week. This will be helpful in your body composition, and will also help with other positive effects such as improved glucose sensitivity and good heart health. If you have type 2 diabetes you may want to go as high as 300 minutes per week.
Does Apple Watch track heart rate while sleeping? ›Plus, the new built-in sleep tracker will monitor and record your heart rate as you sleep. Make sure you've updated your Apple Watch to the latest version.
How often does Apple Watch check your heart rate? ›If you have an Apple Watch, its heart rate sensor measures your pulse every five minutes.
How do I make my Apple Watch heart rate more accurate? ›To get the most accurate heart rate measurement when you use Workout, make sure your Apple Watch fits snugly on top of your wrist. The heart rate sensor should stay close to your skin.
What is a good resting heart rate by age? ›| Age | Normal Resting Heart Rate |
|---|---|
| Children 5 to 6 years old | 75 to 115 bpm |
| Children 7 to 9 years old | 70 to 110 bpm |
| Children 10 years and older and adults (including seniors) | 60 to 100 bpm |
| Athletes in top condition | 40 to 60 bpm |
Intense cardio exercise is better than fat-burning workouts as you get to burn more calories. Burning more calories means you lose more weight faster. Therefore, if your goal is to lose fat and weight, intense cardio is the better alternative.
Is HIIT or running better for belly fat? ›HIIT running was more effective than HIIT cycling for reducing total body fat, while lower intensities (below 90 percent maximum heart rate) produced better results in terms of abdominal and visceral fat loss.
What if my heart rate is 190 when I run? ›
...
How to determine your ideal running heart rate.
| Age in years | Target heart rate (bpm) | Maximum heart rate (bpm) |
|---|---|---|
| 20 | 100-170 | 200 |
| 30 | 95-162 | 190 |
| 35 | 93-157 | 185 |
| 40 | 90-153 | 180 |
Average Heart Rates While Sleeping
During sleep, it is normal for a person's heart rate to slow down below the range for a typical resting heart rate. Between 40 to 50 beats per minute (bpm) is considered an average sleeping heart rate for adults, though this can vary depending on multiple factors.
Your maximum heart rate is about 220 minus your age.
Will I burn fat if my heart rate is too high? ›The idea of the fat burning heart rate zone is based on how the body burns fuel when exercising. In general, the higher the heart rate, the more fat the body burns compared with other calorie sources, such as carbohydrates.
What's the difference between fat burning zone and cardio zone? ›So, the only difference between fat-burning mode and cardio mode is the intensity of the workout. Fat burn mode aims to get our heart rate up to 65% of its maximum, while cardio mode lets us go up to 85%.
How can I lose my stomach fat? ›- Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. ...
- Replace sugary beverages. ...
- Keep portion sizes in check. ...
- Include physical activity in your daily routine.
There are a lot of different training modalities out there, but the 80/20 rule is easily one of the most popular. This rule states that 80 per cent of your weekly training should be done at a low to moderate intensity, and about 20 per cent at moderate to high intensity.
Does Zone 2 improve VO2 max? ›“Zone 2 training”
This is to estimate something called your first and second ventilatory thresholds (studies suggest that a ventilatory threshold method of training may be more effective than heart rate training for improving VO2 max).
Move now to the high threshold, the second threshold. This is the exercise intensity at-about-or near 90% of maximum heart rate. This is the cross over point between aerobic and non-aerobic exercise. This is the intensity which is only sustainable for 20 to about 40 minutes for fit individuals.
How long should you be in cardio zone? ›Aiming for 20 to 60 minutes in this zone is believed to give the best fitness training benefits. With the increase in intensity, you burn more calories in the same amount of time, as you are covering more distance in that same time. The calories you burn depend most on distance and your weight.
How long can you run in Zone 5? ›
Zone 5 in this seven-zone chart is the VO2 max zone. Depending on the person, duration can be up to 8 minutes (but that would be *really* hard—elite athlete level hard). Three minutes in Zone 5 (106%–120% of FTP) is doable for most relatively fit people, especially at the lower end of that percentage.
How accurate is the Apple Watch heart rate monitor? ›However, research has found that this accuracy rate is only about 34% overall, and further studies are needed to confirm when the Apple Watch heart rate monitor is most useful.
How accurate is Apple Watch ECG? ›The ECG app on the Apple Watch, for example, was shown to have 99.3% specificity for classifying sinus rhythm and 98.5% sensitivity for classifying Afib in a clinical trial using 12-lead ECG as the gold standard.
How accurate is Apple Watch HRV? ›How accurate is the Apple Watch in measuring HRV? Very accurate, provided you stay completely still and use the Breathe app to take a measurement. For more information, read this.
Can Apple Watch give false heart rate? ›If you see inaccurate heart rate data on your watch or in the Health app. If your watch is too lose or too firm, it may not function properly because your watch needs to touch your skin for accurate readings. Your watch should be just fit. See this documentation on how you can wear your watch.
Will my Apple Watch call 911 if my heart stops? ›No, the Apple Watch will not call 911 if your heart stops. The Apple Watch can alert you to high or low heart rates and irregular heart rhythms through its notifications feature, but it cannot detect a heart attack or alert someone if your heart stops.
What is a good resting heart rate by age? ›| Age | Normal Resting Heart Rate |
|---|---|
| Children 5 to 6 years old | 75 to 115 bpm |
| Children 7 to 9 years old | 70 to 110 bpm |
| Children 10 years and older and adults (including seniors) | 60 to 100 bpm |
| Athletes in top condition | 40 to 60 bpm |
If your ECG reading is sinus rhythm then your watch has measured a heartbeat with a uniform rhythm between 50 and 100 BPM. This is considered normal, however if you receive this reading but are feeling unwell you should always follow up with your doctor.
Why is oxygen important on Apple Watch? ›The Blood Oxygen app can allow you to measure the oxygen level of your blood on-demand directly from your wrist, providing you with insights into your overall wellness. Measurements taken with the Blood Oxygen app are not intended for medical use and are only designed for general fitness and wellness purposes.
Is Apple Watch blood oxygen accurate? ›Both studies reported that smartphone pulse oximeters were accurate. These data corroborate with our study that demonstrated that despite a tendency to present higher values, when compared to conventional oximetry devices, the Apple Watch device was accurate and similar.
Why is my HRV so low on Apple Watch? ›
A low HRV indicates dominance of the sympathetic response, the fight or flight side of the nervous system associated with stress, overtraining, and inflammation. There is no particular number you need to achieve however you need to get a base line and then observe your results.
What is a good HRV during sleep? ›What is a good heart rate variability while sleeping? Because heart rate variability is specific to each individual, giving a specific number of recommended beats per minute is difficult. Generally, your heart rate while sleeping should be 20 to 30 percent below your resting heart rate during the day.
What is the average HRV for a 70 year old? ›A normal HRV for people in their teens and 20s averages between 55 and 105 milliseconds, but most folks aged 60 years and up have lower heart rate variability, averaging between 25 to 45 milliseconds.