What Is a Good HRV on WHOOP?

A good HRV on WHOOP is one that is stable or rising compared with your own recent average. There is no single number that is good for everyone, because HRV depends heavily on age, fitness, sex and genetics. This post explains what WHOOP says about typical ranges, why comparing yourself with others misleads, and how I read my own trend.

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I have worn a WHOOP daily for over two years and I train for running. HRV is one of the inputs to the recovery score, which I cover in my complete guide to WHOOP recovery, strain and sleep. Here I focus on the single question of what a good HRV looks like.

What is HRV and how does WHOOP measure it?

HRV, or heart rate variability, is the variation in time between heartbeats, measured in milliseconds. WHOOP describes it as an indicator of how your body balances stress and recovery, in its article on what a good HRV is.

WHOOP does not track HRV continuously because it changes through the day. It calculates the figure during your deepest sleep each night, when your body is most stable. That is why your HRV appears in the app each morning and not hour by hour.

What is a good HRV on WHOOP?

A good HRV is a personal one. WHOOP states that there is no single good number and that the value varies with age, sex, fitness, lifestyle, environment and genetics.

The table below shows the reference figures WHOOP quotes. Treat them as context and not as a target.

Group	Typical HRV (WHOOP)
Middle 50% of ages 20 to 25	55 to 105 ms
Middle 50% of ages 60 to 65	25 to 45 ms
WHOOP member average, men	65 ms
WHOOP member average, women	62 ms

The same WHOOP page lists member averages by age of about 78 ms at 25, 60 ms at 35, 48 ms at 45 and 44 ms at 55. The pattern is clear: HRV tends to fall as people get older.

Why a wide range is normal

The ranges above are wide, which tells you how little a single number means. WHOOP also notes that some very fit people have lower than average HRV. A low number is not a verdict on your health or your fitness.

WHOOP members are also mostly athletes and health-conscious people, according to the same article. Population averages may therefore not describe you well.

Should I compare my HRV with other people?

No. WHOOP advises comparing yourself with your own past numbers and not with other people.

I agree from experience. A friend and I can follow similar routines and have very different readings, and neither of us is doing something wrong. The useful question is whether my number is moving up, down or staying steady over weeks.

How do I read my own HRV trend?

Look at weeks and not single mornings. WHOOP says a single low reading is not a reason for alarm because HRV naturally varies from day to day.

A simple routine works well:

Ignore the first couple of weeks. The app is still learning what is normal for you.
Find your usual range. Use the weekly and monthly views in the app to see where most of your readings sit.
Watch for a sustained shift. A drop that lasts several days is more meaningful than one low morning.
Look back over the last 48 hours. Ask what changed: training, sleep, alcohol, stress or illness.
Change one habit at a time. Then compare your average over two weeks.

If your recovery score is low as well, my post on why WHOOP recovery can stay low goes through the common causes.

What can lower HRV?

WHOOP lists intense exercise, dehydration, alcohol, late-night eating, illness, psychological stress and an inconsistent sleep schedule as common factors that can lower HRV.

In my own use, sleep timing and alcohol have taught me the most. I treat a lower reading as a prompt to look at the last two days and not as a problem to fix. The WHOOP Journal can help you link behaviours to your HRV over time, and I explain how I use it in my complete guide to using WHOOP data.

Can I raise my HRV?

Habits that support good sleep and sensible training load tend to help. WHOOP cites a four-month study of collegiate athletes using WHOOP in which HRV rose by an average of 8.3 ms. That is one group over one period and not a promise for any individual.

Which other numbers should I read alongside HRV?

HRV makes most sense next to resting heart rate and sleep. WHOOP lists all three, with respiratory rate, as inputs to recovery, and it does not publish how they are weighted.

When HRV dips and resting heart rate rises on the same mornings, the signal is stronger than either number alone. When only HRV moves, I usually wait a day or two before drawing a conclusion. This is how I read my own data and not a rule from WHOOP.

Sleep is the third piece. A short or irregular night often explains a lower reading, and my guide to WHOOP sleep tracking explains sleep need and consistency in more detail.

What HRV cannot tell you

HRV from a wearable is an estimate for wellness and not a medical measurement. WHOOP states that the feature is not for medical use, and it does not diagnose, treat or prevent any condition.

If you have concerns about your heart, your sleep or your general health, or if a low reading comes with symptoms such as persistent fatigue or breathlessness, please speak to a doctor.

Honest buying notes

If you are reading this because you are considering a WHOOP, these are the trade-offs of buying direct so you can decide properly.

Delivery time and tracking: international orders arrive by courier and can be tracked, but they take longer than a local order.
Import VAT: where it applies, it is paid at checkout. Compare the full checkout total and not only the plan price.
Membership is required: the device does not work without an active membership.
Returns, warranty and local support: check WHOOP's current terms and compare them with what a South African retailer offers, including how a fault would be handled locally.

I have left prices out of this post because they and exchange rates change. My guide to WHOOP membership cost in South Africa covers the plans.

Frequently asked questions

What is a normal HRV on WHOOP?

It depends on your age and fitness. WHOOP reports member averages of 65 ms for men and 62 ms for women, but a healthy range is wide and personal.

Is a high HRV always better?

Generally a higher reading relative to your own baseline suggests good recovery, but the trend matters more than any one day. Some very fit people have lower than average figures.

Why did my HRV drop overnight?

Hard training, alcohol, a late meal, stress, poor sleep or illness are common reasons according to WHOOP. One low night is normal variation.

Next step

If you want to see your own HRV trend, you can review the plans on the WHOOP join page before you decide.