What is heart rate variability? We combed through the latest studies to find out what this metric reveals about your health.
Heart rate variability is the measure of the variation in time between each heartbeat. These variations are so small that unless you’re hooked up to a specialized device you won’t be able to detect them for yourself, but they’re nonetheless incredibly important to your overall health and wellbeing.
HRV is a measurement of the difference in the intervals between your heart beats over time. If your heart were to beat, robot-like, at 60bpm there would be a 1000ms interval between your heart beats. But that’s not how our hearts work. If one beat lands 1024ms after another, then the next is 1080ms later, that’s a variability of 56ms.
A large data set study by Fitbit’s research team that was published in The Lancet found HRV is impacted by exercise, making it a potential metric to judge how well you are managing your workout routine. HRV goes down directly after exercise, but after recuperating a regime that progresses your fitness should see a general upward trend in HRV results.
A higher HRV suggests your cardiovascular system is more readily adaptable, and that’s a good thing. However, when we measure HRV we are also not interested in the rate of change of your heart rate during exercise — look to a metric like VO2 Max for that. Instead, HRV is typically recorded when there is no obvious stimulus that is going to skew the results, such as when you are asleep.
This graph shows the middle 50% of recorded results, discarding outlier high and low readings. At the age of 20, therefore, you might consider a normal range to be between 55ms and 105ms. At 40 this trends down to 36-64ms. You won’t see the result when you finish the 1-minute breathing exercise, though. The data is ferried over to the Apple Health app. If you tap All Health Data from the app’s home screen you should see an entry for Heart Rate Variability.
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