what is a good heart rate variability number?

There isn’t one universally “good” HRV number: compare your readings with your own baseline and focus on the trend, rather than comparing scores with other people. 1

• Higher versus lower: Higher HRV generally corresponds to being more rested and recovered; lower HRV can reflect greater stress. 2
• Consistent measurement: Measure under the same conditions each time—ideally first thing in the morning, after using the bathroom and before food or other activities that could affect the reading. 3
• Meaningful changes: A single small change may not mean much. Compare readings with your usual pattern and watch for substantial changes that persist; the suggested approach is to collect data for at least a month before using it to guide decisions. 4