Resting Heart Rate: What Yours Says About You

There is a lot of jargon around this one. Strip it away and the math is genuinely simple. Resting HR is a free, daily fitness biomarker. Most people never check it.

Normal range

60–100 bpm. Endurance athletes often sit 40–55. Elite cyclists below 35.

What raises it

Stress, dehydration, illness, alcohol, poor sleep — all bump RHR 5–15 bpm.

What lowers it

Consistent aerobic training drops RHR 1 bpm/month for the first 6 months.

Pro tips

• Measure immediately on waking, before coffee.
• A sustained 5+ bpm jump for 3 days is your body's early warning — back off training.

Frequently asked questions

Is low RHR always good? Mostly yes — but extreme bradycardia (<40) with symptoms warrants checking.

What about HRV? Heart-rate variability is a richer signal; pair with RHR for full picture.

Bookmark the calculator linked above — you will need it more often than you think.