Cardio
Resting Heart Rate Calculator
How your resting heart rate compares with others your age and sex, and the reading that would rate Good.
Result
Better than average for your age and sex. It is inside the 60–100 bpm normal adult range.
Where you sit on the chart
Resting heart rate tiers for men aged 26-35; lower is fitter.
The chart for men aged 26-35
| Athlete | 54 or less | |
| Excellent | 55–61 bpm | |
| Good | 62–65 bpm | You |
| Above Average | 66–70 bpm | |
| Average | 71–74 bpm | |
| Below Average | 75–81 bpm | |
| Poor | 82+ bpm |
Questions people usually ask
What is a resting heart rate?
Your resting heart rate (RHR) is the number of times your heart beats per minute when you're at rest. It's best measured in the morning before getting out of bed.
What is a normal resting heart rate?
For most adults, a normal RHR is 60–100 bpm. Athletes often have RHRs of 40–60 bpm due to more efficient cardiac output from regular training.
Why does a lower RHR indicate better fitness?
A well-trained heart pumps more blood per beat, so it needs fewer beats per minute to circulate blood. Lower RHR generally reflects stronger cardiovascular efficiency.
How is cardiovascular age estimated?
It isn't: resting heart rate alone can't estimate a heart or cardiovascular age. The calculator compares your reading with the widely republished chart for your age and sex (seven tiers, Athlete to Poor), shows the reading that would rate Good, and checks it against the 60–100 bpm normal adult range.
Is this tool free and private to use?
Yes. AI Fit Hub tools are free, no-signup browser tools. Inputs stay in your browser unless you choose to share a URL.
Do these tools replace medical guidance?
No. These outputs are general fitness estimates — not medical advice. Consult a healthcare professional for heart health guidance.
The formula, worked through
- Formula Resting Heart Rate Formula + Interpretation
Resting heart rate: morning supine 5-min average. Adult normal 60-100 bpm; trained 40-60. AHA 2019. +5 bpm sustained signals overreaching (Lehmann 1998).
- Formula HRV Deload Trigger Formula
HRV deload trigger: morning rMSSD below rolling 7-day baseline by 1.5+ SD for 3 days = deload signal. Plews & Laursen 2017. Use weekly average not daily.
- Formula Sleep Debt Formula
Sleep debt formula: rolling 14-day deficit vs need. Van Dongen 2003 showed performance decline at <6h for 14 days = equivalent to 24h total sleep deprivation. AASM 7-9h adult need.
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Background on the Resting Heart Rate Calculator
- Guide How to Avoid Overtraining
How to avoid Overtraining: apply techniques to prevent overtraining syndrome, enhance recovery, and optimize performance.
- Comparison Rest Days vs Active Recovery
Unsure whether to take a rest day or opt for active recovery? This guide compares both options to help you optimize muscle repair, reduce fatigue.
- Alternatives Oura Ring Alternatives (2026)
Oura Ring alternatives in 2026: the Ultrahuman Ring PRO, WHOOP, and Garmin compared on sleep accuracy, subscription cost, and who each tracker fits.
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Explore practical sleep calculator examples for diverse scenarios like shift work, startup life, and athletic training to optimize recovery and performance.
- Checklist Injury Prevention Checklist
An injury prevention checklist for training: warm up, hold form under progressive load, cool down, schedule recovery weeks, and act on the warning signs early.
- Statistics Overtraining Statistics: Symptoms, Recovery, & Prevalence
Evidence-based overtraining statistics: prevalence in athletes, recovery timelines, hormonal markers, and validated screening tools from peer-reviewed.
Articles
- 11 min read Heart-Rate Zones: Methods Compared
Heart-rate zone methods compared: Karvonen, %HRmax, %HRR, lactate threshold — accuracy by training age, error bands, and which one for which goal.
- 7 min read How to Use Heart Rate Zones
Heart-rate zones: which method (Karvonen, %HRmax, lactate threshold) for which goal, and how to set zone boundaries when you don't have a lab test.
- 7 min read Heart-Rate Zones vs Zone 2 Tools: Two Maps of the Same Effort
Heart-rate five-zone vs dedicated Z2 engines for a 30/55bpm athlete. The percentage-of-MHR versus Karvonen split, the Maffetone line, the real Z2.
By goal
Use it from code
The same calculation as a JavaScript module you can import. It runs where you import it, with no request, key or rate limit.
import { compute } from "https://aifithub.io/engines/resting-heart-rate-calculator.js";Input and output contract, TypeScript types and the guide for agents.