What Is Resting Heart Rate?
Resting heart rate (RHR) is the number of times your heart beats per minute when you are at complete rest — typically measured first thing in the morning before getting out of bed. It reflects how efficiently your heart is working and is one of the most useful easily-measured health biomarkers available.
Resting Heart Rate Reference Chart
| RHR (bpm) | Category | What It Indicates |
|---|---|---|
| Below 40 | Very Low | Possible bradycardia — seek medical advice |
| 40–59 | Athletic | Excellent cardiovascular efficiency. Common in trained athletes. |
| 60–70 | Normal/Good | Good cardiovascular health |
| 71–80 | Acceptable | Average — room for improvement |
| 81–100 | Elevated | Above average — lifestyle factors likely |
| Above 100 | High | Possible tachycardia — medical evaluation recommended |
How to Lower Your Resting Heart Rate
Regular Aerobic Exercise — The Fastest Method
Cardiovascular exercise is the most effective way to lower resting heart rate. As fitness improves, the heart becomes more efficient — pumping more blood per beat (higher stroke volume), so it needs to beat fewer times per minute at rest. 150 min/week of moderate cardio typically lowers RHR by 5–10 bpm in 8–12 weeks.
Zone 2 Training Specifically
Long Zone 2 sessions drive cardiac hypertrophy — the heart muscle literally grows larger, increasing stroke volume. This structural adaptation is what gives elite endurance athletes resting heart rates in the 40s. Use our heart rate calculator to find your Zone 2 range.
Manage Stress and Anxiety
Chronic psychological stress elevates cortisol and adrenaline, which keep the heart rate chronically elevated. Mindfulness, diaphragmatic breathing, and adequate sleep all lower baseline sympathetic nervous system activity — and therefore resting heart rate.
Quit Smoking and Limit Caffeine
Nicotine raises heart rate acutely by 10–20 bpm. Regular smokers have chronically elevated RHR. Caffeine raises RHR by 5–10 bpm for several hours — consuming coffee throughout the day maintains elevated RHR. Cutting to 1–2 cups in the morning and avoiding it after noon can meaningfully reduce daily RHR average.
Stay Well Hydrated
Mild dehydration reduces blood volume, forcing the heart to beat faster to maintain cardiac output. Drinking adequate water throughout the day (use our hydration calculator) maintains blood volume and supports a lower resting heart rate.
❤️ Use Your RHR in the Heart Rate Zone Calculator
Enter your resting heart rate for personalised training zones using the Karvonen method.
Calculate My HR Zones →