What Is a Good Resting Heart Rate?
Resting heart rate (RHR) is the number of times your heart beats per minute while you're at complete rest. Measure it first thing in the morning before getting out of bed — that's your true resting rate. For healthy adults, the normal range is 60-100 beats per minute (bpm). But "normal" and "optimal" are different things.
Elite endurance athletes often have RHRs of 40-60 bpm. Miguel Indurain, the five-time Tour de France winner, reportedly had a resting heart rate in the 30s. Even among non-athletes, a lower resting heart rate generally correlates with better cardiovascular fitness. The average sedentary adult sits around 70-80 bpm.
How to Measure It
You need about 5 minutes of complete stillness. Measure at the wrist (radial pulse) or neck (carotid pulse). Count beats for 30 seconds and multiply by 2, or count for a full minute for greater accuracy. Do this for 3-5 mornings in a row and average the results to get a reliable baseline.
What It Tells You
RHR is one of the best available indicators of aerobic fitness and recovery status. A declining RHR over months usually means your aerobic base is improving. A suddenly elevated RHR in the morning can signal illness, stress, or overtraining.
Athletes track morning RHR as a recovery indicator. If your morning RHR is 5+ beats higher than your baseline, you might be coming down with something or not recovered from training. Rest and adjust your workout intensity.
Use our resting heart rate calculator to check your number and understand what it means for your fitness level.
How to Lower Your RHR
Regular aerobic exercise is the primary driver. After 8-12 weeks of consistent cardio training, most people see their RHR drop by 5-10 bpm. High-intensity interval training and endurance training both work. Beyond exercise: adequate sleep, stress management, and staying hydrated also contribute to a lower resting heart rate.