Free Tool

Resting Heart Rate Evaluator

Enter your age, gender, and measured resting heart rate to see how your RHR compares. Get a classification from Athlete to Poor with your percentile ranking.

Measure first thing in the morning before getting out of bed for the most accurate reading.

What is a good resting heart rate?

Your resting heart rate (RHR) is the number of times your heart beats per minute when you are completely at rest. It is one of the simplest and most reliable indicators of cardiovascular health. According to the American Heart Association, a normal resting heart rate for adults ranges from 60 to 100 beats per minute (BPM). However, a lower resting heart rate generally indicates better cardiovascular fitness and more efficient heart function. Well-trained athletes often have a resting heart rate between 40 and 60 BPM because their heart muscle is stronger and pumps more blood per beat.

What counts as "good" depends on your age and gender. For example, a 30-year-old man with a resting heart rate of 58 BPM falls into the "Excellent" category, while the same rate in a 65-year-old woman might be classified as "Athlete-level." This evaluator uses age- and gender-specific reference tables so you get a personalized assessment rather than a generic range.

RHR is measured, not estimated

Unlike VO2 max, resting heart rate does not need a prediction formula. You measure it directly. In practice, most people use one of three methods: a 60-second manual pulse count in bed, an overnight wearable reading (Apple Watch, Garmin, Whoop, Oura), or a chest strap reading after several minutes of full rest.

This tool assumes you already have a measured value. It then compares that value against age- and gender-specific reference bands from the same Cora scoring logic used in the app.

Resting heart rate by age chart

RHR naturally varies across age groups. In general, younger adults tend to have slightly lower resting heart rates than older adults, though fitness level plays a much larger role than age alone. Women typically have resting heart rates 2 to 7 BPM higher than men of the same age, partly due to differences in heart size and stroke volume. The classification tables used in this tool break down ranges for six age brackets (18-25, 26-35, 36-45, 46-55, 56-65, and 66+) for both men and women, so you can see exactly where you fall relative to your peers.

How to lower your resting heart rate

If your resting heart rate is higher than you would like, the good news is that it responds well to lifestyle changes. Regular aerobic exercise is the single most effective way to bring your RHR down. Activities like running, cycling, swimming, and brisk walking strengthen the heart muscle so it can pump more blood with fewer beats. Most people see measurable improvements within 4 to 8 weeks of consistent cardio training. Beyond exercise, managing stress through practices like meditation and deep breathing can reduce sympathetic nervous system activity, which directly lowers heart rate. Getting enough sleep (7 to 9 hours per night), staying hydrated, and limiting caffeine and alcohol also contribute to a lower resting heart rate over time.

What affects your resting heart rate?

Many factors influence your RHR on any given day. Acute stressors like poor sleep, illness, dehydration, emotional stress, and caffeine intake can temporarily raise it by 5 to 15 BPM. Overtraining and incomplete recovery from intense exercise also elevate resting heart rate, which is why many athletes and coaches monitor RHR as an indicator of readiness to train. Certain medications, including beta-blockers and stimulants, can alter resting heart rate significantly. Long-term factors such as body composition, genetics, and chronic conditions like thyroid disorders or anemia also play a role.

Because RHR fluctuates day to day, the best practice is to measure it first thing in the morning before getting out of bed. A wearable device like an Apple Watch, Garmin, or Whoop can track your RHR automatically during sleep for the most consistent readings.

Track your resting heart rate automatically

Cora tracks your resting heart rate automatically from your Apple Watch, Garmin, or Whoop. It monitors your RHR trends over time, alerts you when your resting heart rate is unusually elevated, and factors it into your daily recovery score so you know when to push hard and when to rest.

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