What Is a Good Resting Heart Rate? Find Your Fitness Zone
Wondering what is a good resting heart rate? Enter your resting heart rate (RHR), age, and sex below and this free calculator will classify your cardiovascular fitness, estimate your maximum heart rate, and compute your heart-rate reserve — all instantly, with no sign-up.
Enter your numbers
Your results
Enter your resting heart rate and age to see your fitness zone.
How to use this calculator
Type in your resting heart rate in beats per minute and your age. Every result recalculates instantly as you type — there is nothing to submit. Optionally choose your sex to fine-tune the guidance note; it does not change the zone table itself.
For the most accurate reading, measure your resting heart rate first thing in the morning, while still lying in bed and before coffee. Place two fingers on your wrist or neck, count the beats for a full 60 seconds, and take an average over three or four mornings — single-day readings can be skewed by stress, caffeine, illness, or poor sleep.
Use the result as a fitness baseline. Re-check every few weeks of consistent cardio training: if your resting heart rate is trending down while your resting zone improves, your heart is getting stronger. Note this is different from our Heart Rate Zone Calculator, which builds workout target zones from your age and resting heart rate — this page interprets your resting heart rate as a fitness indicator instead.
How it works
Your resting heart rate is classified into one of six fitness bands based on standard adult reference tables:
| Resting heart rate | Fitness zone | What it suggests |
|---|---|---|
| Below 60 bpm | Athlete | Typical of endurance-trained athletes; a very efficient heart |
| 60–64 bpm | Excellent | Strong cardiovascular fitness, well above average |
| 65–69 bpm | Good | Healthy fitness for an active adult |
| 70–73 bpm | Above average | Decent baseline, room to improve |
| 74–78 bpm | Average | Typical for a sedentary adult |
| 79 bpm and above | Below average | Worth working on — regular cardio will lower it |
For context, the American Heart Association considers 60–100 bpm a normal resting heart rate for adults. The bands above are a fitness ranking on top of that normal range — being "below average" here is still within normal, it just means regular exercise would likely improve your numbers.
Estimated max HR = 220 − age (rough estimate)
Heart-rate reserve = estimated max HR − resting heart rate
The estimated maximum heart rate uses the classic 220 − age formula — a rough population estimate with a typical error of about ±10–12 bpm, shown only to derive your heart-rate reserve (the gap between resting and max), which is a useful fitness metric in its own right: a larger reserve generally reflects a fitter cardiovascular system.
Medical disclaimer: this calculator is for general information only and is not medical advice. Heart rate interpretation varies with medication, thyroid conditions, anemia, and other factors. If you have symptoms such as dizziness, fainting, chest pain, or shortness of breath, or a resting heart rate that suddenly changes, talk to a doctor.
Frequently asked questions
What is a good resting heart rate?
For most adults, a resting heart rate between 60 and 100 beats per minute is considered normal by the American Heart Association. Well-conditioned athletes often measure in the 40s and 50s, and anything below 60 in an active person is generally a sign of strong cardiovascular fitness rather than a problem.
How do I measure my resting heart rate accurately?
Measure first thing in the morning, before getting out of bed and before coffee. Place two fingers on your wrist or neck, count the beats for a full 60 seconds (or 30 seconds and double it), and repeat over a few days to get a reliable average. Avoid measuring after exercise, caffeine, stress, or dehydration.
How is this different from the heart rate zone calculator?
This page interprets your resting heart rate as a fitness indicator: it tells you what your current RHR says about your cardiovascular condition and derives your estimated max heart rate and heart-rate reserve. The heart rate zone calculator does the opposite job: it takes your age and resting heart rate and builds five workout target zones so you know how hard to train in each session.
Is a resting heart rate below 60 dangerous?
Not necessarily. A resting heart rate under 60, called bradycardia, is common and healthy in endurance athletes because their stronger hearts pump more blood per beat. But if a low reading comes with dizziness, fainting, chest pain, or shortness of breath, or if you are not physically active, see a doctor. This tool is informational only and is not medical advice.
Does resting heart rate improve as I get fitter?
Usually, yes. Regular aerobic exercise strengthens the heart muscle so it can move more blood with each beat, which lowers your resting heart rate over weeks and months of consistent training. This calculator lets you track that trend: re-check your RHR every few weeks to watch your zone improve.