Resting Heart Rate Fitness Score

Evaluate your cardiovascular fitness based on your resting heart rate, age, and sex

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Resting Heart Rate (bpm)

Age

Sex

RHR Reference Table — Male, Age 18-25

Based on established cardiovascular fitness norms from the American Heart Association and exercise physiology research.

Category	RHR Range (bpm)	Score
Athlete	40–52	100
Excellent	53–60	90
Good	61–65	78
Above Average	66–69	65
Average	70–73	50
Below Average	74–81	35
Poor	82–120+	18

About This Tool

Your resting heart rate is one of the simplest and most reliable indicators of cardiovascular fitness. A lower RHR generally means your heart is more efficient — pumping more blood with each beat. This tool compares your RHR against age- and sex-adjusted norms to give you a fitness score from 0 to 100.

The estimated VO₂max is calculated using the Uth–Sørensen–Overgaard–Pedersen formula, providing an approximation of your aerobic capacity without lab testing. For a more comprehensive fitness evaluation that includes flexibility, strength, and lifestyle factors, try our Fitness Age Calculator.

If you're also tracking body composition, our Body Fat Percentage Calculator can help you monitor changes alongside your cardiovascular improvements. For understanding how caffeine might affect your heart rate and sleep, check out the Caffeine Half-Life Calculator.

All processing happens entirely in your browser — no personal health data is sent to any server.

Frequently Asked Questions (FAQ)

What is a resting heart rate?

Your resting heart rate (RHR) is the number of times your heart beats per minute when you are at complete rest. It's best measured first thing in the morning before getting out of bed. A normal adult RHR ranges from 60 to 100 bpm, though well-trained athletes may have an RHR as low as 40 bpm.

How do I accurately measure my resting heart rate?

For the most accurate reading, measure your pulse first thing in the morning before getting out of bed. Place two fingers on your wrist (radial artery) or neck (carotid artery) and count the beats for 60 seconds. Alternatively, use a fitness tracker or smartwatch that monitors heart rate continuously. Avoid measuring after caffeine, exercise, or stressful situations.

What does my fitness score mean?

Your fitness score (0–100) reflects how your resting heart rate compares to established cardiovascular fitness norms for your age and sex. A higher score indicates better cardiovascular efficiency — your heart pumps more blood per beat, requiring fewer beats per minute. Scores above 78 indicate good to excellent fitness. For a broader fitness assessment, try our Fitness Age Calculator.

How can I lower my resting heart rate?

Regular aerobic exercise is the most effective way to lower RHR. Activities like running, cycling, swimming, and brisk walking strengthen the heart muscle. Aim for at least 150 minutes of moderate-intensity exercise per week. Other factors include getting adequate sleep (7-9 hours), managing stress, staying hydrated, reducing caffeine and alcohol, and maintaining a healthy weight. You can track your progress with our Body Fat Percentage Calculator.

Is my data processed securely?

Absolutely. All calculations happen entirely in your browser. No personal health data is ever sent to any server or stored externally. Your privacy is fully protected.

What is VO2max and how is it estimated here?

VO2max is the maximum rate of oxygen your body can use during exercise — a gold-standard measure of cardiovascular fitness. We estimate it using the Uth–Sørensen–Overgaard–Pedersen formula: VO2max ≈ 15.3 × (HRmax / HRrest). While lab testing is more accurate, this estimate provides a useful benchmark for tracking fitness improvements over time.

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