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Resting Heart Rate Analysis

Analyse your resting heart rate and get a fitness assessment based on age and sex

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๐Ÿ‡ฉ๐Ÿ‡ฐ All calculations are based on Danish rules, rates, and currency (DKK). This calculator is translated for convenience but applies exclusively to Denmark.

Analyse your resting heart rate

Your resting heart rate is the number of heartbeats per minute when you are completely at rest. It is an important indicator of your overall cardiovascular health and fitness. A lower resting heart rate typically indicates a stronger and more efficient heart.

What is a normal resting heart rate?

For adults, a normal resting heart rate typically lies between 60-100 bpm. Well-trained individuals and athletes can have a resting heart rate below 50 bpm, and in rare cases as low as 30-40 bpm. A resting heart rate above 100 (tachycardia) should be evaluated by a doctor.

Assessment scale

A resting heart rate below 50 bpm is considered athletic level. 50-60 is excellent, 60-70 is good, 70-80 is average, and above 80 is below average. Women generally have a slightly higher resting heart rate than men.

How to measure correctly

Measure your resting heart rate in the morning right after waking up while still lying down. Avoid measuring after caffeine, exercise or stress. Take the average over 3-5 days for the most accurate result.

What affects your resting heart rate?

Regular aerobic exercise lowers resting heart rate over time. Stress, caffeine, dehydration, sleep deprivation and illness can temporarily increase it. A sudden increase can indicate overtraining, illness or stress.

Frequently Asked Questions

What is a good resting heart rate?

A resting heart rate of 60-70 bpm is considered good for most adults. Below 60 is excellent, and below 50 is athletic level. Well-trained endurance athletes typically have a resting heart rate of 40-50. The optimal resting heart rate depends on age, sex and fitness level.

How do I lower my resting heart rate?

Regular aerobic exercise is the most effective way to lower resting heart rate. Running, cycling, swimming and walking 3-5 times per week for at least 30 minutes can lower resting heart rate by 5-10 beats over 2-3 months. Good sleep, stress reduction and adequate hydration also help.

When should I see a doctor about my resting heart rate?

See your doctor if your resting heart rate is consistently above 100 bpm (tachycardia) or below 40 without being well-trained. Also seek medical attention for sudden changes, irregular heartbeat, dizziness, shortness of breath or chest pain. A temporarily elevated heart rate during illness or stress is normal.

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