Recovery calculator
Resting heart rate calculator
Log a few mornings of resting pulse and read the latest one against your own baseline, plus where it sits in the 60–100 bpm adult range. Free, instant, no sign-up.
Inside the conventional adult range of 60–100 bpm.
A pulse on its own says little. The coach reads it next to the week you actually trained.
What resting heart rate says
Adult resting sinus rhythm is conventionally 60 to 100 beats per minute. Under 60 is bradycardia, over 100 is tachycardia, and those two lines are in every cardiology text. They are the only absolute thresholds this page returns, because they are the only ones with a settled definition behind them. Under 60 is also unremarkable in endurance-trained people, so it is shown as a flag to explain rather than as a rating.
Why there is no athlete / excellent / good / average / poor chart
Because that table has no clean primary citation, and its bands vary between the sites that publish it. Its central claim — that a lower resting rate means a fitter person — holds only loosely across individuals. Resting rate is strongly genetic: a 70 bpm runner is not less fit than a 55 bpm one, and printing a table that says otherwise would be inventing a finding. The rating you were expecting is missing on purpose.
Your own baseline is the number that moves
The comparison that is actually actionable is against your own recent mornings, so the baseline here is the mean of every reading except the latest, and today is reported against it. A rise above your own norm tracks poor sleep, alcohol, heat, hard training, and the day or two before an infection becomes obvious. No threshold is attached to that rise. The commonly repeated "five beats above baseline means back off" has no primary source this calculator could cite, so the number is reported and the interpretation is left to you — you are the one who knows whether you slept badly.
How many mornings to log
The signal is individual, so it needs a series. With a single reading the baseline, the elevation and the spread all come back empty rather than faked from one point: a baseline equal to today's reading would report zero elevation forever. The spread is a sample standard deviation, which with a handful of daily readings estimates your underlying day-to-day variation rather than the variation of this particular handful. Thirty readings is the ceiling — beyond a month the series is a data import rather than a log.
How to take the reading
First thing in the morning, still lying down, before you sit up and before you look at your phone. Standing up alone lifts heart rate by ten beats or more, so a reading taken after getting out of bed is measuring the getting up. Count for a full sixty seconds rather than counting fifteen and multiplying, which multiplies the error along with the count. If a watch or strap is doing it for you, take the lowest sustained value it recorded overnight rather than a spot reading. Consistency beats precision here: the same slightly-wrong method every day still produces a usable trend, while a good method used inconsistently does not.
What this cannot see
This is a description of numbers you measured, and nothing more. It does not detect arrhythmia: an irregular pulse, palpitations or dizziness do not show up in a daily average and need a proper trace. Readings are accepted from 25 to 120 bpm — below 25 is not a resting pulse anyone measures at home, and above 120 at rest is a reading to act on rather than one to trend on a chart.