Last updated: 3 October 2026
Reviewed by Jordan Morley, FA Level 2 Football Coach
Resting heart rate (RHR) is the number of heartbeats per minute at complete rest, best measured first thing in the morning before rising. A lower RHR generally indicates better cardiovascular fitness — trained endurance athletes often have RHRs of 40-50 bpm, versus 60-80 for the general population. A sustained elevation in your normal RHR (5-10+ bpm above baseline) can be an early warning of overtraining, illness or inadequate recovery, making daily RHR tracking a simple, useful monitoring tool.
- Heartbeats per minute at rest
- Lower generally = better fitness
- Endurance athletes often 40-50 bpm
- Elevated RHR warns of overtraining or illness
In practice
A lower resting heart rate generally reflects a more efficient cardiovascular system — well-trained endurance athletes often have resting heart rates in the 40-60 bpm range, well below the general population average of 60-100 bpm, because a conditioned heart pumps more blood per beat (higher stroke volume), needing fewer beats per minute to meet the body's resting oxygen demand.
FAQ
What's considered a normal resting heart rate?
60-100 beats per minute is the general population normal range, though well-trained endurance athletes often have notably lower resting heart rates, sometimes in the 40s or 50s, reflecting superior cardiovascular efficiency.
Does resting heart rate change with training?
Yes — resting heart rate commonly decreases over months of consistent endurance training as the heart becomes more efficient (higher stroke volume), needing fewer beats to meet the same resting oxygen demand.