Cardiorespiratory &Fitness
Resting heart rate (RHR) is the number of times your heart beats per minute when you are completely at rest, typically measured first thing in the morning before getting out of bed. This simple metric reflects your cardiovascular fitness, autonomic nervous system function, and overall metabolic efficiency. A lower resting heart rate generally indicates a stronger, more efficient heart that can pump more blood with each contraction, requiring fewer beats to maintain circulation.
Your resting heart rate is controlled primarily by the autonomic nervous system, specifically the balance between sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) activity. Well-trained athletes often have resting heart rates in the 40-60 bpm range due to increased vagal (parasympathetic) tone and cardiac efficiency. Conversely, elevated RHR can indicate poor cardiovascular fitness, chronic stress, inadequate recovery, overtraining, illness, or underlying medical conditions.
Research consistently demonstrates that resting heart rate is an independent predictor of cardiovascular disease and all-cause mortality. Each 10 bpm increase in resting heart rate is associated with approximately 20% higher mortality risk. While genetics plays a role, RHR is highly modifiable through aerobic exercise, stress management, adequate sleep, and lifestyle optimization. Tracking RHR trends over time provides valuable feedback on training status, recovery, and overall health trajectory.
Bottom line: TSH and Free T4 alone miss people with conversion problems. Free T3 is the only way to know if you have enough active thyroid hormone at the tissue level.
| Range Type | Level | Clinical Significance |
|---|---|---|
| Reflects cardiovascular fitness and cardiac efficiency | Sensitive marker of recovery, stress, and overtraining | Easy to measure and track with wearables or manually |
| Optimal Resting Heart Rate Ranges | Average adult:60-80 bpm | Athletic/Optimal:40-60 bpm |
| Clinical Concern:>80-85 bpm (elevated cardiovascular risk);<40 bpm if symptomatic | Elite endurance athletes:30-50 bpm. Good fitness:50-70 bpm. Average sedentary:70-85 bpm. Above 85 bpm indicates poor fitness or potential medical issues. Very low RHR (<40 bpm) is typically benign in athletes but may indicate bradycardia requiring evaluation if symptomatic. RHR naturally increases with age but remains modifiable through training. | Regular Aerobic Exercise |
| Engage in consistent aerobic training 4-5 times weekly to strengthen heart muscle and increase stroke volume. Activities like running, cycling, swimming lower RHR by 5-25 bpm over 2-3 months. Combination of moderate continuous training and high-intensity intervals most effective. | Optimize Sleep Quality and Duration | Prioritize 7-9 hours of quality sleep nightly. Poor sleep increases sympathetic activity and raises RHR by 5-10 bpm. Maintain consistent sleep schedule, cool dark bedroom, and good sleep hygiene. Track sleep with wearables to optimize recovery. |
Standard lab range:Athletic:40-60 bpm, Good fitness:60-70 bpm, Average:70-80 bpm, Above average:>80 bpm
Practice daily stress-reduction techniques:meditation, deep breathing, yoga, progressive muscle relaxation. Chronic stress elevates sympathetic tone and RHR. Even 10-20 minutes daily of relaxation practices can lower RHR by 2-8 bpm over weeks.
Limit or eliminate caffeine, especially afternoon/evening consumption. Avoid excess alcohol which increases nighttime heart rate and disrupts recovery. Nicotine significantly elevates RHR—smoking cessation typically lowers RHR by 5-15 bpm within months.
Stay well-hydrated;dehydration increases RHR. Achieve and maintain healthy body weight—every 10 pounds of excess weight increases cardiac workload and RHR. Weight loss in overweight individuals typically reduces RHR by 1-2 bpm per 5-10 pounds lost.
Very low RHR (<40 bpm) in non-athletes:dizziness, fainting, fatigue, shortness of breath (may indicate bradycardia requiring evaluation). Low RHR in athletes is normal and beneficial.
High cardiovascular fitness, regular aerobic training, athletic conditioning, increased vagal tone, hypothyroidism, certain medications (beta-blockers), heart block (if symptomatic)
Note: Resting Heart Rate and Mortality Risk
Note: Zhang et al., "Resting Heart Rate and All-Cause and Cardiovascular Mortality,"CMAJ, 2016
Research demonstrating that elevated resting heart rate (>80 bpm) independently predicts coronary heart disease, heart failure, and sudden cardiac death. RHR provides additive prognostic information beyond traditional risk scores.
Source:Fox et al., "Resting Heart Rate in Cardiovascular Disease,"Journal of the American College of Cardiology, 2007
Studies showing that changes in resting heart rate serve as sensitive marker of training adaptation, recovery status, and overtraining. Persistent RHR elevation of 5+ bpm indicates inadequate recovery or impending illness.
Source:Achten &Jeukendrup, "Heart Rate Monitoring in Sports Medicine,"Sports Medicine, 2003
Longitudinal analysis revealing that individuals maintaining lower resting heart rates through midlife experience reduced cardiovascular events and greater longevity. Lifestyle interventions lowering RHR provide measurable health benefits.
Source:Saxena et al., "Value of Resting Heart Rate in Preventive Cardiology,"American Journal of Cardiology, 2013
None
Source:None
| Provider | Includes Test | Annual Cost | Total Biomarkers |
|---|---|---|---|
 Superpower | — | $199 | 100+ |
 WHOOP Advanced Labs | ✓ | $349 | 65 |
 Labcorp OnDemand | — | $398 | 30+ |
| — | $486 | 40+ | |
| — | $468 | 83 | |
| — | $798 | 100+ | |
 InsideTracker | — | $680 | 48 |
 Function Health | — | $499 | 100+ |
| — | $900 | 70+ | |
| — | $1150 | 110 | |
| — | $Varies | 75+ |
This information is for educational purposes only and is not medical advice. Always consult with a qualified healthcare provider about your specific health needs and before making decisions about blood testing.
