If you’re a runner who makes use of heart rate zones in training, you probably spend a lot of time thinking about your max HR and average BPM during exercise. If resting heart rate (RHR) is an afterthought, then you may want to think twice, because it can help dictate your training and indicate overall fitness. First, let’s answer: “What Is a Good Resting Heart Rate?” One important takeaway from this article is that you don’t want to obsess over comparisons to others’ RHR. Because of different body sizes, ages, and other factors, everyone will be starting from a different baseline. The absolute number isn’t a direct indicator of health, but eyeing your own long- and short-term trends helps paint the picture of your cardiovascular fitness. That being said, the normal range is typically between 60-90 BPM, and below 60 generally suggests a person is quite fit. If your RHR is higher than normal, it could indicate things like increased stress levels, impending sickness, or disrupted sleep. Beyond general wellness cues, there’s an even more direct application to your training: “Heart Rate Reserve: What It Is and How to Use It.” Like max HR-based training, HRR-based training breaks up your heart rate into different zones, helping you dial in the right kind of intensity every day. HRR training also makes use of your max HR (found via a test or estimated with formulas like 220 BPM minus your age). However, it also tracks your RHR, and then uses the difference between these two points to map out your zones. Proponents of this method say it offers greater personalization in determining your intensity levels, and you can use a calculator like: “Heart Rate Zone Calculator (BEST & Accurate)” to try it for yourself.

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