Resting Heart Rate

By the Watta Team · Updated

Resting Heart Rate: Resting heart rate is the number of heart beats per minute while fully at rest, typically 60-80 bpm for adults and 40-55 bpm for well-trained endurance athletes.

What is Resting Heart Rate?

Resting heart rate (RHR) is measured first thing in the morning before getting out of bed, averaged over 3-5 days for accuracy. It is one of the best indicators of cardiovascular fitness and recovery status. Endurance training lowers RHR by increasing stroke volume — the heart pumps more blood per beat, so it needs fewer beats. Typical values: sedentary adults 70-80 bpm, active adults 60-70, recreational athletes 50-60, well-trained endurance athletes 40-55, elite athletes 35-45. RHR is also a sensitive marker of overtraining and illness — an elevation of 5-10 bpm above your baseline suggests accumulated fatigue or the onset of illness and is a signal to reduce training load.

How Watta Uses Resting Heart Rate

Watta uses resting heart rate in the Karvonen formula to calculate heart rate reserve and personalised training zones. Accurate RHR input improves the precision of the Cardiac Load component of the Effort Score.

Further Reading

Frequently Asked Questions

How do I measure resting heart rate accurately?
Measure first thing in the morning before getting out of bed, using a chest strap or wrist monitor. Average over 3-5 consecutive mornings. Avoid measuring after alcohol, caffeine, or poor sleep.
What resting heart rate should a rower have?
Recreational rowers: 55-65 bpm. Competitive club: 48-58 bpm. Elite: 38-50 bpm. Lower is generally better, indicating greater cardiac efficiency. However, individual variation is significant.
Why is my resting heart rate high this morning?
Common causes: poor sleep, alcohol consumption, dehydration, accumulated training fatigue, stress, or the onset of illness. If elevated by 5+ bpm above your baseline, consider a rest or very light recovery day.

Related Content

Heart Rate Reserve (HRR)Heart rate reserve is the difference between maximum heart rate and resting heart rate, used in the Karvonen formula to calculate personalised training zones for rowing.Maximum Heart RateMaximum heart rate (HRmax) is the highest number of beats per minute your heart can achieve during all-out exercise, used as the ceiling for calculating training zones.Karvonen FormulaThe Karvonen formula calculates personalised heart rate training zones using heart rate reserve: Target HR = Resting HR + (Intensity % × (Max HR - Resting HR)).Overtraining SyndromeOvertraining syndrome is a chronic state of accumulated fatigue from excessive training without adequate recovery, resulting in declining performance and health.Heart Rate Training ZonesHeart rate training zones divide your heart rate range into intensity bands (typically 5 zones), each targeting different energy systems and physiological adaptations for rowing training.Heart Rate Zones (Rowing)Heart rate zones in rowing are five intensity bands based on resting and max heart rate, used to target different training adaptations.HR Zone CalculatorEffort Score CalculatorHeart Rate Training for RowingFor RowersFor Competitive Rowers
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