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Resting Heart Rate Fitness Calculator

Work out resting heart rate fitness instantly with clear inputs, formula shown and shareable results.

About Resting Heart Rate Fitness Calculator

A low resting heart rate usually reflects a strong, efficient heart pumping more blood per beat. Heart rate reserve - maximum minus resting - is the working range available for exercise, and it widens as fitness improves. The Uth-Sorensen estimate VO2max = 15.3 x MHR/RHR turns the ratio into a rough aerobic capacity figure.

Formulas

Heart rate reserve

HRR = MHR - RHR

Uth-Sorensen VO2 max

VO2max = 15.3 x MHR / RHR

Worked example

With the default values below, Resting Heart Rate Fitness Calculator returns Heart Rate Reserve of 126. Change any input above and every figure here is recalculated in your browser.

Inputs used

Resting heart rateaccepts 25–140 bpm
58 bpm
Ageaccepts 5–100 years
35 years

Results

Heart Rate Reserve
126 bpm
Fitness Interpretation
Excellent
Rough VO2 Max Estimate
48.4 ml/(kg min)
Estimated Maximum Heart Rate
184 bpm

Step by step

  1. 1Values used
  2. 2Heart rate reserve
  3. 3Uth-Sorensen VO2 max
  4. 4Heart Rate Reserve= 126 bpm
  5. 5Fitness Interpretation= Excellent
  6. 6Rough VO2 Max Estimate= 48.4 ml/(kg min)
  7. 7Estimated Maximum Heart Rate= 184 bpm

Assumptions and limits

  • The result is derived only from the 2 inputs listed above. Anything not among them is not part of the calculation.
  • In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
  • Figures are rounded for display to 1 decimal place, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
  • This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
  • This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.

Frequently Asked Questions

When should I measure resting heart rate?

First thing in the morning, still lying down, before caffeine. Readings taken during the day are typically 5-15 bpm higher.

What does a sudden rise mean?

Often incomplete recovery, illness, dehydration or poor sleep. A rise of 5-10 bpm above your norm is a common signal to ease off.

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