Resting Heart Rate: A Window Into Your Cardiovascular Health

The Free Biomarker on Your Wrist

Resting heart rate reflects the efficiency of your cardiovascular system. A strong heart pumps more blood per beat, requiring fewer beats at rest.

The Mortality Data

Mendelian randomisation studies demonstrate a causal link between RHR and longevity. Chronically elevated RHR above 80 bpm carries 55% greater risk of cardiovascular death and 79% greater risk of all-cause mortality.

What the Numbers Mean

• 40-50 bpm: Elite fitness
• 50-60 bpm: Well-conditioned, lowest mortality risk
• 60-70 bpm: Average, room for improvement
• 70-80 bpm: Measurably increased cardiovascular risk
• 80-90 bpm: Significantly increased mortality risk

• 90 bpm: Requires medical evaluation

What Drives RHR

Autonomic nervous system balance (vagal tone), cardiovascular fitness, inflammation and metabolic status, hydration and temperature, and thyroid function.

How to Lower RHR

Zone 2 aerobic training (150-180 min/week — expect 5-10 bpm drop in 8-12 weeks), HIIT (1-2 sessions/week), sleep optimisation (7-8 hours), stress management, weight management, and alcohol/caffeine reduction.

Tracking

Morning RHR measured by a wearable during the last 30 minutes of sleep is the most reliable value. Track trends, not single readings.

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At Genoryx, resting heart rate is one of many cardiovascular fitness markers we track. Book a consultation and get a complete picture of your cardiovascular health.