Resting Heart Rate to Cardiovascular Age Calculator
Enter your resting heart rate and health data to calculate your heart's biological age compared to chronological age.
Measure after waking, before getting up. Best: 7-day average.
Leave blank if unknown. Improves accuracy.
What is cardiovascular age vs chronological age?
Cardiovascular age estimates heart health based on resting heart rate (RHR), fitness, and risk factors. Chronological age is calendar years. A 40-year-old with RHR of 55 and good fitness may have cardiovascular age of 30 (younger heart). Someone with RHR 85 and 3 risk factors might have CV age of 55. Lower CV age = lower mortality risk.
What is a healthy resting heart rate?
Normal: 60-100 bpm. Athletes: 40-60 bpm. Excellent: 50-60 bpm. Good: 60-70 bpm. Fair: 70-80 bpm. Poor: 80+ bpm. Elite endurance athletes: 35-45 bpm. RHR increases ~1 bpm/year after age 25. Each 10 bpm lower RHR = 15-20% lower mortality risk. Track RHR with fitness tracker over 7 days for accuracy.
How much does exercise lower cardiovascular age?
Consistent aerobic training lowers CV age by 5-15 years over 6-12 months. HIIT: 10-15 years in 6 months. Zone 2 training: 5-10 years in 12 months. Strength training: 3-5 years. Combined approach: 10-20 years. Quit smoking: -5 to -10 years. Each 10 bpm RHR reduction = ~5-7 years younger CV age.
Can medications affect resting heart rate?
Yes. Beta-blockers lower RHR 10-20 bpm (making CV age appear younger). Thyroid meds (for hyperthyroidism) lower RHR. Calcium channel blockers lower RHR slightly. Decongestants (pseudoephedrine) raise RHR 5-10 bpm. Caffeine raises RHR 5-15 bpm for 3-4 hours. If on beta-blockers, consider "exercise heart rate" instead for more accurate assessment.