Resting HR: capturing it consistently

What the Hub captures

The WellnessLog model has resting_hr (positive integer, bpm). Log it daily if you can. It is optional; logging once a week is still useful, daily is best.

How to measure RHR consistently

The number depends heavily on protocol. To produce a comparable trend:

• Same time of day: ideally first thing after waking, before getting out of bed, after a normal night of sleep.
• Same posture: lying down (sitting RHR is typically 5 to 10 bpm higher).
• Same window: 2 to 5 minutes of quiet measurement.
• Same device: chest strap is the gold standard. A fitness tracker with optical HR is acceptable if the protocol is consistent.

Take a single number (the lowest sustained reading) or an average across the window. Stick with one method.

What your baseline looks like

• Trained endurance athletes: typically 40 to 55 bpm.
• General population: 60 to 80 bpm.
• Highly trained: 35 to 45 bpm.

Your own baseline matters more than any range. Watch for deviations from your trend, not a target number.

What the trend tells you

The most useful signal is the 14-day rolling baseline and the day-over-day deviation:

• +5 bpm or more above 14-day baseline for 2 to 3 days: a meaningful signal. Often comes before illness symptoms or signals incomplete recovery from a hard block.
• Same RHR but rising perceived effort: training stress building. RHR can lag the perception by days.
• Drop in RHR week-over-week: fitness ramp working (typical in base block).

What the Hub does NOT flag

The concerning flag list (see Concerning flags explained) does not include RHR directly. The HRV-baseline trigger fires for HRV drops, not RHR rises. RHR trend interpretation is manual.

If RHR is rising and HRV is dropping in the same window, that combination is a strong signal. Tell your coach.

What can break the trend

• Coffee or stimulants right before measuring.
• Recent alarm waking you abruptly.
• Dehydration elevates RHR by 5 to 10 bpm.
• Recent heavy meal.
• Cold or hot room (extreme thermal load shifts RHR).
• Bad pulse-detection by an optical sensor.

Note these in the log notes if relevant; the coach can discount the entry.

Where it shows up

• In the wellness trend on the coach dashboard.
• In the athlete's wellness history.
• The Hub does not currently render a dedicated RHR chart; the value sits with the other wellness fields per day.

See also: Logging daily wellness, HRV: where it fits, Athlete wellness trend.