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About this tool
Log morning resting heart rate and see rolling averages, baseline deviation and a weekly trend line.
This tracker turns a log of morning resting heart rate readings into a 7-day rolling average, a 28-day personal baseline, and the deviation between the two — the three numbers that actually reveal a trend, rather than a single noisy morning figure. It also fits a least-squares trend line to show whether your pulse is drifting up or down in beats per minute per week. A sustained rise of about 5 bpm above your own baseline is the point most recovery guidance treats as a signal to ease off.
Open Resting Heart Rate Trend Tracker on AltFTool — it loads instantly in your browser.
Add your input to the workspace.
Adjust the options until the result looks right.
Copy or download the output and put it to work.
A 28-day personal baseline means the tool compares today against you, not against a population average.
A least-squares slope quantifies the drift instead of leaving you to eyeball a jagged chart.
Readings are stored in your browser's local storage — nothing is uploaded or shared.
The American Heart Association puts the normal adult range at 60 to 100 beats per minute. Well-trained endurance athletes often sit between 40 and 60 bpm, which is normal for them. Your own baseline matters more than the population range — a jump from 48 to 58 bpm is meaningful even though both numbers look fine on paper.
Typically 2 to 4 bpm around your baseline. Alcohol, a late meal, heat, dehydration, poor sleep and hard training the previous day each push it up, often by 5 to 10 bpm. That is why a rolling average is the number to watch rather than any single morning.
A rise of roughly 5 bpm or more above your rolling baseline, sustained for two or three mornings, usually means incomplete recovery or an oncoming infection. One elevated morning after a hard session or a late night is normal and rarely worth changing plans over.
Take it immediately on waking, still lying down, before caffeine, standing or checking your phone. Either count the pulse at your wrist or neck for 30 seconds and double it, or use the automatic overnight figure from a wearable. Use the same method every day, since wrist and chest-strap readings are not directly comparable. This tool is informational — a persistently high or irregular pulse should be reviewed by a doctor.