Lower Resting Heart Rate
Resting heart rate is a useful personal trend, not a competition for the lowest number. More active people often have lower values, but stress, illness, medication and recovery also matter. This playbook combines standardized measurement, moderate aerobic volume, a small dose of intervals and rules for responding when the trend rises unexpectedly.
Start here
Do not try to do everything at once. Start with these 3 foundational protocols.
Protocols in this playbook
Tap a protocol to see the full guide and details.
How I use this playbook
Use your own stable baseline. A value that is normal for one person may be unusual for another, and a lower number is not automatically better when symptoms are present.
Notes and safety: Repeated resting values above 100 bpm, a very low rate with symptoms, palpitations, fainting, chest pain, marked breathlessness or a persistent unexplained change require medical assessment. Medication can alter heart rate.