What's a good heart rate recovery?
Drop of 20+ bpm in first minute is good. 25+ is excellent. <12 bpm warrants medical attention.
Health Fitness
Heart Rate Recovery Calculator
Estimate how fast your heart rate declines after an intense workout.
Cardiovascular Indicator
A quicker recovery may signify better cardiovascular health.
What this calculator does
Heart rate recovery (HRR) measures how quickly your heart rate drops after exercise, indicating cardiovascular fitness. A higher drop in the first minute (>20 bpm) suggests good fitness. HRR is a validated predictor of cardiovascular health and mortality risk.
How it works
Record peak heart rate immediately post-exercise, then measure again after 1-2 minutes of rest. The difference is your HRR.
Formula
HRR = Peak HR - HR at 1 minute. Good: >20 bpm. Excellent: >25 bpm. Poor: <12 bpm.
Tips for using this calculator
- Measure consistently at same intensity
- Use 1-minute recovery as standard
- Track over time to monitor fitness gains
- Poor HRR may indicate overtraining or health issues
- Active recovery (walking) is standard protocol
Frequently asked questions
How do I improve HRR?
Regular cardio training improves cardiovascular efficiency and HRR over 6-12 weeks.
Why does HRR matter?
HRR is linked to cardiovascular health and mortality risk. Better HRR correlates with better heart health.