Heart Rate Recovery (HRR) Calculator
The highest heart rate reached at the very end of your workout.
Take your pulse exactly 60 seconds after stopping.
Take your pulse exactly 120 seconds after stopping.
function calculateHRR() {
var peak = parseFloat(document.getElementById(‘peakHR’).value);
var hr1 = parseFloat(document.getElementById(‘recovery1’).value);
var hr2 = parseFloat(document.getElementById(‘recovery2’).value);
var resultDiv = document.getElementById(‘hrr-result’);
if (isNaN(peak) || isNaN(hr1) || peak <= 0 || hr1 <= 0) {
resultDiv.style.display = 'block';
resultDiv.style.borderLeft = '5px solid #ff9800';
resultDiv.innerHTML = 'Please enter valid Heart Rate values. Your peak heart rate must be higher than your recovery heart rate.’;
return;
}
var recoveryOneMin = peak – hr1;
var recoveryTwoMin = !isNaN(hr2) ? peak – hr2 : null;
var status1 = “”;
var color1 = “”;
if (recoveryOneMin 12 && recoveryOneMin <= 20) {
status1 = "Average";
color1 = "#fbc02d";
} else {
status1 = "Excellent / Good";
color1 = "#388e3c";
}
var html = '
Your Results:
‘;
html += ‘1-Minute Recovery Drop: ‘ + recoveryOneMin + ‘ bpm‘;
html += ‘Assessment: ‘ + status1 + ‘‘;
if (recoveryTwoMin !== null) {
var status2 = recoveryTwoMin > 22 ? “Normal/Healthy” : “Below Average”;
var color2 = recoveryTwoMin > 22 ? “#388e3c” : “#d32f2f”;
html += ‘
‘;
html += ‘2-Minute Recovery Drop: ‘ + recoveryTwoMin + ‘ bpm‘;
html += ‘Assessment: ‘ + status2 + ”;
}
html += ‘Note: A 1-minute drop of 12 bpm or less is often associated with a higher risk of cardiac issues. Consult a physician if you consistently see low recovery numbers.‘;
resultDiv.innerHTML = html;
resultDiv.style.display = ‘block’;
resultDiv.style.borderLeft = ‘5px solid ‘ + color1;
}
Understanding Heart Rate Recovery (HRR)
Heart Rate Recovery (HRR) is a measurement of how quickly your heart rate returns to its baseline after intense physical activity. It is one of the most powerful indicators of cardiovascular fitness and autonomic nervous system health. When you stop exercising, your parasympathetic nervous system (the “rest and digest” system) kicks in to slow down the heart, while the sympathetic nervous system (the “fight or flight” system) withdraws.
Why is HRR Important?
Medical studies have shown that a slow recovery rate is a significant predictor of mortality and cardiovascular disease. A fit heart is like a high-performance engine; it can rev up quickly to meet demand and cool down just as fast once the demand ceases. Conversely, a heart that stays elevated for a long time after exercise may indicate overtraining, poor aerobic conditioning, or underlying health issues.
Typical Benchmark Ranges
- 1-Minute Recovery: A drop of more than 12 beats per minute (bpm) is considered the standard healthy threshold. Athletes often see drops of 20 to 30 bpm in the first minute.
- 2-Minute Recovery: A drop of more than 22 bpm is generally considered a sign of good cardiovascular health.
How to Use This Calculator: A Realistic Example
Suppose you perform a vigorous run. At the moment you stop, you check your smartwatch and see your heart rate is 175 bpm (Peak HR). You stand still or walk slowly for 60 seconds, then check again and see 150 bpm. Your 1-minute HRR is 25 bpm (175 – 150), which falls into the Excellent category.
Factors That Affect Your Recovery
Keep in mind that HRR can vary daily based on several factors:
- Hydration: Dehydration causes blood volume to drop, making the heart work harder and recover slower.
- Caffeine & Stimulants: These can keep the heart rate elevated longer than usual.
- Sleep & Fatigue: Lack of recovery between workouts can lead to a “sluggish” heart rate response.
- Temperature: Exercising in extreme heat makes it harder for the body to cool down and recover.
Disclaimer: This calculator is for educational purposes only and does not provide medical diagnosis. If your 1-minute recovery is consistently below 12 bpm, or if you experience chest pain or dizziness, please consult a healthcare professional.