Heart Rate Recovery Calculator
How to Calculate Heart Rate Recovery (HRR)
Heart rate recovery (HRR) is a powerful physiological metric that measures how quickly your heart rate drops after you stop intense physical activity. It is a direct reflection of your cardiovascular fitness and the health of your autonomic nervous system.
To calculate your HRR, you follow a simple formula:
Example Calculation
Imagine you are running on a treadmill. At the end of your sprint, you check your pulse or smartwatch, and it reads 180 BPM (this is your Peak Heart Rate). You immediately stop and stand still. After exactly 60 seconds of rest, you check your pulse again, and it reads 155 BPM.
- Peak HR: 180
- 1-Min Recovery HR: 155
- Calculation: 180 – 155 = 25 BPM
In this example, your HRR is 25, which is generally considered a healthy sign of cardiovascular fitness.
Interpreting Your Results
A fast drop in heart rate indicates a healthy heart and an efficient parasympathetic nervous system (the "rest and digest" system). A slow drop can sometimes be an early indicator of overtraining, fatigue, or underlying cardiovascular issues.
| Recovery (1-Minute) | Interpretation |
|---|---|
| Less than 12 BPM | Poor (Increased clinical risk) |
| 13 – 18 BPM | Fair / Average |
| 19 – 25 BPM | Good / Healthy |
| Over 25 BPM | Excellent / Athletic |
Why HRR Matters for Longevity
Clinical studies have shown that a 1-minute heart rate recovery of less than 12 beats per minute is associated with a higher risk of cardiac events. Athletes often have much higher recovery rates, sometimes dropping 30 to 50 beats in a single minute. Tracking your HRR over time can help you monitor improvements in your aerobic capacity and ensure you aren't overworking your body.