Heart Rate Recovery Calculator

How to calculate Heart Rate Recovery?

Heart Rate Recovery (HRR) is a clinical measurement used to assess cardiovascular fitness. It reflects the dynamic balance and coordination between the sympathetic nervous system, which drives the heart rate up during exercise, and the parasympathetic nervous system, which works to return the heart to a resting state.

Formula: HRR = Peak HR - Recovery HR (at specific interval)

Using the HRR calculator: an example

If you reach a Peak HR of 180 bpm during a high-intensity workout and your 1-min HR is 155 bpm, your recovery score is 25 bpm. This score indicates how many beats per minute your heart dropped in that first crucial minute of rest.

1. Identify your peak heart rate reached during the most strenuous part of your activity.
2. Measure your heart rate exactly 1 and 2 minutes post-exercise while staying still.
3. Subtract the 1-minute and 2-minute recovery values from the peak heart rate.

Safety & Fitness Disclaimer

This calculator is provided for educational purposes only and should not be used as a substitute for professional medical advice. Individuals should always consult with a physician or healthcare provider before starting any new or intense exercise programs, particularly if they have underlying health conditions.

What is a normal recovery rate?

A normal 1-minute heart rate recovery is typically between 12 and 20 beats per minute. A drop of more than 20 beats per minute usually indicates a high level of cardiovascular fitness, while a drop of less than 12 beats may suggest slower recovery.

Why does my HRR matter?

HRR is a strong predictor of overall heart health. A fast recovery rate is linked to a lower risk of cardiovascular disease. It shows that your heart is efficient at handling stress and returning to its baseline state quickly.

How can I improve my HRR?

The best way to improve HRR is through regular aerobic exercise and high-intensity interval training (HIIT). These activities train your autonomic nervous system to switch more efficiently between the sympathetic and parasympathetic states.