Heart Rate Recovery Calculator
Your 1-minute HRR and fitness rating
AI logs your meals from a photo. Diet & workouts in one app.Get the free appyour heart rate at the end of exercise, e.g. 170
heart rate 1 minute into recovery, e.g. 140
Heart Rate Recovery Calculator
How quickly your heart rate drops after exercise is one of the simplest windows into cardiovascular fitness and autonomic health. Enter your peak heart rate and your heart rate one minute after stopping, and this calculator returns your heart rate recovery in beats per minute and the rating it falls in. Track it under the same conditions to see fitness improve as your recovery speeds up.
Heart rate recovery (HRR) is how far your pulse falls in the first minute after stopping hard exercise. A faster drop reflects stronger parasympathetic (vagal) reactivation and better cardiovascular fitness. As a rough guide, a fall of fewer than 12 bpm is considered poor and linked to higher health risk, while 25 bpm or more is excellent. Measure from a consistent intensity and recovery posture for it to be comparable over time.
Frequently Asked Questions
- What is heart rate recovery?
- Heart rate recovery (HRR) is how many beats per minute your heart rate drops in the first minute after stopping exercise. It is calculated as peak heart rate minus your heart rate one minute later, and reflects how well your autonomic nervous system responds.
- How do I measure my heart rate recovery?
- Exercise until your heart rate is elevated, note the peak value, then stop and stay still. Exactly one minute later, measure your heart rate again. Enter both numbers and the calculator subtracts them to give your one-minute HRR.
- What is a good heart rate recovery value?
- A one-minute drop of more than 18 beats is generally considered healthy, and faster recovery indicates better cardiovascular fitness. A drop of 12 beats or fewer after one minute is often flagged as a sign of poorer fitness or higher risk.