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đŸ’Ș Heart Rate Recovery Calculator

Enter your peak heart rate and post-exercise values to evaluate recovery speed and autonomic fitness.

Heart rate at exercise cessation.

Primary recovery metric.

1-Minute Drop

30 bpm

Excellent Recovery

Peak % of Predicted Max

97.6%

Predicted max (Mann) 185 bpm

Additional Recoveries

45 bpm @ 2 min ‱ 70 bpm @ 5 min

Excellent Recovery: Highly conditioned autonomic response. Track the 1-minute drop over time; improved values indicate better parasympathetic tone and aerobic fitness.

How to Use This Calculator

1

Perform steady exercise

Raise heart rate above 85% max via running, cycling, or erg rowing.

2

Record peak HR

Note heart rate immediately after stopping or during final workload.

3

Measure at 1 minute

Stay still or walk slowly and read heart rate after 60 seconds.

4

Optional 2 & 5 minute readings

Provide additional recovery metrics for deeper insight.

Formula

HRR₁ = Peak HR − HR at 1 minute

HRR₂ = Peak HR − HR at 2 minutes

Predicted Max HR (Mann) = 209 − 0.7 × Age

Heart rate recovery (HRR) is the decrease in heart rate immediately after exercise. A drop of ≄ 12 bpm after one minute is considered normal; ≄ 20 bpm is desirable. Slower recovery may indicate detraining or autonomic imbalance.

Example

Peak 185 bpm, 1-minute 156 bpm → HRR₁ = 29 bpm (excellent). 2-minute 138 bpm → HRR₂ = 47 bpm. Age 32 → Predicted max 186 bpm; peak reached 99.5% of estimated max.

Variables

  • Peak HR: Maximum heart rate during exercise
  • HR₁/HR₂: Heart rate at 1 and 2 minutes post-exercise
  • HRR: Recovery drop in beats per minute

Interpreting Heart Rate Recovery

Fast heart rate recovery reflects strong parasympathetic (vagal) reactivation and cardiovascular conditioning. It’s a powerful predictor of endurance performance and long-term health.

Improve Recovery

  • Incorporate aerobic base training (Zone 2) several times per week.
  • Use cooldowns and active recovery to facilitate faster heart rate decline.
  • Prioritize sleep, hydration, and stress management to optimize autonomic balance.

When to Seek Advice

  • HRR below 6 bpm repeatedly despite regular training.
  • Unexpected decline in recovery speed accompanied by fatigue or illness.
  • Existing cardiovascular conditions—consult your physician for tailored testing.

Frequently Asked Questions

Does a higher peak HR change scoring?

No. The drop (difference) matters most. However, ensure you reached at least 85% of predicted max for a valid test.

Should I sit or walk during recovery?

Use a consistent protocol. Active recovery (slow walk) may slightly slow drop compared to complete rest.

Can medications affect HRR?

Yes. Beta-blockers and other cardiac medications blunt heart rate response; interpret results with medical guidance.

How often should I test?

Monthly testing offers useful trend data. Perform under similar conditions for consistency.

Is HRV the same as HRR?

No. Heart rate variability tracks beat-to-beat changes at rest; HRR measures drop after exercise. Both reflect autonomic function.