Heart Rate Recovery Calculator
Measure how many beats per minute your heart rate drops after exercise and check it against the fitness and prognostic reference thresholds.
How it works
HRR = peak heart rate − heart rate after recovery · Normal: >12 bpm at 1 min, >22 bpm at 2 min
Heart rate recovery is how quickly your pulse falls once you stop exercising, reflecting how fast the parasympathetic nervous system reasserts control. A brisk drop signals good autonomic health and fitness; a sluggish one has been tied in large studies to higher mortality risk. The classic cut-offs are a fall of more than 12 bpm one minute after peak exertion, or more than 22 bpm at two minutes.
Worked example
If your heart rate peaks at 160 bpm and is 135 bpm one minute after you stop, the recovery is 160 − 135 = 25 bpm. That is well above the 12 bpm one-minute threshold, indicating a healthy recovery.
Frequently asked questions
How do I measure heart rate recovery?
Note your heart rate at the moment you stop hard exercise, then again exactly one (or two) minutes later while cooling down at a gentle walk. The difference is your recovery. A chest strap or fitness watch makes this easy.
What does a low recovery mean?
A one-minute drop of 12 bpm or less is considered abnormal and, in research, is associated with higher cardiovascular risk. It is a screening signal, not a diagnosis — mention it to your doctor for proper evaluation.
Can I improve my heart rate recovery?
Yes. Regular aerobic and interval training typically speeds recovery over weeks to months by improving vagal (parasympathetic) tone and overall cardiovascular fitness.
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Educational estimate only — not medical advice, diagnosis or treatment. Consult a qualified clinician for health decisions.