Heart Rate Recovery
A Simple Measure of Cardiovascular Fitness
Heart rate recovery is the number of beats your heart rate drops during the first 60 seconds after exercise. In general, the faster your heart rate comes down, the better your recovery.
For the most useful comparison, measure it the same way each time. Use the same type of exercise, a similar finishing effort, and the same easy movement during the 60-second recovery period.
Your result can vary from day to day. Exercise intensity, fitness level, age, medications, hydration, heat, sleep, and stress can all affect the number. Look at your pattern over time rather than one isolated result.
How to Calculate Your Heart Rate Recovery
1. Record your heart rate as soon as you finish the exercise interval.
2. Continue walking or pedaling very easily for 60 seconds.
3. Record your heart rate again at exactly 60 seconds.
4. Subtract your 60-second heart rate from your finishing heart rate.
Example: Finishing heart rate 142 − heart rate after 60 seconds 112 = a 30 bpm recovery
Heart Rate Recovery Ranges
For the most useful comparison, measure it the same way each time. Use the same type of exercise, a similar finishing effort, and the same easy movement during the 60-second recovery period.
Your result can vary from day to day. Exercise intensity, fitness level, age, medications, hydration, heat, sleep, and stress can all affect the number. Look at your pattern over time rather than one isolated result.
SOURCES AND FURTHER READING
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