Heart Rate Recovery Test

Heart Rate Recovery (HRR) — how quickly your heart rate drops after exercise — is one of the best indicators of cardiovascular fitness and overall health. Record your peak exercise heart rate and your heart rate 1 and 2 minutes after stopping to get your HRR score and fitness assessment.

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Peak Exercise Heart Rate (bpm)

Heart Rate After 1 Minute (bpm)

Heart Rate After 2 Minutes (bpm) - optional

Age

Exercise Type Performed

Heart Rate Monitoring

Chest strap heart rate monitors, fitness watches, and cardio training programs.

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Frequently Asked Questions

What is a good heart rate recovery?

After 1 minute: a drop of 20+ bpm is good, 30+ bpm is excellent, and less than 12 bpm is abnormal and may indicate poor cardiovascular fitness. After 2 minutes: a drop of 40+ bpm is good, 50+ bpm is excellent.

Why does heart rate recovery matter?

Research shows that slow heart rate recovery is an independent predictor of cardiovascular mortality. A 2020 meta-analysis found that abnormal HRR (< 12 bpm drop in 1 minute) is associated with a significantly higher risk of death from heart disease.

How do I test my heart rate recovery?

Exercise at moderate-to-vigorous intensity (70-85% max HR) for at least 5-10 minutes. Immediately stop and remain standing (don't sit or lie down). Record your heart rate at peak, then again at 1 minute and 2 minutes after stopping.

How can I improve heart rate recovery?

Regular aerobic exercise is the most effective way to improve HRR. Consistent cardio training (150+ minutes/week) strengthens the parasympathetic nervous system, which controls heart rate deceleration. Improvements can be seen within 4-8 weeks of training.

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