Enter your peak exercise heart rate and your heart rate after 60 seconds of rest to calculate your Heart Rate Recovery (HRR). Optionally add your age to see your estimated max heart rate for reference. You'll get your HRR score, a fitness rating, and a breakdown of what your result means for cardiovascular health.
Heart Rate Recovery (1 min)
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Fitness Rating
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Estimated Max Heart Rate
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Heart Rate Reserve
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% of Peak HR Recovered
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Heart rate recovery (HRR) is the reduction in your heart rate during the first minute after peak exercise. It reflects how efficiently your cardiovascular and autonomic nervous systems return your heart to a resting state. A faster drop indicates better cardiovascular fitness and parasympathetic nervous system function.
The formula is simple: HRR = Peak Exercise Heart Rate − Heart Rate After 1 Minute of Rest. For example, if your heart rate was 175 bpm at peak effort and dropped to 150 bpm after one minute of rest, your HRR is 25 bpm. The larger the drop, the better your recovery.
A drop of 12 bpm or more in the first minute is generally considered normal. An HRR of 20–30 bpm suggests good cardiovascular fitness, while elite athletes often see drops of 30–50 bpm. An HRR below 12 bpm may indicate poor cardiovascular fitness or an increased risk of cardiac events and is worth discussing with a doctor.
HRR is considered a strong predictor of cardiovascular health and all-cause mortality. Research has shown that people with poor heart rate recovery (less than 12 bpm drop in 1 minute) have a significantly higher risk of cardiovascular disease. Regular monitoring can help track improvements in fitness over time.
Use a chest strap heart rate monitor for the most accurate reading, especially at peak exertion. Wrist-based monitors (smartwatches and fitness trackers) are convenient but may lag slightly during intense effort. Stop exercising completely, note your heart rate immediately, then check it again exactly 60 seconds later.
For most adults, a 1-minute HRR of 12–20 bpm is considered average, 20–30 bpm is good, and above 30 bpm is excellent. Values below 12 bpm are considered poor and may warrant further evaluation. These benchmarks can vary slightly based on age, fitness level, and the intensity of exercise performed.
Consistent aerobic exercise is the most effective way to improve HRR. Activities like running, cycling, swimming, or brisk walking performed regularly strengthen the heart and improve autonomic nervous system balance. Adequate sleep, stress management, and avoiding smoking also contribute to better cardiovascular recovery.
Heart rate reserve (HRRe) is the difference between your maximum heart rate and your resting heart rate. It represents the total capacity your heart has to increase its rate during exercise. Heart rate recovery, by contrast, measures how quickly your heart rate drops after exercise. Both are useful indicators of cardiovascular fitness but measure different aspects.