Heart Rate Recovery Calculator

Hamza Gujjar Reviewed by Hamza Gujjar, Algorithm Architect & Software Developer Last updated: July 27, 2026

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What your heart rate does right after you stop matters

How quickly heart rate drops in the first minute after stopping intense exercise is a recognized marker of cardiovascular fitness and autonomic nervous system function - a faster drop generally reflects better cardiovascular conditioning.

Worked example

For a peak heart rate of 170 bpm, dropping to 140 bpm one minute after stopping:

HRR = 170 - 140 = 30.0 bpm drop (Excellent cardiovascular fitness indicator)

1-Minute HRRGeneral Assessment
25+ bpmExcellent
18-24 bpmGood
12-17 bpmAverage
Below 12 bpmBelow average

Research has associated a recovery below 12 bpm in the first minute with elevated cardiovascular risk, though a single measurement is not a diagnostic tool on its own - discuss any concerning or persistent findings with a healthcare provider.