Heart Rate Recovery Calculator: 1- and 2-Minute Recovery
Enter your heart rate at the end of exercise and again after 1 (and 2) minutes to see how quickly your heart recovers.
- Nothing you type is stored
- Free
- No signup
Drop in the first minute
25bpm
Usual range- First-minute drop (% of peak)
- 16%
An estimate for general information, not medical advice.
Low: 12 bpm or less after 1 minute, 22 bpm or less after 2 minutes (walking cool-down).
How to use
- Note your heart rate right at the end of a hard effort.
- Keep walking slowly and note it again after exactly 1 minute (and 2 minutes if you can).
- Enter the numbers and read your recovery.
Good to know
Heart rate recovery (HRR) = peak heart rate − heart rate after stopping. A drop of 12 bpm or less in the first minute (with a walking cool-down) was linked with higher risk in a large study (Cole et al., NEJM 1999). After 2 minutes, a drop of 22 bpm or less is considered low (Shetler et al., 2001).
Fitter people usually recover faster, often 20–30 bpm or more in the first minute. Recovery tends to improve within weeks of regular aerobic training, so it is a useful way to track progress.
Results depend on how hard you worked, heat, hydration, caffeine and medicines such as beta-blockers. These cut-offs come from treadmill tests in clinics, so treat a home result as a rough guide. If recovery is repeatedly low or you have symptoms during exercise, see a doctor.
Questions
What is a good heart rate recovery?
A drop of more than 12 bpm in the first minute is considered normal; fit people often drop 20–30 bpm or more.
How do I measure it?
Use a chest strap or watch, or count your pulse for 15 seconds and multiply by 4, at the end of exercise and exactly 1 minute later.
Should I stand still or walk?
The 12 bpm cut-off was set with a slow walking cool-down. Lying down or sitting gives faster drops.
Can I improve my recovery?
Yes. Regular aerobic exercise, good sleep and staying hydrated usually improve it over a few weeks.
Is my data saved?
No. Everything is calculated on your device.