A fit heart slows down quickly once you stop exercising. A drop of 12 bpm or less in the first minute is linked with higher cardiovascular risk; above 20 bpm is very good.
How to use the Heart Rate Recovery Calculator
- Peak heart rate at the end of exercise (bpm)
- Heart rate 1 minute later (bpm)
- Heart rate 2 minutes later (0 = skip)
Results update as you type, every field has its own unit menu, and everything is calculated in your browser.
How it works
Enter your heart rate at the end of exercise and one minute later (and optionally two minutes later).
Inputs explained
| Field | What to enter |
|---|---|
| Peak heart rate at the end of exercise (bpm) | A number |
| Heart rate 1 minute later (bpm) | A number |
| Heart rate 2 minutes later (0 = skip) | A number |
Example values
How the main result changes when Peak heart rate at the end of exercise changes and everything else stays at the example values above:
| Peak heart rate at the end of exercise (bpm) | Heart rate recovery (1 min) (bpm) |
|---|---|
| 82.5 | -58 |
| 123.75 | -16 |
| 165 | 25 |
| 206.25 | 66 |
Formula
HRR₁ = peak HR − HR after 1 minute · HRR₂ = peak HR − HR after 2 minutes
Worked example
Inputs — Peak heart rate at the end of exercise (bpm): 165; Heart rate 1 minute later (bpm): 140; Heart rate 2 minutes later (0 = skip): 0.
Results — Heart rate recovery (1 min) = 25 bpm; Heart rate recovery (2 min) = 0 bpm; Rating = Good.
Key terms
- Heart rate recovery
- Drop in heart rate after exercise.
Frequently asked questions
What is a normal heart rate recovery?
12–23 bpm in the first minute for most adults.
Is heart rate recovery a fitness marker?
Yes – it improves with aerobic training.
Should I keep moving during recovery?
Results differ with active and passive recovery; be consistent.
When should I worry?
A first-minute drop of 12 bpm or less after a proper effort.