Your recovery heart rate—how quickly your heart rate drops after exercise—is one of the best indicators of cardiovascular fitness. Whether you’re an athlete tracking performance or just starting a fitness journey, understanding this metric can help you assess your heart health, optimize workouts, and prevent overtraining.
In this guide, we’ll cover:
✔ What recovery heart rate is (and why it’s important)
✔ How to measure it accurately
✔ What’s considered a good recovery heart rate?
✔ How to improve yours for better endurance
Let’s dive in!
What Is Recovery Heart Rate?
Recovery heart rate (RHR) measures how many beats per minute (BPM) your heart rate decreases in the first minute after stopping intense exercise.
Why it matters:
- Faster drop = stronger cardiovascular system
- Slower drop = potential overtraining or poor fitness
Example:
- Heart rate during exercise: 160 BPM
- 1 minute after stopping: 120 BPM
- Recovery heart rate: 40 BPM (160 – 120 = 40)
A higher drop (like 40+ BPM) is generally better.
What Is a Good Recovery Heart Rate?
| Fitness Level | 1-Minute Recovery (BPM Drop) |
|---|---|
| Elite Athlete | 50+ BPM |
| Very Fit | 30-50 BPM |
| Average | 20-30 BPM |
| Below Average | <20 BPM |
Note:
- A drop of 12-20 BPM is considered minimally acceptable.
- Less than 12 BPM may indicate poor heart health or overtraining.
Is 37 a Good Cardio Recovery?
✅ Yes! A 37 BPM drop after 1 minute suggests strong cardiovascular fitness.
How to Measure Your Recovery Heart Rate
Step 1: Exercise to Raise Your Heart Rate
- Run, cycle, or do HIIT until your heart rate reaches 80-90% of max (use a heart rate monitor).
Step 2: Stop and Measure Immediately
- Check your pulse (via watch, chest strap, or manual count at your wrist/neck).
- Record your peak heart rate (e.g., 170 BPM).
Step 3: Measure Again After 1 Minute
- After 60 seconds, check again (e.g., 130 BPM).
- Subtract the two numbers (170 – 130 = 40 BPM recovery).
Pro Tip: Track this over weeks to see improvements!
What Is the Heart Rate Zone for Recovery?
Recovery workouts should keep your heart rate in 60-70% of your max HR.
How to calculate your recovery zone:
- Estimate max HR: 220 – your age
- Multiply by 0.6 and 0.7 for the range
Example (Age 30):
- Max HR = 190
- Recovery zone = 114-133 BPM
Best exercises for recovery days:
- Light jogging
- Swimming
- Cycling (easy pace)
How to Improve Your Recovery Heart Rate
1. Do More Cardio (Aerobic Base Training)
- Long, slow runs/cycles (60-70% max HR)
2. Add Interval Training
- HIIT workouts improve heart efficiency
3. Stay Hydrated
- Dehydration slows recovery
4. Get Enough Sleep
- Poor sleep hurts heart rate recovery
5. Reduce Stress
- High cortisol slows HR drop
People Also Ask
1. Does a lower resting heart rate mean better recovery?
✅ Yes—athletes often have low resting HR (40-60 BPM) and fast recovery.
2. Can anxiety affect heart rate recovery?
✅ Yes! Stress keeps HR elevated longer.
3. How long should full recovery take?
- Full recovery (back to resting HR) can take 2+ hours after intense exercise.
When to See a Doctor
🚩 Consult a doctor if:
- Your recovery HR is consistently <12 BPM
- You feel dizzy or fatigued after workouts
- Your resting HR is unusually high (>100 BPM)
Final Thoughts
Your recovery heart rate is a simple but powerful way to track fitness progress. By monitoring it and following smart training, you can:
✔ Boost endurance
✔ Avoid overtraining
✔ Improve overall heart health
Ready to test yours? Try it after your next workout!