Heart Rate Recovery (HRR) Calculator

Your details

Passive recovery (lying or sitting) produces higher HRR values than active recovery. Match this to how you actually rested.
Your heart rate recorded immediately at the end of intense exercise.
bpm
Your heart rate exactly 1 minute after you stopped exercising.
bpm
Leave at 0 or blank to skip the 2-minute analysis. Enter a reading for the biological-age interpretation.
bpm
Used to contextualise your score against age-based expectations.
years
When on, the calculator also computes 220 minus your age as a reference max and shows what fraction of max you reached.
1-min heart rate recoveryGood
30bpm

Peak HR minus HR after 1 minute of rest

HRR1 fitness ratingGood
2-min heart rate recovery50bpm
2-min biological-age ratingMatches calendar age
1-min HR drop (%)0.2%
30 bpm
Poor<12Below normal12-18Fair18-30Good30-50Excellent50+

Your 1-minute heart rate recovery is 30 bpm - Good.

  • Your HRR1 of 30 bpm is above the 18 bpm abnormal cut-off for passive recovery, indicating normal autonomic reactivation.
  • Your heart rate dropped 17.1% of your peak (175 bpm) within the first minute.
  • 2-minute recovery: 50 bpm drop - Matches calendar age.
  • Regular aerobic training - particularly zone-2 cardio - is the most evidence-backed way to improve HRR over weeks and months.

Next stepTrack your HRR over multiple sessions to see if it improves with training. Consistency matters more than any single reading.

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