HRR (1 min)
35 bpm
Rating
Good
VO2 Max
43.5
2-min HRR
55 bpm
35 bpm
Good
55 bpm
43.5
1-Minute Heart Rate Recovery
35 bpm
GoodGood autonomic balance
HRR Benchmarks (bpm drop in 1 min)
Inputs
Result
A 27 bpm drop in the first minute is excellent, indicating strong cardiovascular fitness and healthy vagal tone for a 35-year-old.
Inputs
Result
A 10 bpm drop at one minute is below the 12 bpm threshold. This suggests the individual should discuss cardiovascular health with a physician.
Inputs
Result
A 38 bpm drop in one minute is typical of well-trained athletes with excellent parasympathetic nervous system response.
A healthy heart rate recovery (HRR) is a drop of at least 12 beats per minute (bpm) within the first minute after stopping exercise. Elite athletes often see drops of 25–50 bpm. An HRR below 12 bpm at one minute is considered abnormal and may indicate poor autonomic function.
| Rating | 1-Min HRR (bpm) | 2-Min HRR (bpm) |
|---|---|---|
| Excellent | 25–50+ | 50–70+ |
| Good | 18–24 | 40–50 |
| Normal | 12–17 | 30–40 |
| Below normal | < 12 | < 30 |
Exercise at a vigorous intensity until you reach at least 85% of your max heart rate. Stop exercising and stand still or walk slowly. Record your heart rate immediately at peak, then again at exactly 1 minute and 2 minutes post-exercise. Subtract the later reading from your peak.
| Step | Action | Timing |
|---|---|---|
| 1 | Exercise to 85%+ max HR | 5–15 min |
| 2 | Stop and stand still | 0 seconds |
| 3 | Record peak HR | Immediately |
| 4 | Record recovery HR | 60 seconds |
| 5 | Calculate HRR | Peak minus recovery |
Yes. Regular aerobic exercise improves vagal tone, which speeds heart rate recovery. Studies show 8–12 weeks of consistent cardio training can improve 1-minute HRR by 5–10 bpm. Both interval training and steady-state cardio are effective.
| Fitness Level | Typical 1-Min HRR | After 12 Weeks Training |
|---|---|---|
| Sedentary | 10–15 bpm | 16–22 bpm |
| Moderate | 16–22 bpm | 22–28 bpm |
| Active | 22–30 bpm | 28–35 bpm |
| Athlete | 30–50 bpm | 35–55 bpm |
Age, fitness level, hydration, temperature, medications, and autonomic nervous system health all affect HRR. Beta-blockers slow heart rate and reduce HRR values. Dehydration and heat raise baseline HR and can mask recovery. Age naturally reduces HRR by 1–2 bpm per decade after age 30.
| Factor | Effect on HRR | Magnitude |
|---|---|---|
| Age (per decade) | Decreases | 1–2 bpm |
| Regular exercise | Increases | 5–15 bpm |
| Beta-blockers | Decreases | 5–10 bpm |
| Dehydration | Decreases | 3–5 bpm |
Yes. A landmark New England Journal of Medicine study found that an HRR of less than 12 bpm at one minute was associated with a 2–4× higher risk of all-cause mortality over 6 years, independent of other risk factors like age and exercise capacity.
| HRR Category | 1-Min Drop | Relative Mortality Risk |
|---|---|---|
| Normal | ≥ 12 bpm | 1× (baseline) |
| Abnormal | < 12 bpm | 2–4× higher |
Tools for heart rate, fitness, body composition, and wellness tracking.
Last Updated: Mar 9, 2026
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