Calculator Interface

⚠️ Always warm up first and check with your doctor before doing intense exercise, especially if you have any medical conditions.

This test measures how quickly your heart rate drops after intense exercise — a key sign of cardiovascular fitness. A faster drop is usually a sign of better heart health.

Step 1 — Max Effort Exercise

Do 1–2 minutes of intense exercise to raise your heart rate to maximum. Example: sprinting or burpees. You should be breathing heavily.

When you're ready after completing intense exercise, click START to begin measuring your immediate heart rate.

Step 2 — Immediate Heart Rate

Count your heartbeats for 20 seconds. Multiply by 3 to get BPM.

Count your heartbeats for 20 seconds starting NOW!

How many beats did you count in 20 seconds?

Step 3 — Recovery

Now rest. Sit or stand calmly. Breathe deeply.

Relax and recover for 1 minute. Breathe deeply and stay calm.

Step 4 — Final Heart Rate

Count your heartbeats for 20 seconds. Multiply by 3 to get BPM.

START

Recovery complete! Click the glowing START button to measure your recovery heart rate.

How many beats did you count in 20 seconds?

Understanding Heart Rate Recovery

What is Heart Rate Recovery?

Heart Rate Recovery (HRR) measures how quickly your heart rate drops in the first minute after intense exercise. It's calculated as the difference between your peak exercise heart rate and your heart rate after 1 minute of recovery. This is a powerful indicator of cardiovascular fitness and overall heart health.

Why It Matters

A faster heart rate recovery indicates better cardiovascular conditioning. Your heart's ability to quickly return to a lower rate after stress shows how efficiently your cardiovascular system functions. Poor recovery may indicate cardiovascular risk or low fitness levels.

Recovery Ranges

≥30 BPM: Excellent recovery — elite cardiovascular health

22-29 BPM: Very good — strong conditioning

12-21 BPM: Fair — improving fitness

<12 BPM: Poor — possible low fitness or stress

About This Calculator

Heart Rate Recovery Calculator | Electric Samurai ⚠️ Always warm up first and check with your doctor before doing intense exercise, especially if you have any medical conditions. This test measures how quickly your heart rate drops after intense exercise — a key sign of cardiovascular fitness. A faster drop is usually a sign of better heart health. Step 1 — Max Effort Exercise Do 1–2 minutes of intense exercise to raise your heart rate to maximum. Example: sprinting or burpees. You should be breathing heavily. When you're ready after completing intense exercise, click START to begin measuring your immediate heart rate. Start Heart Rate Test Step 2 — Immediate Heart Rate Count your heartbeats for 20 seconds. Multiply by 3 to get BPM. 20 Count your heartbeats for 20 seconds starting NOW! Sta...