How do I get heart rate recovery readings?

Heart rate recovery (HRR) measures how much your heart rate drops in the first 1 to 2 minutes after exercise. It’s a powerful indicator of cardiovascular fitness, and improving it through regular exercise has been clinically shown to extend lifespan

📖 NEJM study

How to get HRR readings

You’ll see your 1-minute and 2-minute HRR values on your Timeline after workouts if you follow these steps:

1. Start workout mode on your wearable

   How to use workout mode

2. Get your heart rate to at least 70% of your max

   Estimate your max HR by subtracting your age from 220

   Example: If you’re 55, your max HR is about 165 bpm, and 70% is ~116 bpm

3. End your workout the moment you stop exercising

4. Remain still and wear your device for at least 2 minutes

   Avoid walking, talking, or lifting things to help get a clean reading

Heads up

Some wearables reduce heart rate tracking frequency after workouts, so following the above steps helps ensure a complete HRR reading.

Supported devices

Currently, HRR readings are supported only on:

• Apple Watch

• Fitbit

These devices take frequent heart rate readings (about every 5 seconds) during and after workouts, which is needed for accurate HRR.

What’s considered a normal HRR?

Clinical studies vary, but many define a 1-minute HRR of 12 bpm or more as normal.

That means if your heart rate drops by at least 12 beats in the first minute after exercise, it’s a good sign, as long as you truly reached a peak effort before stopping.

Have questions? Email us at [email protected] and we’ll help you out.