Heart Rate Recovery (HRR)

In October 2026, the BBC published a report on Heart Rate Recovery (HRR) and said it can help predict your risk of death.

HRR simply measures how much your heart rate slows down during the first minute after stopping exercise. Some wearable devices automatically estimate HRR, but you can also measure it yourself using a consistent exercise and recovery routine:

1. Exercise at a moderately vigorous intensity that you can safely sustain for several minutes, ideally using the same intensity each time you perform the test. E.g., walk or jog on a treadmill until you get your heart rate (HR) into the top end of your aerobic zone, but below your threshold. (For some people, this could be a brisk walk at 4 mph at 4% incline for five minutes, for others in better shape it could mean greater speed, incline or duration.)
2. Once you reach your target HR, slow the treadmill to a stop. Start your 60-second timer when exercise stops, then carefully step off and sit down.
3. Take your HR again.
4. Now subtract your new HR from your workout HR to calculate your HRR. For meaningful comparisons, use the same exercise intensity, treadmill cooldown procedure, and recovery position each time.

An HRR of 18 beats per minute (BPM) or higher is generally considered a favorable result in some testing protocols, but the appropriate threshold depends on how the test is performed.

Heart rate recovery is most useful when measured consistently over time. A single reading does not diagnose heart disease, and results vary with fitness, age, medications, exercise intensity, and how recovery is measured.

Disclaimer: I am not a doctor, and before you attempt any workout routine you should first check with your doctor to make sure it is safe for you.