Heart Rate Recovery Test

Check Your Heart Rate Recovery Time to Assess Your Cardio Fitness

Cardiovascular fitness, also called cardio or aerobic fitness, is about how fit your heart is. You can check this by measuring your resting heart rate (RHR) or by measuring how quickly your heart rate slows down after a training session, referred to as your heart rate recovery time. Try this heart rate recovery test.

How do you measure your heart rate?
heart rate recovery test_running
Heart rate recovery time tells how quickly your heart rate slows down after exercise.

You can establish your pulse by placing your index and middle fingers either on your inner wrist or the side of your neck, whichever works best for you. Use a watch to keep time.

How do you measure your heart rate recovery time?
  1. Determine your resting heart rate.
  2. Step up and down on a high step for 3 minutes.
  3. Sit down for 30 seconds, then measure your pulse again to determine your new heart rate.
What do the results mean?

The lower your heart rate in step 3 (pulse after 30 seconds of resting after a 3-minute stepping up and down), the shorter your heart rate recovery time and the higher your level of cardio fitness.

How often should you do the heart rate recovery test?

Redo the check after 3–4 weeks of regular cardiovascular workouts to see if you are becoming more cardio fit.

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Written by Jenny Nickelson

Jenny Nickelson has been a sports enthusiast since childhood. Because of her deep love to water, she started training swimming in early years. Today she swears on variety and does it all: from swimming, running and cycling to fitness, skiing, dancing and mountaineering.

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