Heart Rate Recovery 2025: Your Cardio Fingerprint
ACSM + Mayo Clinic norms. One minute → your HRR, VO₂max, cardio age + 4-week plan.
HRR Norms (bpm drop in 60 s)
| Rating | Male | Female |
|---|---|---|
| Elite | ≥ 40 | ≥ 38 |
| Excellent | 32–39 | 30–37 |
| Good | 25–31 | 23–29 |
| Average | 18–24 | 16–22 |
| Below Avg | ≤ 17 | ≤ 15 |
4-Week Sprint Plan
- Week 1: 4×30 s hill sprints, walk back
- Week 2: 6×20 s all-out, 2 min rest
- Week 3: 8×15 s, 90 s rest
- Week 4: Retest → aim +5 bpm drop
Pro Tips
- Use chest strap for accuracy
- Stand still, no talking
- Test same time each week
FAQs
Why 60 s? Strongest mortality predictor (NEJM).
HRR < 12? See doctor.
Conclusion
Drop 5 bpm → live 5 years longer. Test now!
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