What is Apple Watch Heart Rate Recovery? Here's why it's important and how to use it

Like HRV and VO2 max, heart rate recovery is a lesser-known health metric tracked by Apple Watch. Continue to learn how to view your Apple Watch heart rate recovery data, why it's valuable, what good heart rate recovery data looks like, and some tips for improving it.

What is heart rate recovery and why is it important?

Heart rate recovery measures how much your heart rate drops immediately after exercise. Like heart rate variability, heart rate recovery (HRR) can provide insight into your heart health by how quickly it responds to your autonomic nervous system.

MedPage Today explains HRR this way:

This measurement of activity reflects the sympathetic nervous system (activating the fight and flight response) and the parasympathetic nervous system (activating the "rest and digest" activity) and has been shown to be a strong predictor of mortality.

In one of the most cited studies (cited more than 1,000 times) by Cole, Blackstone, Pashkow, Snader, and Lauer, an unusually low HRR was found to be an individual's likelihood of dying within six years. Twice as much as sex.

What is a good heart rate recovery number?

Recent research validates Cole et al. Study results indicate that an HRR of 13 or higher (meaning a drop of 13 bpm or more) after 1 minute, or 22 or higher after 2 minutes, is within the normal/healthy range Inside. However, keep in mind that to most accurately test heart rate recovery, you need to stop Apple Watch workout recording immediately after your workout. For example, if you continue a workout after finishing, stretching, sitting, relaxing, and then ending the workout, you will see a lower HRR number because the Apple Watch does not compare peak heart rate or near-peak heart rate to 1 minute and 2 minutes after exercise. minute heart rate. Similarly, workouts that include a cooldown period will also impact HRR numbers. Third-party apps that support starting a workout on Apple Watch, such as Peloton, may also end the workout before the wearable device is able to measure heart rate again. In these cases, the heart rate recovery numbers won't appear on your Apple Watch or iPhone.

Don't worry if you notice a lower HRR here and there, the numbers may vary based on your age and other factors. However, if you consistently find yourself falling below the above numbers and stopping your Apple Watch workouts as soon as you finish them, it might be worth talking to your doctor.

Heart rate recovery measured just 10 seconds after exercise may be a more accurate predictor of mortality, but Apple Watch sticks with the more traditional 1-minute and 2-minute methods.

Apple Watch Heart Rate Recovery: How to Track and View

Apple Watch

Apple Watch automatically tracks your heart rate recovery. This happens when you end activity tracking, so make sure to leave your wearable on for three minutes afterward.

View your HRR data:

On Apple Watch, go to the

Heart Rate app

1. Swipe or scroll to the bottomAs long as you have recorded your workout for the day, you should see the "
Recovery
2. " section
3. Tap to see details Heart rate recovery shows where your heart rate is How much did it drop 1 minute and 2 minutes after your workout
4. Remember you need to turn on your Apple Watch after your workout to measure HRR readings
5. • To see the previous days HRR data, you need to go to your iPhone and follow the instructions below

iPhone

To view Apple for previous workouts Watch heart rate recovery data, go to the

Fitness app on your iPhone

1. Select the Summary tab at the bottom
2. Tap ## from the Home screen #Recent Workouts or tap your activity ring
> Select a day > Swipe to the bottom to find your workouts
3. Find your heart rate data near the bottom > Left to right Swipe to see your HRR
4. Interestingly, Apple doesn't include heart rate recovery data in the Health app under the Heart section.

How to improve heart rate recovery?

There are many ways to improve heart rate recovery. Wearable device maker Whoop shares the following tips to improve responsiveness between your heart and autonomic nervous system:

quality sleep

stay hydrated

EATnutritiousEat
• Practice meditation or breathing
• Reduce stress
• Avoid drinking alcohol

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