Heart Rate Recovery

Heart Rate Recovery (HRRc) measures how many beats per minute your heart rate drops in the 60 seconds after a hard effort. It’s one of the most reliable indicators of cardiovascular fitness, and it improves as you get fitter.

How Updraft measures it

After each workout, Updraft looks for moments where your heart rate peaked at or above your lactate threshold. From that peak, it measures the maximum drop over the next 60 seconds. This ensures the measurement is taken from a genuinely hard effort, not a random spike.

What the numbers mean

• 50+ BPM drop — Excellent. Strong cardiovascular fitness.
• 30–50 — Good. Solid recovery capacity.
• 18–30 — Average. Room for improvement.
• Below 18 — Poor. May indicate overtraining, fatigue, or low fitness.

Tracking over time

A single HRRc reading can vary based on conditions — heat, hydration, fatigue. That’s why Updraft smooths your HRRc over a 28-day rolling average. This filters out day-to-day noise and shows whether your cardiovascular efficiency is genuinely improving.