How Fit Are You? Take the 2 Min Recovery Test
Heart rate recovery is a great way to assess your fitness level; the quicker your heart rate recovers, the more fit your heart and body is.
Begin your recovery when you are done with your workout and before you slow down or reduce effort in Fitdigits on your iOS device. To do so, slide to pause your workout, and then tap “Recovery.”
After tapping “Recovery,” Fitdigits will begin a 2:00 minute countdown and it is now time for you to stop your activity and focus on bringing your heart rate down. Take long (slow) deep breaths, breath through your nose and relax. Watch your recovery on the chart which will show how many beats your heart rate has slowed since the start of the recovery period.
After 2 minutes, Fitdigits will display your recovery results including the percent of recovery by minutes. In the example, my heart rate recovered 19% or 24 beats per minute in the first minute, only halfway through recovery. By the end of the recovery, my heart rate was down to 72, a total drop of 55 BPM, or 43%. These results generally show a healthy recovery.
Enhanced Medical Care offers a good guide to a healthy recovery:
Subtract your 2-minute heart rate from the heart rate you took immediately after exercising. The faster your heart rate recovers (or slows down ) the fitter and healthier your heart.
If the difference between the two numbers is:
Less than 22: Your biological age is slightly older than your calendar age.
22-52: Your biological age is about the same as your calendar age.
53-58: Your biological age is slightly younger than your calendar age.
59-65: Your biological age is moderately younger than your calendar age.
66 or more: Your biological age is a lot younger than your calendar age.
After tapping Done, your recovery stats will show on your Splits screen, and the recovery portion of your workout will be displayed on your Heart Rate Chart.