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The High Performance Journal - April 22nd, 2025

At the end of each week, I do a type of cardio called the ​Norwegian 4x4.​ 

This type of cardio is one of the most effective ways to reverse the aging of your heart and improve your VO2 max.

When I'm done with the Norwegian 4x4, I always check my heart rate one minute after I've completed it.

The reason I do this is because of the #1 overlooked metric that most people don't track: Heart Rate Recovery.

In today's newsletter, I want to introduce you to heart rate recovery and show you why it's one of the most valuable and straightforward metrics to track for a long, quality life.

You ready? Let's go 🔥

The Complete Guide To Heart Rate Recovery

What Is Heart Rate Recovery

Heart rate recovery refers to the rate at which your heart rate returns to normal after exercise. It's a sign of how well your cardiovascular and nervous systems function.

The best part about this is the fact that it's easy to track. You would take your heart rate measured at the peak of your exercise routine, and you would track your heart rate one minute after rest.

After one round of the Norwegian 4x4, I checked my peak rate, which was 160 beats per minute. After one minute, my BPM was 135.

This gave me a heart rate recovery of 25 bpm.

It's not excellent, but it's in the good range, giving me room for improvement.

Why Is HRR Important?

1. Heart rate recovery indicates your level of fitness. Higher rates of HRR suggest better cardiovascular fitness, where your heart can transition from activity to rest.
2. Nervous system health. HRR shows how well your nervous system regulates your heart rate. A slow HRR can suggest too long of being in the fight or flight mode, and a high HRR can suggest your ability to get into a rest and digest response.
3. Predictor of all-cause mortality. Studies show that your HRR is linked to your risk of cardiovascular disease and mortality.
4. Your training readiness. HRR can serve as biofeedback to assess your recovery and readiness. A slower-than-usual HRR can indicate overtraining or fatigue, while a fast or average HRR can signal that you are ready to train.

I think of my HRR as both present and long-term.

I use it as a way to gauge how ready I am for an intense workout, and I'm also using it as a proxy to maintain if I want to be able to live to 100 years old and beyond.

What's A Good HRR?

• Excellent: 30+ bpm drop (high level of fitness. You can skip the rest of this email.)
• Good: 20-29 bpm drop (Above average. Better than a weekend warrior)
• Average: 15–20 bpm drop (Healthy range, but who wants to be average?)
• Below Average: <12 bpm drop (Intervention needed)
• Warning Sign: <10 bpm (We need to see a doctor asap)

One thing I would like to mention about these numbers is that they are skewed towards males. Unfortunately, we do not have sufficient data to track what a good HRR would be for females.

I would assume that it would be as close to this as possible, but more data needs to come out.

What Influences HRR (and How to Improve It)?

Before delving into these, the most important factor in improving Heart Rate Recovery is ​being metabolically healthy​.

If you’re dealing with issues like excess weight gain, a big belly, or insulin resistance, your heart rate takes longer to come down because your nervous system (and hormones) are out of whack.

Achieving a healthy weight and improving your fitness will enhance your heart's ability to recover, while also reducing your risk of heart disease.

Exercise

• Aerobic Training: Consistent cardiovascular exercise, such as running, cycling, or swimming, enhances heart rate recovery (HRR) over time. Aim for 150 minutes of moderate or 75 minutes of vigorous exercise per week.
• HIIT (High-Intensity Interval Training): A weekly short burst of intense activity (ie, The Norwegian 4x4) followed by rest enhances autonomic response and heart rate recovery (HRR).
• Strength Training: Building muscle improves exercise efficiency and aids cardiovascular health.
• Progressive Overload: If you’re new to exercise, gradually increase duration and intensity to enhance fitness and HRR.

Recovery & Recovery Practices

• Active Recovery: Engaging in light movement immediately after exercise (e.g., walking) can help reduce heart rate recovery (HRR).
• Deep Breathing and Meditation: Activating the parasympathetic nervous system through breathwork can improve heart rate recovery (HRR).
• Rest Days & Periodization: Overtraining can lead to a reduced heart rate response (HRR). Make sure you have structured recovery periods in your training plan.

Lifestyle Modifications

• Sleep: Poor sleep can improve or impair HRR. Aim for 7–9 hours of quality sleep per night.
• Stress Management: Chronic stress leads to prolonged elevated heart rates. Techniques like meditation and yoga can help balance HRR.
• Hydration: Your level of hydration affects your HRR. Drink sufficient water daily, especially post-exercise.
• Nutrition: A balanced diet rich in whole foods supports heart function. Avoid excessive caffeine, as it can artificially elevate heart rate and impair heart rate recovery (HRR).
• Avoid Smoking: Smoking damages cardiovascular health and impairs HRR. If you smoke, quitting can significantly improve HRR. 

Okay, Dan. I Know HRR is Important. Now What?

I'm glad you asked.

Here's a step-by-step guide on what I would do or what I would recommend my clients to do with their HRR results:

Step one: Track your HRR results over time rather than focusing on single measurements.

Your HRR can fluctuate daily based on your hydration, sleep, stress, and physical activity levels. You want at least one to three months of data to see where your heart rate recovery trends are.

Step 2: Monitor to see if your HRR improves or decreases. 

Increasing from, let's say, 10 BPM to 18 BPM over several months can suggest enhanced fitness and heart efficiency. If your HR decreases from 18 to 15 to even 12, this may be the time to consult a doctor.

Step 3: Use your HRR as a training metric. 

HRR is an excellent way of getting real-time biofeedback based on how your body performs over a given week. If you find that HRR is increasing, it may mean that you can put a little more effort into your training sessions. If you notice a slight decrease, it may be time to pull back, as this could also be a sign of overtraining.

What Gets Measured, Gets Managed

It's not enough to know your numbers.

You need to get the right data to make informed decisions.

While most people would measure heart rate as a proxy for how long they will live or how healthy they are, I find that heart rate recovery is a much better indicator of these factors.

Your task now is to engage in high-intensity cardio, track your heart rate recovery, and assess your performance. Regardless of the number, always understand that there is room for improvement.

Onward and upward. 🚀

- Dan

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References:

1. Qiu S, Cai X, Sun Z, Li L, Zuegel M, Steinacker JM, Schumann U. Heart Rate Recovery and Risk of Cardiovascular Events and All-Cause Mortality: A Meta-Analysis of Prospective Cohort Studies. J Am Heart Assoc. 2017 May 9;6(5):e005505. doi: 10.1161/JAHA.117.005505. PMID: 28487388; PMCID: PMC5524096.
2. Okutucu S, Karakulak UN, Aytemir K, Oto A. Heart rate recovery: a practical clinical indicator of abnormal cardiac autonomic function. Expert Rev Cardiovasc Ther. 2011 Nov;9(11):1417-30. doi: 10.1586/erc.11.149. PMID: 22059791.
3. Tanaka S, Miyamoto T, Mori Y, Harada T, Tasaki H. Heart rate recovery is useful for evaluating the recovery of exercise tolerance in patients with heart failure and atrial fibrillation. Heart Vessels. 2021 Oct;36(10):1551-1557. doi: 10.1007/s00380-021-01839-6. Epub 2021 Mar 30. PMID: 33783632; PMCID: PMC8379125.
4. Sung J, Choi YH, Park JB. Metabolic syndrome is associated with delayed heart rate recovery after exercise. J Korean Med Sci. 2006 Aug;21(4):621-6. doi: 10.3346/jkms.2006.21.4.621. PMID: 16891803; PMCID: PMC2729881.
5. Cole CR, Foody JM, Blackstone EH, Lauer MS. Heart rate recovery after submaximal exercise testing as a predictor of mortality in a cardiovascularly healthy cohort. Ann Intern Med. 2000 Apr 4;132(7):552-5. doi: 10.7326/0003-4819-132-7-200004040-00007. PMID: 10744592.

Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.