Michael Potuck
Among the new health features in watchOS 9 and iOS 16 is something Apple calls
Cardio Recovery. Follow along for a detailed look at what the feature is, how
to track it with Apple Watch, why itâs valuable, what good Cardio Recovery
numbers are, and tips on improving it.
As it turns out, Cardio Recovery is something thatâs previously been
available on Apple Watch under the widely used term âheart rate recovery.â
With watchOS 9 and iOS 16, Apple has renamed the feature to Cardio Recovery â
possibly to match its Cardio Fitness (VO2 max) metric in the Health app.
Notably, the feature previously didnât show up in the Health app â just in
the Fitness app â but itâs been added with iOS 16.
Like HRV and VO2 max, Cardio Recovery or heart rate recovery is a lesser-known
health metric thatâs measured by Apple Watch every time you track a workout.
Whether youâve never used the feature before or are curious about why itâs
valuable, how to make sure you get accurate readings, or how to improve yours,
read on.
What is Cardio Recovery (heart rate recovery) and why is it important?
Cardio Recovery (heart rate recovery) measures how much your heart rate
decreases immediately after exercise. As with heart rate variability, heart
rate recovery (HRR) offers a look at your heart health by how fast it responds
to the autonomic nervous system.
MedPage Today explains HRR like this:
â Measures of that activity reflect the balance between the sympathetic
nervous system (which activates fight and flight responses) and the
parasympathetic nervous system (which activates ârest and digestâ
activities) and have been shown to be powerful predictors of mortalityâ.
Abnormally low HRR was found as a predictor of individuals being twice as
likely to die within six years in one of the most cited studies â referenced
over 1,000 times â from Cole, Blackstone, Pashkow, Snader, and Lauer.
What are good Cardio Recovery numbers?
More recent studies validating the Cole et al. findings show that Cardio
Recovery or heart rate recovery of 13 or greater (meaning a drop of 13 bpm or
more) after 1 minute, or 22 or greater after two minutes is in the
normal/healthy range.
However, keep in mind, that to most accurately test heart rate recovery
youâll want to stop your Apple Watch workout recording right after your
workout. For example, if you leave your workout running after you finish,
stretch, sit down, relax, and then end the workout, youâll see low HRR
numbers since Apple Watch isnât comparing your workout heart rate to your
1-minute and 2-minute post-exercise heart rate.
Similarly, workouts that include a cooldown will also skew HRR numbers. And
third-party apps that support starting workouts on Apple Watch like Peloton
etc. may also end workouts before the wearable is able to measure the heart
rate recovery. In these cases, heart rate recovery numbers will not appear on
Apple Watch or iPhone.
Donât worry if you notice low HRR here and there and these numbers can vary
depending on your age among other factors. But if you consistently see yourself
below the above numbers and are stopping Apple Watch workouts right after
finishing your exercise, it may be worth checking in with your doctor.
One more note, a 2018 study published in the Journal of the American Heart
Association concluded that heart rate recovery measured just 10 seconds after
exercise may be more accurate at predicting mortality but Apple Watch sticks
with the more traditional 1 and 2-minute approach.
Apple Watch Cardio Recovery: How to track and view
Apple Watch will automatically track your Cardio Recovery (heart rate
recovery). This happens when you end your exercise tracking so make sure to
leave your wearable on for three minutes afterward ( per Apple).
To view your data (Heart Rate Recovery in iOS 15/watchOS 8 and earlier, and
Cardio Recovery in iOS 16/watchOS 9):
1. On Apple Watch, head to the Heart Rate app
2. Swipe or scroll to the bottom
3. As long as you have a workout recorded for the day, you should see a
Recovery section in watchOS 8, labeled Post-Workout in watchOS 9
4. Tap it to see details
5. Cardio/heart rate recovery shows how much your heart rate decreased both 1
and 2 minutes after your workout
⦠Keep in mind youâll need to leave your Apple Watch on after workouts for
the HRR reading to be measured
6. To see data from previous days, youâll need to head to your iPhone, follow
along below
In the Health app (iOS 16 only)
1. In iOS 16, head to the Health app on iPhone
2. Choose the Browse tab at the bottom right
3. Now tap Heart
4. Look for Cardio Recovery
5. Now you can see any data youâve collected with Apple Watch, tap the
D/W/M/6M/Y tabs at the top see different time frames
1. To see Apple Watch Cardio/heart rate recovery data for previous workouts,
head to the Fitness app on iPhone
2. Choose the Summary tab at the bottom
3. Tap a recent workout from the main screen or tap your Activity rings >
choose a day > swipe to the bottom to find your workout(s)
4. Find your heart rate data near the bottom > swipe from left to right to see
your Cardio/heart rate recovery
Interestingly, Apple doesnât include the Cardio/heart rate recovery data in
the Health app under the heart section in iOS 15 and earlier.
How to improve Cardio Recovery?
There are a number of ways to improve Cardio Recovery (heart rate recovery).
Wearable maker Whoop has shared this list of tips. To improve the
responsiveness between your heart and autonomic nervous system:
⢠Quality sleep
⢠Stay hydrated
⢠Eat a nutritious diet
⢠Practice meditation or breathwork
⢠Reduce stress
⢠Avoid alcohol
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