You finish a heavy set of deadlifts. Your heart is pounding at 160 beats per minute. You stare at the clock, waiting for 3 minutes to pass.
But is 3 minutes enough? What if your heart rate drops to 100 bpm in 90 seconds? What if it stays at 130 bpm after 3 minutes?
Here is a truth that most lifters miss: Time is not recovery. Cardiovascular response is recovery.
What Is Heart Rate Recovery
Heart Rate Recovery, known as HRR, is the speed at which your heart rate decreases after exercise stops. It is measured as the difference between your peak heart rate during exercise and your heart rate after a fixed period of rest.
The Science
When you lift heavy weights, your sympathetic nervous system kicks into high gear. Your heart pumps faster to deliver oxygen to working muscles. When the set ends, your parasympathetic nervous system takes over, slowing the heart rate back to baseline.
A fast heart rate recovery indicates:
- Strong cardiovascular fitness
- Efficient parasympathetic response
- Low accumulated systemic fatigue
A slow heart rate recovery indicates:
- Cardiovascular deconditioning
- High systemic fatigue
- Need for more rest
How to Measure HRR Between Sets
You do not need a laboratory. You can use any heart rate monitor: a chest strap, a smartwatch, or even a simple finger pulse check.
The 60-Second Test
- Finish your set. Note your peak heart rate.
- Wait 60 seconds. Do not sit down; stand or walk lightly.
- Check your heart rate.
The Benchmarks
- Excellent: Heart rate drops 35 to 40+ beats in 60 seconds.
- Good: Heart rate drops 25 to 34 beats in 60 seconds.
- Fair: Heart rate drops 15 to 24 beats in 60 seconds.
- Poor: Heart rate drops less than 15 beats in 60 seconds.
If you are in the “Poor” category, you are either severely deconditioned, or you are accumulating too much fatigue across your workout. Consider extending your rest periods.
Using HRR to Auto-Regulate Rest
Instead of blindly following a fixed rest period, use your heart rate recovery as a guide.
Scenario A: Fast Recovery
- Set 1: 225 lbs Squats × 5 reps. Peak HR: 155 bpm.
- 60 seconds later: HR is 115 bpm which is a 40 beat drop.
- Decision: You are recovered. Start your next set early if you want, or wait a bit longer to ensure maximum performance.
Scenario B: Slow Recovery
- Set 1: 225 lbs Squats × 5 reps. Peak HR: 160 bpm.
- 60 seconds later: HR is 145 bpm which is a 15 beat drop.
- Decision: Your body is still in “fight or flight” mode. Extend your rest to 4 or 5 minutes. You are not ready.
Why Cardio Matters for Lifters
Your heart rate recovery speed is directly tied to your aerobic capacity. A lifter with a strong cardiovascular base will recover between sets faster than a lifter who only lifts weights.
This is why professional powerlifters still do cardio. It is not for fat loss. It is for work capacity. A better heart means faster recovery between sets, which means more total volume over a training cycle.
The Practical Protocol
Before Your Workout
Do a quick test. After your warm-up, check your resting heart rate. If it is above 70 bpm, you might be overreaching or under-slept. Consider a lighter workout.
During Your Workout
Use the 60-second drop test after your first heavy set. This establishes your baseline for the day.
Between Sets
If your HRR is consistently poor, do not push through. You are not building toughness. You are building fatigue debt.
Use our Rest Timer alongside your heart rate monitor. Let the science guide you. When your heart rate indicates recovery and the timer confirms the time, you are ready to lift.
