Cardio Recovery: What's new on Apple Watch in watchOS 9 and iOS 16? How do you track it?

What is Cardio Recovery and why is it important?

Cardio Recovery measures how much your heart rate drops immediately after exercise. Like heart rate variability, heart rate recovery (HRR) provides insights into your heart health by how quickly your heart responds to your autonomic nervous system.

MedPage Today explains HRR this way:

This measurement of activity reflects the sympathetic nervous system (activating the fight and flight response) and the parasympathetic nervous system (activating the "rest and digest" activity) and has been shown to be a strong predictor of mortality.

In one of the most cited studies (over 1,000 citations) by Cole, Blackstone, Pashkov, Snader, and Lauer, abnormally low HRR was found to predict individual Twice as likely to die within six years.

What are good cardiac recovery numbers?

Recent research validates Cole et al. Findings show that a heart rate recovery of 13 or greater (meaning a drop of 13 bpm or more) after one minute, or a heart rate recovery of 22 or greater after two minutes, is normal /health range.

But keep in mind that to most accurately test heart rate recovery, you need to stop Apple Watch workout recording immediately after your workout. For example, if you complete a workout, stretch, sit down, relax, and then end the workout and continue running, you will see a lower HRR value because the Apple Watch does not compare your workout heart rate with your 1-minute and post-workout 2 minute heart rate.

Similarly, workouts that include cooldowns can also skew the HRR numbers. Third-party apps that support starting a workout on Apple Watch (like Peloton and others) may also end the workout before the wearable device resumes measuring your heart rate. In these cases, heart rate recovery numbers will not appear on your Apple Watch or iPhone.

If you notice low HRR here and there, don’t worry. These numbers may vary depending on your age and other factors. However, if you consistently find yourself falling below the above numbers and stopping your Apple Watch workouts as soon as you complete them, it might be worth talking to your doctor.

A 2018 study published in the Journal of the American Heart Association concluded that heart rate recovery measured just 10 seconds after exercise may more accurately predict mortality, but the Apple Watch stuck to the more traditional 1 minute and 2 minute method.

Another useful form of aerobic exercise is for people who have had a heart attack. Studies have shown that cardio recovery can increase heart rate recovery by 18-22 beats/minute (thanks, Brandon!).

Apple Watch Cardio Recovery: How to Track and View

Apple Watch

Apple Watch automatically tracks your Cardio Recovery. This happens when you end exercise tracking, so be sure to leave your wearable on for three minutes afterwards (according to Apple).

To view your data (Heart Rate Recovery in iOS 15/watchOS 8 and earlier, and Heart Rate Recovery in iOS 16/watchOS 9):

1. On Apple Watch , go to the Heart Rate app
2. Swipe or scroll to the bottom
3. As long as you have logged your workout for the day, you should see in watchOS 8 Recovery section, mark for Post-Workout in watchOS 9
4. Tap it to see details
5. Cardio/Heart Rate Recovery shows 1 minute after workout and 2-minute heart rate drop
   • Remember you need to keep your Apple Watch on after your workout in order to take HRR readings
6. To review previous days For the data you need to use your iPhone, follow these steps

iPhone

In the Health app (only iOS 16 only)

1. In iOS 16, go to the Health app on iPhone
2. Select Browse options in the lower right corner Card
3. Click NowHeart
4. FindCardio Recovery
5. Now you can view your results using Apple Watch For any data collected, click on the D/W/M/6M/Y tab at the top to view different time ranges

Option 2 – iOS 16, 15 and earlier

1. To view Apple Watch cardio/heart rate recovery data from a previous workout, go to the Fitness app on your iPhone
2. Select the Summary tab at the bottom
3. Tap Recent Workouts from the Home screen or tap your activity ring>Select a day>Swipe to the bottom to find your workout
4. Find your heart rate data near the bottom > Swipe left to right to see your cardio/heart rate recovery

Interestingly, Apple Cardio/Heart Rate Recovery data is not included in the Health app under the Heart section in iOS 15 and earlier.

How to improve cardiac recovery?

There are many ways to improve Cardio Recovery. Wearable device manufacturer Whoop shared the following list of tips to improve responsiveness between the heart and autonomic nervous system:

• quality sleep
• stay hydrated
• Eat a nutritious diet
• Practice meditation or breathing
• Reduce stress
• Avoid alcohol

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