Recovery-rate is a sign of fitness, like high LT and VO2-max. Usually I measure the time it takes to go from max-HR down to 75%, which is a comfortable easy pace to hide in the pack. When I'm out of shape, it can take 30-60 seconds to go from max-HR back down to 75%. When I'm in tip-top shape, it may only take 15 seconds. Imagine sprinting all out as hard as you can to take a prime. Then you sit up and let the pack catch up to you. By the time you tuck back in, you're ready to go at it with another sprint again!
