Figuring out what your resting heart rate (RHR) is -  wake up naturally (without an alarm clock), take your pulse for a full minute before sitting up in bed. Log this number for 3 or 4 days in a row and take the average. This is your resting your heart rate. If you start a new fitness routine, write this number down and do the same exercises for about a month and then measure your RHR. You will more than likely see a significant drop in your RHR. This drop in RHR means that your body is now running more efficiently!  Note, If you are already reasonably fit, your resting heart rate may not change too much over time. It can only go so low!!

Recovery Heart Rate - The more fit and efficient your body becomes, the more quickly you will be able to recover from an intense effort. Here is an way to measure that so you can keep track of your progress: During your workout, increase the intensity until your breathing becomes labored and talking is difficult. Keep this intensity for about 2 minutes and then log your heart rate. Now reduce the intensity to an extremely slow pace - almost to the point where you are barely moving. Take your heart rate after one minute at this pace. The more the heart rate count drops, the better shape you are in.