Questions about resting heart rate

Hi Paul,

I've started the 4-week dragon fitness routine, and have a few questions about it:

1. The other day when I went for a run according to the day 1 plan, everything went pretty well, and after running for 6 minutes my heart rate came down to its resting rate in some 4-5 minutes. However, the next day I went to the gym because they have a training bike, and I wanted to keep accurate track of my heart rate throughout. After the bike exercise, it took me a full 20 or more minutes for my heart rate to get down to resting. I'm not ill or unfit, so 20-30 minutes seems like a long time. At this rate it'll take me ages to get to week 2.
Am I doing something wrong? Is this normal? Anything you would suggest?

2. After finishing the exertion phase, how do we wait for the heart rate to go down? Just sit down and do nothing, or stand still, or walk normally? (I ask because the trainer in the gym told me if I just sat on the bike and waited, my heart rate would go up briefly.)

3. If we are on the Dragon fitness routines 4-week programme, should we still also use the 50-yard sprint you mention elsewhere in order to increase lung volume? If so, how often should we do it?

Thank you!