diff --git a/src/proto/h2/ping.rs b/src/proto/h2/ping.rs
index 105fc69a39..3ff45cae1e 100644
--- a/src/proto/h2/ping.rs
+++ b/src/proto/h2/ping.rs
@@ -51,9 +51,15 @@ pub(super) fn channel(ping_pong: PingPong, config: Config) -> (Recorder, Ponger)
         bdp: wnd,
         max_bandwidth: 0.0,
         rtt: 0.0,
+        ping_delay: Duration::from_millis(100),
+        stable_count: 0,
     });
 
-    let bytes = bdp.as_ref().map(|_| 0);
+    let (bytes, next_bdp_at) = if bdp.is_some() {
+        (Some(0), Some(Instant::now()))
+    } else {
+        (None, None)
+    };
 
     #[cfg(feature = "runtime")]
     let keep_alive = config.keep_alive_interval.map(|interval| KeepAlive {
@@ -75,6 +81,7 @@ pub(super) fn channel(ping_pong: PingPong, config: Config) -> (Recorder, Ponger)
         is_keep_alive_timed_out: false,
         ping_pong,
         ping_sent_at: None,
+        next_bdp_at,
     }));
 
     (
@@ -125,6 +132,9 @@ struct Shared {
     /// If `Some`, bdp is enabled, and this tracks how many bytes have been
     /// read during the current sample.
     bytes: Option<usize>,
+    /// We delay a variable amount of time between BDP pings. This allows us
+    /// to send less pings as the bandwidth stabilizes.
+    next_bdp_at: Option<Instant>,
 
     // keep-alive
     /// If `Some`, keep-alive is enabled, and the Instant is how long ago
@@ -143,6 +153,12 @@ struct Bdp {
     max_bandwidth: f64,
     /// Round trip time in seconds
     rtt: f64,
+    /// Delay the next ping by this amount.
+    ///
+    /// This will change depending on how stable the current bandwidth is.
+    ping_delay: Duration,
+    /// The count of ping round trips where BDP has stayed the same.
+    stable_count: u32,
 }
 
 #[cfg(feature = "runtime")]
@@ -207,6 +223,17 @@ impl Recorder {
         #[cfg(feature = "runtime")]
         locked.update_last_read_at();
 
+        // are we ready to send another bdp ping?
+        // if not, we don't need to record bytes either
+
+        if let Some(ref next_bdp_at) = locked.next_bdp_at {
+            if Instant::now() < *next_bdp_at {
+                return;
+            } else {
+                locked.next_bdp_at = None;
+            }
+        }
+
         if let Some(ref mut bytes) = locked.bytes {
             *bytes += len;
         } else {
@@ -265,6 +292,7 @@ impl Recorder {
 
 impl Ponger {
     pub(super) fn poll(&mut self, cx: &mut task::Context<'_>) -> Poll<Ponged> {
+        let now = Instant::now();
         let mut locked = self.shared.lock().unwrap();
         #[cfg(feature = "runtime")]
         let is_idle = self.is_idle();
@@ -282,13 +310,13 @@ impl Ponger {
             return Poll::Pending;
         }
 
-        let (bytes, rtt) = match locked.ping_pong.poll_pong(cx) {
+        match locked.ping_pong.poll_pong(cx) {
             Poll::Ready(Ok(_pong)) => {
-                let rtt = locked
+                let start = locked
                     .ping_sent_at
-                    .expect("pong received implies ping_sent_at")
-                    .elapsed();
+                    .expect("pong received implies ping_sent_at");
                 locked.ping_sent_at = None;
+                let rtt = now - start;
                 trace!("recv pong");
 
                 #[cfg(feature = "runtime")]
@@ -299,19 +327,20 @@ impl Ponger {
                     }
                 }
 
-                if self.bdp.is_some() {
+                if let Some(ref mut bdp) =  self.bdp {
                     let bytes = locked.bytes.expect("bdp enabled implies bytes");
                     locked.bytes = Some(0); // reset
                     trace!("received BDP ack; bytes = {}, rtt = {:?}", bytes, rtt);
-                    (bytes, rtt)
-                } else {
-                    // no bdp, done!
-                    return Poll::Pending;
+
+                    let update = bdp.calculate(bytes, rtt);
+                    locked.next_bdp_at = Some(now + bdp.ping_delay);
+                    if let Some(update) = update {
+                        return Poll::Ready(Ponged::SizeUpdate(update))
+                    }
                 }
             }
             Poll::Ready(Err(e)) => {
                 debug!("pong error: {}", e);
-                return Poll::Pending;
             }
             Poll::Pending => {
                 #[cfg(feature = "runtime")]
@@ -324,19 +353,11 @@ impl Ponger {
                         }
                     }
                 }
-
-                return Poll::Pending;
             }
-        };
-
-        drop(locked);
-
-        if let Some(bdp) = self.bdp.as_mut().and_then(|bdp| bdp.calculate(bytes, rtt)) {
-            Poll::Ready(Ponged::SizeUpdate(bdp))
-        } else {
-            // XXX: this doesn't register a waker...?
-            Poll::Pending
         }
+
+        // XXX: this doesn't register a waker...?
+        Poll::Pending
     }
 
     #[cfg(feature = "runtime")]
@@ -386,6 +407,7 @@ impl Bdp {
     fn calculate(&mut self, bytes: usize, rtt: Duration) -> Option<WindowSize> {
         // No need to do any math if we're at the limit.
         if self.bdp as usize == BDP_LIMIT {
+            self.stabilize_delay();
             return None;
         }
 
@@ -405,6 +427,7 @@ impl Bdp {
 
         if bw < self.max_bandwidth {
             // not a faster bandwidth, so don't update
+            self.stabilize_delay();
             return None;
         } else {
             self.max_bandwidth = bw;
@@ -415,11 +438,26 @@ impl Bdp {
         if bytes >= self.bdp as usize * 2 / 3 {
             self.bdp = (bytes * 2).min(BDP_LIMIT) as WindowSize;
             trace!("BDP increased to {}", self.bdp);
+
+            self.stable_count = 0;
+            self.ping_delay /= 2;
             Some(self.bdp)
         } else {
+            self.stabilize_delay();
             None
         }
     }
+
+    fn stabilize_delay(&mut self) {
+        if self.ping_delay < Duration::from_secs(10) {
+            self.stable_count += 1;
+
+            if self.stable_count >= 2 {
+                self.ping_delay *= 4;
+                self.stable_count = 0;
+            }
+        }
+    }
 }
 
 fn seconds(dur: Duration) -> f64 {