What the Ruffier test measures
The Ruffier test, created by the French physician James-Edward Ruffier in the 1950s, checks how your heart responds to a short, standardized effort and how quickly it recovers. It needs no equipment, which is why it is still widely used in French schools, sports clubs and pre-season checks.
How to do the test
- Lie down and rest for about 5 minutes, then take your pulse: P0.
- Stand up and do 30 full squats in 45 seconds, arms stretched forward, heels on the ground.
- Lie down immediately and take your pulse: P1.
- Stay lying down and take your pulse again 1 minute later: P2.
Count each pulse for 15 seconds and multiply by 4, or use a heart rate monitor.
The two indexes
- Ruffier index = (P0 + P1 + P2 − 200) ÷ 10
- Ruffier-Dickson index = ((P1 − 70) + 2 × (P2 − P0)) ÷ 10
The Dickson version subtracts the resting rate and doubles the weight of recovery, so it depends less on how low your resting pulse is.
Worked example
P0 = 65, P1 = 120, P2 = 78 beats per minute.
- Ruffier index: (65 + 120 + 78 − 200) ÷ 10 = 6.3, a good result.
- Dickson index: ((120 − 70) + 2 × (78 − 65)) ÷ 10 = 7.6, an average result.
- Heart rate dropped by 42 bpm in the first minute of recovery.
Interpreting the scores
| Ruffier index | Rating | Dickson index | Rating |
|---|---|---|---|
| below 0 | excellent | 0 to 2 | excellent |
| 0 to 5 | very good | 2 to 4 | very good |
| 5 to 10 | good | 4 to 6 | good |
| 10 to 15 | average | 6 to 8 | average |
| above 15 | poor | 8 to 10 | low |
| above 10 | poor |
Tips for a reliable result
- Do the test at the same time of day, away from meals, coffee and hard training.
- Keep the rhythm steady: one squat every 1.5 seconds.
- Repeat it every few weeks to follow your progress; regular endurance training usually lowers all three pulse readings.
The test is a rough fitness indicator. Medication such as beta-blockers, stress, heat or poor sleep can change the result.
This calculator is for general information and education. It is not medical advice and does not replace the judgment of a doctor, nurse or pharmacist who knows the full clinical picture.