Ruffier Test
Devised around 1940 by the French physician James-Edward Ruffier (1875-1965), this simple test measures your adaptation to effort and your heart-rate recovery from three pulse measurements.
By Jérémie NeubauerSite editor; runner, CrossFit and strength athlete for over 15 years · protocol checked against sources on
About the Ruffier test
The Ruffier test quickly assesses a person's physical fitness from their heart rate before and after a short but intense exercise. It estimates cardiovascular fitness with nothing more than a stopwatch and your own pulse. A physician specialised in physical hygiene, James-Edward Ruffier devised the test in 1940 when appointed doctor to the national college of instructors and athletes in Antibes, where he dedicated himself to assessing physical aptitude.
His cardiac index was later taken up and popularised by Dickson in a 1950 article, giving rise to the version known today as the Ruffier-Dickson test.
How the test works
The principle is to perform full leg squats within a set time, then take your heart rate at several points. The goal is to measure how quickly the heart returns to its normal state after the effort.
Calculator
Calculate your Ruffier index
Enter your three heart rates (beats per minute): you get your Ruffier index, ((P0 + P1 + P2) − 200) / 10, and your Ruffier-Dickson index, [(P1 − 70) + 2 × (P2 − P0)] / 10, each with its own rating scale.
Ruffier index or Ruffier-Dickson index?
This is the main source of confusion around the test: two formulas coexist, and they do not give the same result, even though both rely on the same three heart-rate measurements.
The Ruffier index simply adds up the three pulses:
Ruffier index = (P0 + P1 + P2 − 200) / 10
The Ruffier-Dickson index, proposed by Dickson in 1950, weights them differently: it compares the effort pulse with a reference value of 70 and gives double weight to the gap between the recovery pulse and the resting pulse.
Ruffier-Dickson index = [(P1 − 70) + 2 × (P2 − P0)] / 10
Dickson aimed to better isolate the quality of recovery. The practical rule is simple: choose one formula and stick to it. Comparing a Ruffier index from six months ago with a Ruffier-Dickson index today makes no sense.
Worked example
Take someone whose pulse is 60 at rest (P0), 120 just after the thirty squats (P1) and 80 one minute later (P2). Their Ruffier index is (60 + 120 + 80 − 200) / 10 = 6, an average adaptation. Their Ruffier-Dickson index is [(120 − 70) + 2 × (80 − 60)] / 10 = 9, a very weak adaptation on the Dickson scale. The same measurements therefore give two scores and two readings, which is why you should always state the formula used. The calculator above does both.
The Ruffier-Dickson rating scale
For both formulas, the lower the index, the better the adaptation.
| Ruffier-Dickson index | Adaptation to effort |
|---|---|
| Below 0 | Excellent |
| 0 to 2 | Very good |
| 2 to 4 | Good |
| 4 to 6 | Average |
| 6 to 8 | Weak |
| 8 to 10 | Very weak |
| Above 10 | Poor adaptation |
This scale applies to the Ruffier-Dickson index. Do not apply it to an index calculated with the simple Ruffier formula, which has its own rating scale, shown further down.
Doing the test yourself
Very little equipment is needed:
- A stopwatch (or any device that can measure time)
- A notebook or app to record your results
- A flat surface to do the squats on
Protocol
The test in 6 steps
- RestSit or lie down quietly for 5 minutes to stabilise your starting heart rate.
- Resting measurement (P0)Take your pulse for 15 seconds and multiply by 4 to get your resting heart rate.
- 30 squats in 45 sStanding, feet about 20 cm apart, perform thirty full leg squats at a steady rhythm in 45 seconds, your buttocks touching your heels at the bottom.
- Post-effort measurement (P1)Immediately after the effort, take your pulse for 15 seconds and multiply by 4.
- 1 minute of restRest calmly for one minute.
- Recovery measurement (P2)Take your pulse one last time for 15 seconds and multiply by 4.
Reference ratings
Interpreting the index
| Rating | Ruffier index |
|---|---|
| Very good adaptation | Index < 0 |
| Good adaptation | Between 0 and 5 |
| Average adaptation | Between 5 and 10 |
| Insufficient adaptation | Between 10 and 15 |
| Poor adaptation | Above 15 |
A low index indicates a well-trained cardiovascular system that recovers efficiently. A high index may suggest that additional cardio work would help. This test does not replace a full medical examination.
Recommended gear
To run the test in good conditions
- Sports stopwatch View on Amazon →
- Heart rate monitor View on Amazon →
- Fitness exercise mat View on Amazon →
Amazon affiliate links: if you buy, this site earns a commission at no extra cost to you.
Frequently asked questions
FAQ
What is the Ruffier-Dickson test?
It is the same protocol, thirty squats in 45 seconds and three pulse readings, with a different calculation proposed by Dickson in 1950: [(P1 − 70) + 2 × (P2 − P0)] / 10. It gives more weight to recovery and is read with its own rating scale.
What is a good Ruffier score?
A Ruffier index below 5 reflects a good adaptation to effort, and a negative index a very good one. Between 5 and 10 the adaptation is average; above 10 it is insufficient, and above 15 poor. For the Ruffier-Dickson index the scale is tighter: below 4 corresponds to a good adaptation.
Does the Ruffier test replace medical advice?
No. It is a quick, simple field indicator, but it does not replace a full medical examination. See a healthcare professional if your results concern you.
What time of day should you take the test?
Ideally always at the same time, avoiding caffeine or intense physical activity just before, so you can compare your results over time.
Is the Ruffier test a reliable measure of fitness?
Yes for tracking a trend over time (improvement or decline in heart-rate recovery). It is, however, only a simplified indicator and does not replace a full cardiology check-up if in doubt.