Ruffier Test Calculator (Ruffier and Dickson Index)
Calculate the Ruffier index and the Ruffier-Dickson index from three heart rates — at rest, right after 30 squats and one minute later — and see your cardiovascular fitness rating.
How it works
Ruffier index = (P0 + P1 + P2 − 200) ÷ 10 · Ruffier-Dickson index = ((P1 − 70) + 2 × (P2 − P0)) ÷ 10 (heart rates in beats per minute)
The Ruffier test, devised by French physician J. E. Ruffier in 1950 and widely used in schools and sports clubs in Europe and Latin America, measures how your heart responds to and recovers from a short, standard effort: 30 full squats in 45 seconds. Dickson's variant removes the influence of the resting heart rate and weights recovery more heavily. Lower numbers mean a more efficient heart.
Worked example
Resting 70 bpm, 120 bpm right after the squats and 80 bpm one minute later: Ruffier index = (70 + 120 + 80 − 200) ÷ 10 = 7.0 (average, 6–9); Ruffier-Dickson index = ((120 − 70) + 2 × (80 − 70)) ÷ 10 = 7.0 (average, 6–8).
Sources: Topend Sports — Ruffier squat test (Ruffier index scale) · Le Temple de la Forme — Test de Ruffier-Dickson (Dickson scale)
Frequently asked questions
How do I do the Ruffier test?
Rest for a few minutes and take your pulse (P0). Do 30 full squats in 45 seconds, arms forward, heels on the ground. Take your pulse immediately (P1) and again after one minute of rest (P2), counting 15 seconds and multiplying by 4 each time.
What is a good Ruffier index?
Below 0 is excellent, 0–3 very good, 3–6 good, 6–9 average, 9–12 moderate, 12–15 poor and 15 or more very poor. Most active adults land between 3 and 10.
What is the difference between the Ruffier and Ruffier-Dickson index?
Ruffier adds the three heart rates. Dickson subtracts the resting rate and doubles the recovery term, so it rewards a quick return to resting heart rate and is less affected by pre-test nerves.
Can I improve my Ruffier index?
Yes. Regular aerobic exercise lowers resting heart rate and speeds recovery; a few months of training commonly improves the index by several points.
Related calculators
This calculator gives an estimate for general fitness and education only. It is not a diagnosis — results from field tests and prediction equations can differ from laboratory measurements, so talk to a doctor or qualified exercise professional before acting on them.