Ruffier Test
Measure P0: resting HR in bed first thing in the morning when you just woke up.
Do 30 squats (standing straight, bend you legs until you sit on your ankles feet flat on the floor, then stand back up) in 45 seconds. Measure P1: HR over six seconds and multiply by 10 to get the number of beats per minute.
One minute after the end of the effort, measure P2: HR over six seconds and multiply by 10 to get the number oof beats per minute.
Then calculate
your index:
| Index = ((P0+P1+P2)-200)/10 |
| Index | Assessment |
| 0 | Excellent |
| up to 5 | Very Good |
| up to 10 | Good |
| up to 15 | Average |
| up to 20 | Poor |