With the Ruffier Dickson Test you can easily determine your endurance at home. The test is based on three different heart rate measuring moments. The Ruffier Dickson Index can then be calculated with the help of a formula. In this article you can use the useful calculator.


The test consists of the following components:

  • Measure resting heart rate
  • Exercise
  • Measure heart rate after exercise
  • Measure heart rate after longer period


The Ruffier Dickson Test looks at three different heart rate measuring moments. The different moments of measurement are:

  • Before exercise
  • Immediately after exercise
  • One minute after exercise

The speed at which the heart rate increases—and decreases again—says something about the general endurance.


  1. Lie down on the floor and measure your resting heart rate after one minute. Write this down;
  2. Stand upright and do 30 squats. Measure your heart rate again immediately after this exercise. Write this down;
  3. Then lie down on the floor again and measure your resting heart rate again after one minute. Write this down;
  4. Carry out the calculation below to calculate the Ruffier Dickson Index;
  5. Add your resting heart rate, your heart rate immediately after exercise, and your heart rate after one minute and then subtract 200;
  6. Divide this number by ten. The solution of this calculation is your Ruffier Dickson Index.

Ruffier Dickson Index

Value Meaning
Less than 0 Excellent endurance
From 0 to 3 Very good endurance
From 3 to 6 Reasonably good endurance
From 6 to 9 Average endurance
From 9 to 12 Moderate endurance
From 12 to 15 Poor endurance
From 15 and up Very poor endurance

Required equipment

For this test you need the following:

  • Stopwatch
  • Possibly a heart rate sensor
  • Test forms

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