Ruffier Test: Heart Rate Recovery

In pairs, students take the Ruffier test: 30 squats in 45 seconds with pulse checks before, right after, and one minute later. They use the data to calculate a heart rate recovery index and learn to read it as health information, not a grade.

How to play

1. Pair students up with a worksheet, pencil, and stopwatch. One partner takes the test while the other keeps time and records (2 min).
2. The tester lies on a yoga mat for 1 minute, then the partner takes a 15-second wrist pulse: that's P1 (3 min including the explanation).
3. On the signal, the tester does 30 full squats in 45 seconds, following the pace the partner calls (one every 1.5 seconds).
4. Right away the tester lies down and a 15-second pulse is taken (P2). One minute after finishing, take another 15-second pulse (P3) (2 min).
5. Each pair calculates the index: ((P1 + P2 + P3) x 4 - 200) / 10 and compares it with the teacher's reference chart (3 min).
6. Switch roles and repeat the full test (6 min).
7. Wrap-up: discuss what helps heart rate recover faster, such as regular exercise and good sleep (4 min).

Rules

• Squats are full but controlled, with no bouncing at the bottom.
• Results stay private within each pair: no public comparisons.
• Students with a medical note restricting exercise act as timekeepers.
• Pulse checks are done quietly so nobody loses count.

Variations

Adaptations

• Limited mobility: replace squats with 45 seconds of fast arm movements and track personal progress.
• Deaf or hard of hearing: the partner sets the squat pace with hand signals instead of counting out loud.
• Lower fitness level: use a chair for support during squats without changing the number.

Learning goals

• Use a simple test to assess heart rate recovery.
• Interpret personal data as health information.
• Work carefully with a partner to collect and record data.

Equipment for a class of 25

• stopwatch: 13
• worksheets: 25
• pencil: 13
• yoga mats: 13

Teacher tip

Stress that the index is only a rough guide and depends on many factors; avoid labeling anyone. Save the worksheets so students can retest in a few weeks and see their progress.

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