Shape test

You can estimate your shape with a simple small effort test.

You have to measure three heart rates (in pls/min with a HR monitor or with the pulsations from the wrist in 15 s, multiplied by 4):

F1 after a rest of 2 min in a seated position.
F2 after 30 complete flexions of legs in 45 s (vertical bust).
F3 after a recovery of 1 min in a seated position.

(F1+F2+F3-200)/10 gives the shape index (Ruffier's index).

Index Shape
0 to 5 Excellent
5 to 10 Good
10 to 15 Mean
15 to 20 Feeble

Attention ! This test is only indicative because not precise and not reliable.