Rusko Test
Objective:
- To evaluate cardiovascular recovery capacity after a sub-maximal effort.
- Frequently used to monitor aerobic fitness and fatigue in athletes.
Required Equipment:
- Stopwatch.
- Heart rate monitor (to measure heart rate accurately) ❤️.
- 40 cm step bench (or a stable step).
- Metronome or an audio rhythm (to regulate the stepping cadence).
- Result recording sheet.
Protocol:
Rest:
- The participant remains seated at rest for 5 minutes.
- Record the Resting Heart Rate (HRrest).
Light Warm-up:
- Walking or light jogging (2-3 minutes).
Effort Phase (Step Test):
- Step up and down the bench at a steady cadence for 5 minutes:
- 24 cycles/minute (meaning 24 full step-ups per minute).
- The rhythm can be controlled with a metronome or an audio cue.
At the end of the 5 minutes:
- Immediately measure the Exercise Heart Rate (HRexercise).
Recovery:
- The participant stands still, calm, without walking.
- Measure the Heart Rate after 1 minute of recovery (HR1').
Calculations:
- Compare HRrest, HRexercise, and HR1' to evaluate recovery capacity.
Interpretation of Results:
- Good recovery = Rapid drop in heart rate after the effort.
- Poor recovery = Heart rate remains high → a sign of fatigue, overload, or poor fitness.
Example:
| Parameter | Example Value |
|---|
| HRrest | 60 bpm |
| HRexercise (end of 5 min) | 150 bpm |
| HR 1 min post-effort | 90 bpm |
The greater the drop in heart rate after 1 minute, the better the recovery.
Quick Summary of the RUSKO Test:
| Stage | Detail |
|---|
| 5 min rest | Measure HRrest |
| 5 min step test | Step up/down bench at 24 cycles/min |
| Immediately after | Measure HRexercise |
| After 1 min | Measure HR recovery |