Rugby drills
Rugby aerobic fitness drills
Rugby aerobic fitness drills start with a Maximal Aerobic Speed (MAS) test, then use that number to set the distances for intervals and grids. Tempo runs and fartlek build the base, and the Bronco test checks progress.
- Drills
- 9
- Time each
- 15 to 40 minutes
- Group
- Conditioning
All 9 aerobic fitness drills
- MAS Time TrialMeasure your Maximal Aerobic Speed, the number every other conditioning session in this library is built from.
- Maximal Aerobic GridHold time at or above your maximal aerobic speed, which is the single biggest driver of aerobic power.
- Eurofit 15:15 IntervalsBuild aerobic power with short, fast repeats that feel manageable and accumulate brutally.
- Tabata ShuttlePush aerobic power with a dense 2:1 work-to-rest format once you can handle the gentler MAS methods.
- Extensive Tempo RunsBuild work capacity and aid recovery between hard days without adding meaningful fatigue.
- Pitch-Length Long IntervalsDevelop aerobic power with longer efforts held at your maximal aerobic speed.
- Four by Four Aerobic IntervalsRaise VO2 max with four long, hard intervals and a steady jog between them.
- Pitch FartlekBuild an aerobic base with varied-pace running that needs no equipment and no measuring at all.
- Bronco TestTest rugby-specific fitness with the shuttle test widely used in rugby.