What the Bronco measures
The Bronco is 5 sets of 20m + 40m + 60m shuttles (1,200m total) run continuously without rest. It tests your aerobic engine, your ability to recover between efforts, and your mental tolerance for sustained discomfort. Your score is the total time to complete all 5 sets.
Where should you be?
| Level | Forwards | Backs |
|---|---|---|
| Club / social | < 6:00 | < 5:30 |
| Competitive club | < 5:30 | < 5:00 |
| Premier / 1st XV | < 5:00 | < 4:40 |
| Provincial / academy | < 4:45 | < 4:20 |
| Professional | < 4:30 | < 4:10 |
The 6-week plan
Run 3 sessions per week on top of your regular team training. Space them at least 48 hours apart. Replace one session with a Bronco test at the end of weeks 3 and 6 to track progress.
Weeks 1-2: Build the base
3 sessions/week
Session A: 30-min easy run at conversational pace (you can talk in full sentences). Session B: 6 x 200m at your current Bronco pace with 90s walk recovery. Session C: 20-min tempo run at 80% effort (comfortably hard, could say a few words).
Weeks 3-4: Attack the engine
3 sessions/week
Session A: 5 x 400m at target Bronco pace minus 5s per set, 2-min jog recovery. Session B: 8 x 150m shuttle (20-40-60-30) at race pace with 60s rest. Session C: 25-min easy run. Test at end of week 3 to reset pacing targets.
Weeks 5-6: Sharpen and peak
3 sessions/week, taper in week 6
Session A: 3 x (3 x 120m shuttle) at faster-than-race pace, 45s rest between reps, 3 min between sets. Session B: 6 x 60s hard / 60s jog (VO2max intervals). Session C: 15-min easy run. Week 6: reduce volume by 40%, keep intensity. Test day: aim for negative splits.
30-60s
Target improvement
Over 6 weeks with consistent training
3
Sessions per week
On top of team training
Every 3 weeks
Test frequency
End of weeks 3 and 6