What is a Bronco?
The Bronco fitness test is a running assessment consisting of repeated shuttle runs over 20-, 40-, and 60-meter distances (totaling 1.2 km), used in sport science to measure an athlete’s aerobic capacity and endurance performance, particularly in team sports like rugby and football, because it provides a reliable, sport-specific indicator of cardiovascular fitness and recovery ability.
Is it a good indicator of match fitness?
The Bronco test is a highly effective measure of fitness because it assesses key physical qualities that are essential for athletic performance. By requiring athletes to complete repeated shuttle runs over 20-, 40-, and 60-meter distances, the test challenges both aerobic endurance and anaerobic capacity, simulating the stop-start nature of many field-based sports. It provides valuable insight into an athlete’s ability to sustain high-intensity efforts and recover quickly between bouts of activity. As a result, strong performance in the Bronco test often translates to better endurance, faster recovery, and greater consistency on the field, making it a reliable indicator of overall match fitness.
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The Fastest Record Bronco Time: Will Findlay
Will Findlay is a professional strength & conditioning (S&C) coach at the Rugby Premiership Club, Leicester Tigers. Will is known for his remarkable endurance achievements - including running 250 km in 5 days, 250 km in 50 hours, and now setting a record Bronco test time - 4 minutes and 8 seconds.
The CURVA team were fortunate to be at his record attempt and we also filmed the experience. Check out the video below:
The Bronco Plan by Will Findlay
Will gathered all his training wisdom and put together a 4-week training plan. Will’s unique training approach delivers real results, and this exact plan was the foundation for his own record-breaking performance. Since then, he has refined and improved it to help others reach their peak. Because the Bronco test challenges your aerobic capacity, this training plan focuses on short, sharp, and progressive workouts. While it’s designed to improve your Bronco time, it’s also perfect for players or any athlete looking to significantly boost endurance and sprint repeatability over just 4 weeks .i.e. any player looking to get fitter, this is for you. With only 3 training days per week, it can easily be combined with your gym strength or skills sessions without overloading your schedule.
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Chiefs Bronco
Rugby Fit’s Logan Dodds took on the Bronco test alongside the Chiefs to experience firsthand the intense fitness standards demanded of professional rugby players. The session highlighted just how physically demanding the test is, as Dodds pushed himself through the repeated 20-, 40-, and 60-meter shuttles that challenge both aerobic endurance and mental toughness. Training with the Chiefs gave him insight into the elite conditioning levels required at the top level of rugby, where every player is expected to maintain speed, stamina, and recovery under fatigue. The experience underscored why the Bronco test is such a respected benchmark in rugby — it’s a true test of who’s match-fit and ready to perform.
Bristol City F.C.
The Bronco test is increasingly used in football because it mirrors the physical demands of the sport, where players must repeatedly sprint, change direction, and recover quickly during a match. It provides valuable data on a player’s aerobic endurance and ability to sustain high-intensity efforts over 90 minutes, making it a useful tool for monitoring and improving match fitness. Bristol City FC are known for incorporating the Bronco test into their training programs to assess player conditioning and track progress throughout the season. By using this test, the club ensures that players maintain the fitness levels required to perform consistently, press effectively, and recover rapidly during competitive games.
All Blacks Rugby
The Bronco test is widely used in rugby because it closely replicates the physical demands of the game, which requires repeated bursts of high-intensity running followed by short recovery periods. It provides coaches with a simple yet reliable measure of a player’s aerobic endurance, speed, and recovery ability — all crucial for maintaining performance across the full duration of a match. The test has gained particular recognition through its association with the New Zealand All Blacks, who famously use it as a key benchmark for player fitness. Their consistent use of the Bronco has set a global standard for rugby conditioning, with many teams adopting it to emulate the All Blacks’ elite fitness levels and relentless work rate on the field.
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