Bronco Plan by Will Findlay

Coach: Will Findlay, S&C Coach at Leicester Tigers

Length: 4 weeks

Frequency: 3 days per week

This 4-week plan was designed by Will Findlay, 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 (04:08). 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.

What Is the Bronco Test?

The Bronco Test is an aerobic fitness test widely used in rugby to measure a player’s endurance and aerobic capacity. It involves running 20 m, 40 m, and 60 m shuttles, repeated five times for a total distance of 1,200 m — completed as quickly as possible.

About the Plan

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 rugby 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.

Plan Structure

Each week builds on the last, increasing both intensity and volume to progressively improve your performance:

1. Week 1: Baseline Bronco test and foundation sessions
2. Week 2: Focus on increasing intensity
3. Week 3: Progressive volume build-up
4. Week 4: Peak phase and final performance push Sessions

The plan includes three types of sessions:

1. Bronco-specific reps
2. Short-interval running (e.g. 7 x 400m)
3. Longer-interval runs (e.g. 5 x 1km)