Endurance in Rugby: How to Build Work Rate Without Losing Power

Why Repeated Sprint Ability Beats Long Runs

If your rugby conditioning plan still includes 5k road runs, we’ve got news for you:you’re building the wrong engine.

Rugby isn’t a steady-state sport. It’s a collision sprint game. High effort. Short recovery. Repeat.

So when players train like they’re prepping for a triathlon, what happens?

• Their power drops.

• Their top-end speed fades.

• Their legs go soft in the final 20.

Good conditioning for rugby doesn’t just build lungs—it preserves power.

And the key? Training your repeated sprint ability—the skill of producing max effort over and over without falling apart.

CURVA’s Game-Specific Conditioning Framework

Our rugby conditioning plan doesn’t follow a one-size-fits-all model. It adapts based on:

• Your position and role

• Season phase — off-, pre-, or in-season

• Your primary goal — endurance, speed, power, or all three

• Your current aerobic and anaerobic profile

• Match minutes and workload

Here’s how we structure it:

1. Aerobic Base (without long runs)

• Tempo intervals (e.g. 6x4 min @ 70% HR)

• Assault bike or rower sessions

• Active recovery zones to build repeatability

2. Anaerobic Conditioning

• Sprint-shuttle intervals (e.g. 10s on / 30s off x 10)

• Change-of-direction sprints under fatigue

• High-speed running drills with recovery focus

3. Contact-Specific Conditioning

• Bag work, bodyweight circuits, isometric holds under fatigue

• Designed to simulate post-tackle or maul effort

• Great for back-rowers, tight five, and midfielders

4. Micro-Dosing Power Maintenance

• Short jump, throw, or sprint sets during longer sessions

• Keeps fast-twitch fibres firing even when you're gassed

• Preserves top-end power through heavy conditioning blocks

Sample Plan: Wing vs. Lock

Winger:

• Short recovery sprint drills

• Top-speed exposures once per week

• Emphasis on change of direction + lactic tolerance

Lock:

• Longer tempo sets with sled pushes

• Contact zone prep (grip + trunk stability)

• Focus on aerobic durability + explosive resets

Every rugby conditioning plan on CURVA is custom-built—not recycled from a fitness PDF.

Final Whistle

Endurance wins you the second half. Power wins the collisions. Rugby endurance should give you both.

With CURVA, you’ll build a gas tank that doesn’t cost you speed, strength, or power.

Start your personalised rugby conditioning plan today.Train like the game demands—short, sharp, and relentless.