Building a strong aerobic base is very important for a rugby player. It forms a foundation for the development of other conditioning components.
The more oxygen that can be transported to the muscles during recovery times, the quicker the excess lactic acid can be metabolized to reproduce ATP, which is needed for muscle contractions. The aerobic capacity of a rugby player is measured as his VO2max .The higher the VO2max the better!
A large muscle mass is used in rowing and throughout the duration of this workout there is an emphasis on aerobic power.
Workout
Total Target Distance for Rugby Renegade Athletes – 8,500 m
5 Min Max. Distance Row
60 sec Rest
4 min Max. Distance Row
60 sec Rest
3 min Max. Distance Row
60 sec Rest
2 min Max. Distance Row
60 sec Rest
1 min Max. Distance Row
60 sec Rest
2 min Max. Distance Row
60 sec Rest
3 min Max. Distance Row
60 sec Rest
4 min Max. Distance Row
60 sec Rest
5 min Max. Distance Row
