If you play rugby, chances are you’ve heard of the Bronco test. It’s become the go-to fitness test for rugby teams across the world—from club level to the international stage.
Why? Because it’s brutally simple and brutally effective.
In this article, we’ll break down exactly what the Bronco test is, what times you should be aiming for, and why it’s a solid benchmark for rugby-specific fitness. Plus, we’ll tease a follow-up guide on how to actually train to dominate it.
What is the Bronco Test?
The Bronco is a running-based fitness test designed to assess aerobic capacity, speed endurance, and mental grit. It’s particularly popular in rugby because it reflects the repeated efforts required during a match—especially in open play.
The format:
5 x shuttle runs of 20m, 40m, and 60m
Each set = 300m
Total distance = 1,500m
Goal: Complete it as fast as possible
It’s simple in concept, savage in execution. And while it doesn’t require any fancy equipment, it gives coaches a ton of insight into a player’s work rate, recovery ability, and conditioning level.
What’s a Good Bronco Time?
Standards can vary slightly depending on the level of play, position, and conditions. But here’s a rough guide to give you an idea of where you stand:
| Level | Target Time |
|---|---|
| Elite backs | Sub 4:30 |
| Elite forwards | 4:45 – 5:15 |
| Club players (backs) | 4:45 – 5:15 |
| Club players (forwards) | 5:15 – 5:45 |
| General population | 5:45+ |
If you’re hitting under 5 minutes, you’re in decent shape. Anything under 4:30 and you’re knocking on the door of professional standards.
But here’s the thing—it’s not just about being fit. The Bronco rewards smart pacing, efficient turning, and solid conditioning. You can be strong and fast, but if you don’t approach it right, the wheels come off quickly.
Why It Matters
The Bronco is about more than just numbers. It reflects your ability to:
Repeat high-intensity efforts
Recover quickly
Maintain form under fatigue
Push through discomfort
Whether you’re gunning for selection, looking to prove your value in preseason, or just want to measure your progress, the Bronco is a no-nonsense tool to have in your training arsenal.
What’s Next?
Stay tuned—we’re dropping a follow-up article with specific training methods, workouts, and pacing strategies to help you smash your Bronco time. Whether you’re a front-rower trying to break 5:30 or a back chasing sub-4:30, we’ll show you how to get there.
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