However, as most athletes know or will have been told, cardiovascular fitness underpins almost every other fitness component. As the saying goes, running is good for all sports. So, how much cardio do rugby players really need? The answer to that conundrum is – it depends!

Rugby needs analysis

When it comes to prescribing cardio, opinions vary from 20 minutes three-times a week, to five sessions of 30 minutes per week. Many runners will tell you that you need to clock up at least 20-30 miles per week to improve your fitness, so who’s right?

The thing is, fitness is relative, and ruggers are not usually top-class runners too. The demands of rugby are unique, and so ruggers need to adjust their cardio according to the demands of their sport.

When determining how much cardio ruggers need, it’s important to ask some questions:

What are the cardiovascular demands of rugby?

How fit are you currently?

Do you need to lose weight?

Q1. The cardiovascular demands of rugby

Rugby involves all three of the so-called energy systems – the ATP-CP system, the lactate system, and the oxygen system. We often talk and learn about these systems individually, but, the truth is that they overlap. However, it’s easier to understand what is actually a very complex subject when each one is isolated and discussed separately.

The ATP-CP system is your start up system, and uses Adenosine Triphosphate (ATP) and Creatine Phosphate (CP) stored in your muscles for instant energy. It lasts around 10 seconds, and is most active during bouts of maximum intensity activity.

The lactate system is also anaerobic, but creates ATP from partially oxidized glucose. This creates a by-product called lactic acid, which after 30-90 seconds, puts the brakes on energy production, and forces you to slow down or stop. The lactate system dominates during high intensity activity.

The oxygen system creates ATP from carbs and fats in an oxygen-rich environment. It is dependent on taking in, transporting, and utilizing oxygen, and more oxygen you can use, the fitter you are said to be. Aerobic fitness is usually expressed as your VO2 Maximum, or VO2 for short.

While rugby IS predominately an anaerobic sport, your body must go back to the oxygen system between bouts of explosive activity. The more aerobically fit you are, the faster you will recover between periods of anaerobic activity, and the slower you will be to go anaerobic. For example, if you have a high level of aerobic fitness, you will able to keep your muscles supplied with oxygen for longer even during anaerobic activity.

Because of the mixed demands of rugby, a rugby-specific cardio program should include workouts that challenge all three energy systems. Want to skip ahead? You’ll find example workouts below.