'The Rectangle' a cardio program for flankers

A lot of research has been done during the 2000s on the relative effort levels of rugby players during a game. Researchers found that during their tested game, the average player covered 6,953 m during play (83 minutes). Of this distance, 37% (2,800 m) was spent standing and walking, 27% (1,900 m) jogging, 10% (700 m) cruising, 14% (990 m) striding, 5% (320 m) high-intensity running, and 6% (420 m) sprinting.

Ruck Science has designed the following cardio program specifically for flankers who are trying to develop game-specific fitness. It includes a series of 60m, 50m, 40m and 30m intervals working at Jogging, Cruising, High-Intensity and Sprinting speeds. As you can see from the research mentioned above, this gives flankers a good range of both speeds and distances. Following this cardio program for flankers will give you rugby-specific cardio fitness. Enjoy!

For the full training program, checkout this link:
https://ruckscience.com/learn/rectang...

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