Three reasons this is different
Two reference speeds, not one
Straight-line running is prescribed off MAS. Shuttle running is prescribed off BAS, which already has the turns priced in. Get this wrong and every rep is either too easy or too hard.
Calculated for you, not a chart
There's no men's table, no women's table, no beginner table. Enter your Bronco time and every target pace in the program is worked out specifically for you. A 4:40 half-back and a 7:10 front-rower follow the same structure, but train to entirely different numbers.
Honest about its limits
The program targets 5%. That's a target, not a promise. Anything under 2.4% can't be told apart from measurement noise. No hype, just the numbers.
Why your Bronco speed isn't your running speed
When professional rugby league players were measured on both, maximal aerobic speed on a treadmill was 0.75 m/s faster than their Bronco average speed. That gap is the price of 29 turnarounds: roughly 17% of your speed. Most programs treat 1200 ÷ your time as your one true speed and under-prescribe every straight-line rep because of it. This one doesn't. Read the full maths →
What's free, what's paid
FREE
- The full Bronco calculator: every training speed, worked out from your time
- Week 1 of the 8-week plan
- Why Two Speeds and FAQ
- No account required
FULL PROGRAM
- All 8 weeks, generated from your own numbers
- Warm-up, Brakes & Bounce and Test Day protocols
- Session logging: track RPE and notes as you go
- A progress chart comparing your pre and post tests
- The full PDF manual: the reasoning behind every number
- One-time payment. No subscription.
Got questions? Read the FAQ.