Exercise intensity and target heart rates

Getting fit to play rugby is entirely different than training to run a marathon. The game is one of intense bouts of activity like driving the opposition off a ruck, making a break through a gap, or pressing up in defense and making a tackle. These activities are spread out is less intense activities, jogging to the line out, covering space, etc. The key is to train your body to respond to the need for high intensity output and be able to recover through active rest.

Training for rugby, time and intensity are the only measures that matter. The distances covered will vary with each player, but the intensity must be the same. Intensity is measured by heart rate, time is measured by your watch.

Below is a chart that will help players find their target heart rate they should be reaching when exercising. The desired rates vary whether the player is in the Foundation Stage or has moved on to Preseason Stage. These rates are what the players heart rate should be over 10 seconds when checking pulse rate.

The rates is measured by taking 220 minus your age, multiplied by the target range. (80% to 88% in Foundation, 92% to 96% in Preseason).

Example: 25 Year old would calculate their heart rate by:
Foundation Stage
80% = Rate 156 beats per minute or 26 beats over 10 Seconds (220 - 25 x .8)
88% = Rate 172 beats per minute or 28 beats over 10 Seconds (220 - 25 x .88)
Preseason Stage
92% = Rate 179 beats per minute or 30 beats over 10 Seconds (220 - 25 x .92)
96% = Rate 187 beats per minute or 32 beats over 10 Seconds (220 - 25 x .96)