In today's modern rugby game, you need more than just low intensity endurance. To compete at the highest level, you need loads of anaerobic (i.e. max to near-max effort) endurance. Crescendos are an excellent exercise for working on your anaerobic endurance and is one of the preferred routines used by the USA Women's 7's team to get in world class shape.

In today's modern rugby game, you need more than just low intensity endurance. To compete at the highest level, you need loads of anaerobic (i.e. max to near-max effort) endurance. Crescendos are an excellent exercise for working on your anaerobic endurance and is one of the preferred routines used by the USA Women's 7's team to get in world class shape.

Repeat the following series four times total to complete the workout:

Sprint 80 meters and back. Rest 20 seconds.
Sprint 60 meters and back. Rest 20 seconds.
Sprint 40 meters and back. Rest 20 seconds.
Sprint 20 meters and back. Rest 20 seconds.
Sprint 10 meters and back. Rest 20 seconds.
Sprint 10 meters and back. Rest 20 seconds.
Sprint 20 meters and back. Rest 20 seconds.
Sprint 40 meters and back. Rest 20 seconds.
Sprint 60 meters and back. Rest 20 seconds.
Sprint 80 meters and back. Rest 20 seconds.

Rinse wash and repeat four times and you are done. Make sure you push yourself on these or you are missing the point!