Recover quickly from bouts of intense effort, such as sprints, rucks, mauls and loose play. Recover more quickly after matches and training, thus increasing your effectiveness in following sessions and games.
Endurance training can take different forms.
This is so that your training can gradually progress from training that will develop and aerobic base towards work levels which are representative of those which are required in a game. Rugby is a game of intermittent activity, and not about running at a steady pace with a continuous activity level. Due to the collision and contactive nature of the sport of rugby, it is good to have a period of time away from such stresses. Swimming is another good way to achieve the same training effect. It is essential that you warm up thoroughly prior to each session that you undertake.