1200m Shuttle Test Calculator (Bronco Test)

About the 1200m Shuttle Test

The 1200m Shuttle Test, commonly known as the Bronco test in rugby circles, is an aerobic fitness assessment involving running to-and-from a start line to 20m, 40m, and 60m marks, five times without a break (Kelly & Wood, 2013). This test has become the gold standard for assessing maximal aerobic speed in team sport athletes, particularly in rugby union, rugby league, soccer, and other multi-sprint sports.

The test is valued for its sport-specific nature—the constant acceleration, deceleration, and direction changes closely mirror the demands of match play. Unlike continuous running tests, the 1200m Shuttle Test includes an anaerobic component that better reflects the intermittent nature of team sports.

Test Protocol and Procedures

Test purpose: To obtain an estimate of maximal aerobic running speed (MAS) using a shuttle-based running protocol.

Equipment required: Stopwatch, measuring tape, marker cones, flat track or grass surface (preferably a rugby pitch or similar).

Pre-test preparation: Explain the test procedures to participants. Perform screening of health risks and obtain informed consent. Record basic information including age, height, body weight, gender, and test conditions. Measure and mark out the test area precisely. Perform a comprehensive warm-up including dynamic stretches and progressive running. See more details of pre-test procedures.

Test procedure:

1. Place markers at the start line (0m), 20m, 40m, and 60m from the start
2. Participants start at the baseline on the coach's signal
3. Run forward 20m to the first marker and return to the baseline (40m completed)
4. Run forward 40m to the second marker and return to the baseline (120m completed)
5. Run forward 60m to the third marker and return to the baseline (240m total for one set)
6. Repeat this sequence five times without stopping (1200m total distance)
7. The foot must touch or cross each line before turning
8. Record the total time to complete all five sets

Shuttle running tests assess the ability to accelerate, decelerate, and change direction repeatedly

Critical testing notes: Participants should run at maximum effort throughout the entire test—pacing is not recommended. The best results come from 100% effort from the start. Coaches should provide time updates and encouragement at regular intervals to maintain motivation. Ensure adequate recovery time between tests if testing multiple athletes.

Scoring and MAS Calculation

Basic scoring: Record the total time in seconds to complete the 1200m test, which typically lasts 4-6 minutes for athletic populations. The faster the completion time, the better the aerobic fitness level.

Maximal Aerobic Speed calculation: The calculator above uses scientifically validated corrective equations that account for the metabolic cost of repeated direction changes and body mass differences:

For athletes with heavy body mass (≥100 kg):

MAS (m/s) = 1200 / (time in seconds – 29)

For athletes with lighter body mass (<100 kg):

MAS (m/s) = 1200 / (time in seconds – 20.3)

These equations, based on research by Baker & Heaney (2015) and validated in multiple studies, apply a correction factor to account for the energy cost of decelerating and accelerating through each turn. The 20.3 or 29 second deduction represents the cumulative metabolic cost of the 30 direction changes during the test (5 sets × 6 turns per set).

Converting to km/h: To express MAS in kilometers per hour, multiply the m/s result by 3.6. For example, 4.5 m/s × 3.6 = 16.2 km/h.

Performance Benchmarks and Normative Data

Elite athletes across various team sports typically achieve the following times and MAS values:

Notable elite performances: New Zealand All Black Beauden Barrett, one of the world's premier rugby players, has recorded a time of 4:12 (approximately 4.76 m/s MAS), placing him among the most aerobically fit rugby players ever tested. Professional rugby union forwards typically complete the test in 4:50-5:10, while backs achieve 4:20-4:45.

Sport-Specific Applications

The 1200m Shuttle Test is used extensively across multiple sports:

Rugby Union and League

In rugby, the Bronco test is the standard pre-season fitness benchmark. Different positions show varying performance levels—backs typically achieve faster times due to lower body mass and higher aerobic capacity requirements for their playing style. Forwards, despite heavier body mass, must still achieve "Good" level or better to cope with match demands. Professional teams test 2-3 times per season to monitor fitness trends.

Soccer/Football

Soccer players use the 1200m Shuttle Test to assess aerobic capacity specific to the stop-start nature of the game. Research by Kavanagh et al. (2025) demonstrated strong correlations between 1200m shuttle performance and total distance covered during English Premier League matches. Midfielders typically achieve the fastest times, followed by forwards and defenders.

Basketball

Basketball programs use this test to evaluate court fitness, as the shuttle nature mirrors the rapid transitions between offense and defense. Guards generally outperform forwards and centers due to lower body mass and position-specific demands.

Hockey (Field and Ice)

Hockey players benefit from the direction-change component of this test, which closely matches the skating or running patterns in their sport. Times in the 4:30-5:00 range are typical for elite field hockey players.

Using MAS for Training Prescription

Once you've calculated your MAS using the calculator above, you can use this value to prescribe individualized training intensities. Research has shown that time spent at or above 90-110% MAS is highly effective for improving aerobic capacity.

Sample Training Sessions Based on MAS

High-Intensity Intervals (100-110% MAS):

• Short: 15-30 seconds at 110% MAS, 15-30 seconds rest, 8-12 reps
• Medium: 1-2 minutes at 100-105% MAS, equal rest, 6-8 reps
• Long: 3-4 minutes at 100% MAS, 3-4 minutes rest, 4-5 reps

Threshold Work (85-95% MAS):

• Tempo runs: 8-12 minutes at 85-90% MAS, continuous or with brief rests
• Cruise intervals: 5-8 minutes at 90-95% MAS, 2-3 minutes rest, 3-4 reps

Recovery and Base Building (60-80% MAS):

• Easy aerobic runs: 20-40 minutes at 60-75% MAS
• Extensive intervals: 4-6 minutes at 75-80% MAS, 2-3 minutes rest, 5-8 reps

Improving Your 1200m Shuttle Test Performance

To improve your Bronco test time and MAS, focus on three key areas:

1. Aerobic Base Development

Build your aerobic engine through consistent moderate-intensity training. Aim for 3-4 sessions per week of 30-50 minutes at 70-80% MAS. This develops capillary density, mitochondrial function, and cardiovascular efficiency—the foundation for all other fitness qualities.

2. High-Intensity Interval Training

Incorporate 1-2 sessions per week of intervals at 90-110% MAS. These sessions directly stress the VO2max system and improve the body's ability to deliver and utilize oxygen at high intensities. Allow 48-72 hours recovery between high-intensity sessions.

3. Speed Endurance and Repeated Sprint Ability

Since the 1200m Shuttle Test involves repeated accelerations and decelerations, include training that mimics this demand. Perform shuttle runs at distances of 10-40m with 1:2 or 1:3 work-to-rest ratios. This improves lactate tolerance and the ability to maintain speed despite accumulating fatigue.

4. Movement Efficiency

Work on your turning technique to minimize time and energy loss at each marker. Practice planting your outside foot, dropping your center of mass, and explosively pushing off. Efficient direction changes can save 2-5 seconds on the total test time.

Sample 8-Week Improvement Program: Beginners should start with 2-3 weeks of base building, then progress to 3-4 weeks of mixed training (base + intervals), followed by 1-2 weeks of test-specific preparation with shortened recovery periods.

Reliability and Validity

Research by Hamlin et al. (2018) demonstrated excellent test-retest reliability (ICC = 0.95) for the 1200m Shuttle Run Test in elite youth rugby players, indicating the test produces consistent results when repeated under similar conditions. The test shows strong correlations (r = 0.77-0.87) with other validated measures of aerobic fitness including the Yo-Yo Intermittent Recovery Test Level 1 and laboratory VO2max testing.

However, practitioners should note that environmental factors can affect performance:

• Surface type: Tests on artificial turf (4G) typically yield times 5-10 seconds faster than grass surfaces due to better traction
• Weather conditions: Heat, humidity, wind, and altitude all impact performance
• Recovery status: Test timing relative to training load significantly affects results
• Familiarization: First-time test-takers may improve by 3-5% on a second attempt simply through learning effect

For these reasons, standardize test conditions whenever possible and consider the testing environment when comparing results across time periods or between athletes.

Target Population and Contraindications

Suitable for: Athletes involved in multi-sprint sports including rugby (union and league), soccer, basketball, field hockey, ice hockey, lacrosse, Australian rules football, and Gaelic football. The test is appropriate for athletes aged 15+ with an established training base.

Not recommended for: Untrained individuals, athletes with recent lower limb injuries (particularly ankle, knee, or hamstring), those with cardiovascular concerns, or during periods of illness. The maximal nature and repeated direction changes place high stress on the musculoskeletal and cardiovascular systems.

Frequently Asked Questions