The WAT (Welsh Anaerobic Test) was developed by the WRU to test the fitness of it’s international players. It’s a good choice of test as it includes change of direction and getting off the floor which make it a bit more rugby specific than other tests. It also includes rest periods to better mimic the demands of rugby. You need cones at 0m, 2m, 5m and 15m. Perform a Down Up at cone A, then run a figure 8 round cones B and C, sprint to Cone D and then back to the start. Record Time! Perform one rep every 40s for 10 reps total. Add your time of each rep to get a total.

Expected Times:

Backs: 131-138s

Forwards: 136-150s