http://www.rugbyscience.co.uk/fitfiles.html .....Written and regularly updated by qualified Sports Scientists, the Rugby Science Fitfiles will provide you with the latest insight to fitness training for rugby. Each Fitfile will offer you free information on rugby fitness including scores of training suggestions for players and coaches.
plus here is a simple fitness test from bob woods......
The test that I use for my players is the 2 minute run. From set positions on the field the players have to run around the field and finish at the tryline in 2 minutes.
The first position is the halfway ... they follow the lines on the field ... starting from halfway run to the tryline, across the tryline, down the other sideline, across the other tryline, up the original sideline - past their start point and finish at the tryline.
That is point A.
Point B is starting at the 20 metre line - further away from the finish point
Point C is starting at the tryline
Point D is starting at from under the posts
Point E is the far edge of the back tryline
Point F is the 20 metre line across the field
Point G is halfway directly opposite Point A.
You keep moving back from Point A. All runs are to be completed in 2 minutes and players who complete the run in 2 minutes start the run next session at the next letter. Players who fail to complete the run in 2 minutes keep starting from the same position. It becomes obvious after awhile who is fit and who isn't.
This is a simple test and fitness drill, with no equipment required at all.