CLASS 046 BEGINS SATURDAY, NOVEMBER 1. GET YOUR SPOT NOW!

Ruck Weight & Pace Calculator

Get a safe starting load, conversational pace, and a 4-week plan to get going.

Your starting point

Units Pounds (lb) Kilograms (kg)

Units: Choose the units you use most.

Bodyweight

Round to a whole number. Don’t include ruck weight.

Your training profile

Experience

Experience: Pick the level that matches your recent training.

Primary goal

Primary goal: This shapes our ruck weight increase recommendations.

Plan this session

Session focus Time Distance

Time is simplest for steady progress. Distance is fine if you already track routes.

Planned session time (min)

If unsure, start with 30–40 minutes.

Terrain

Pick what you’ll ruck most often. The calculator will adjust weight and pace.

Modifications

Your recommendations

Starting load for your goal Conservative start

( range)

Progress time before weight.
Ruck weight increase never exceeds 15% of bodyweight; hills and trails reduce the training load automatically.

Conversational pace for your goal Talk test

min/mile • min/km

If full sentences are hard, slow down. Your breathing will be more audible, but you will still be able to hold a conversation.

4-week progression for your goal Base first

Start with time, then introduce terrain, then add small weight adjustments. Weeks 1–2 grow minutes. In Week 3, we only recommend a small weight increase if everything feels good. For Week 4, we lock in your progress. Think of growing your endurance like a spearhead, and the peak is where your training comes together.

Week		Load	Notes

Program