How much does a ruck weight slow your pace?

Military research shows each 10% of body weight added as ruck weight reduces sustainable pace by approximately 8–12% on flat terrain and 15–20% on grades above 10%. A 70 kg soldier adding a 14 kg ruck (20%) typically slows from a 5:00/km walk to 5:45–6:00/km.

What is the standard Army APFT ruck march pace?

The US Army requires a 12-mile ruck march with a 35 lb ruck (plus water and weapon) completed in under 3 hours — a pace of approximately 15 min/mile (9:20/km). Special Forces selection standards demand faster paces with heavier loads.

Rucking Pace Calculator

Calculate rucking pace, calorie burn, and estimated completion time for military fitness events or GoRuck challenges based on ruck weight, body mass, and terrain.

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Frequently Asked Questions

How much does a ruck weight slow your pace?

What is the standard Army APFT ruck march pace?