Couch to Ruck

The 10% Rule

Never increase ruck weight OR weekly distance by more than 10% week-over-week. Increasing both at once dramatically elevates injury risk.

Zone 2

A training intensity where you can hold a conversation but not sing. Roughly 60-70% of max heart rate. Optimal for cardiovascular adaptation, fat oxidation, and HRV improvement without systemic recovery cost.

RPE (Rate of Perceived Exertion)

A 1-10 self-reported scale of how hard a session feels. RPE 5-6 corresponds to Zone 2 (conversational pace); RPE 7-8 is Zone 3-4 (uncomfortable, harder to talk).

Progressive Overload

The principle that adaptation requires gradually increasing demand over time. In rucking, this means adding weight, distance, pace, or terrain difficulty in small increments — typically constrained by the 10% rule.

Active Recovery

Light movement on rest days to promote blood flow and tissue repair without adding stress. For ruckers: a 20-30 minute unweighted walk on the day after a hard ruck.

Volume (Training)

The total amount of work in a training period — typically expressed as miles per week or load-miles (weight × distance). Volume drives endurance adaptation; intensity drives strength adaptation.